Vegan diets are significantly more effective for weight loss than the Mediterranean diet, according to a new study.
A new study by the Physicians Committee for Responsible Medicine has revealed that a plant-based diet could significantly outperform the Mediterranean diet in promoting weight loss and reducing harmful compounds known as advanced glycation end-products (AGEs).
AGEs, which are formed when proteins or fats combine with sugars in the bloodstream, are linked to various health problems, including inflammation, oxidative stress, and accelerated ageing.
The study, published in Frontiers in Nutrition, found that a low-fat vegan diet reduced AGEs in participants by an impressive 73%, while the Mediterranean diet showed no reduction.
This reduction in AGEs came primarily from eliminating meat (41%), reducing added fats (27%), and avoiding dairy products (14%).
AGEs are more prevalent in animal products, and cooking methods like grilling or frying can significantly increase their levels.
This means that while the Mediterranean diet includes plant-based foods, its reliance on animal products and higher fat content may prevent the same health benefits seen in a low-fat vegan diet.
The study into AGEs in vegan and Mediterranean diets
The study is a secondary analysis of previous research which assessed 62 overweight adults in a randomised, cross-over trial.
Participants followed either a low-fat vegan diet, made up of fruits, vegetables, grains, and beans, or a Mediterranean diet, which included fruits, vegetables, legumes, fish, low-fat dairy, and olive oil.
This diet was followed for 16 weeks, followed by a 4-week washout period after which participants switched diets for a further 16 weeks.
Throughout the study, dietary AGEs were assessed using self-reported food intake and a database of AGE content for each food item.
The results were striking: those on the low-fat vegan diet had significantly lower levels of AGEs in their bodies compared to when they were on the Mediterranean diet.
This reduction in AGEs is particularly noteworthy because these compounds have been associated with an increased risk of chronic diseases, including diabetes, cardiovascular disease, and cancer.
The low-fat vegan diet’s ability to reduce AGE levels more effectively than the Mediterranean diet suggests that it may offer superior protection against these serious health issues.
Vegan diets for weight loss
The benefits of a low-fat vegan diet didn’t stop at AGE reduction. The study also found that participants on the vegan diet experienced greater weight loss than those on the Mediterranean diet, despite both diets being rich in fruits, vegetables, and whole grains.
Dr. Hana Kahleova, the study’s lead author and director of clinical research at the Physicians Committee for Responsible Medicine, commented on the findings: “The study helps bust the myth that a Mediterranean diet is best for weight loss.
“Choosing a low-fat vegan diet that avoids the dairy and oil so common in the Mediterranean diet helps reduce intake of harmful advanced glycation end-products, leading to significant weight loss.”
The low-fat vegan diet’s emphasis on eliminating animal products and reducing fat intake appears to give it a unique edge in supporting weight loss.
Dr. Kahleova added, “Our research shows that you can use the power of your plate to lose weight with a low-fat vegan diet that’s rich in fruits, vegetables, grains, and beans and low in AGEs. It’s a simple and delicious way to maintain a healthy weight and fight chronic disease.”
This research is particularly relevant as the Mediterranean diet has long been celebrated for its health benefits.
However, this study suggests that a low-fat vegan diet might offer even more advantages, especially for those concerned about weight management and the harmful effects of AGEs.
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