I am the weight loss champion, Chuck Carroll, and today we are going to learn

what is probably a new term for you.

It's called Advanced Glycation End Products.

What are they?

Well, a new study sheds a whole lot of light on that.

And it turns out, spoiler alert, the fewer

you have in your diet, probably you're going to lose some weight.

You're going to get your diabetes under control.

You may even get a little bit of help with your heart.

But I'm not the expert on it.

The person who is is someone who just led some extraordinary research

all about ages.

Dr. Hamid Khalifa is with us once again here on the exam room. Dr.

Colley, over. Good to see you again.

Thanks for having me, Chuck.

This is a pretty exciting paper, a study that you published here.

I had no idea what age these were until you sent the study my way.

So I'm excited to share it with the Exam Room is today.

So let's start by talking about what in the world

is an advanced glycation end product?

Yeah, I'm glad you asked, Chuck.

There are so many reasons why

a plant based diet is good for your health.

It's low in saturated fat and cholesterol

and rich in fiber, high in antioxidants.

It's low in heme iron

and now we're talking about advanced glycation end products,

which are molecules that cause

inflammation and damage in your body.

So let me share my screen and let's let's dove into this.

The less of advanced glycation and products

you have in your body, the better.

And we looked into the effect of a plant based diet

on advanced glycation end products and its association with body weight,

body composition and insulin sensitivity.

So what are the advanced glycation

end products or the ages, as we call them?

These are proteins in our body that have been changed through

an extended exposure with sugar or fat.

First, they form the early glycation end products.

That happens fast within within a few days.

And then it's the exposure to sugar

and fat in your bloodstream continues.

Then the proteins grow to form the advanced glycation end products

or the ages, and we can measure them in your bloodstream,

we can measured them and they're in your skin.

And these compounds

increase the oxidative stress.

You've probably heard the term before.

That means the oxidative damage that that happens in our body

and that they also increase chronic inflammation,

immune system imbalance and tissue injury.

And they are the molecules that are behind

the development of cardiovascular disease and kidney disease.

And liver disease and metabolic disease, such as diabetes and cancer and neuro

neuro degeneration such as Alzheimer's

disease, immune problems.

In other words,

you don't want these in everybody.

So the lower their level in your body, the better.

Now, how do we get the eggs in our body?

Some of them are being formed during metabolism.

As we eat food, they're being formed and released into our bloodstream.

But some of them are being consumed in the diet.

The foods that are particularly high

in ages are the processed meats and cheese,

but they're also contained in processed grains.

And, for example, chocolate, the you know, the sugar and the sugar

the sugar sweetened beverages and sugary foods.

So in other words,

we consume them in our diet.

And you've probably heard

that when you grill meat,

the ages are being formed,

especially when you when

when the food gets good,

like dark brown and almost, almost black.

And the consumption of dietary ages has been shown to increase body weight.

Also visceral fat and insulin resistance

independent of caloric intake.

A lot of attention

has been directed toward cooking methods.

So when you, for example, microwave chicken,

the amount of ages will double.

But when you grilled chicken,

then the eggs will go up six times.

Well, that's true for meat.

But what about other other foods?

What about plant foods?

It turns out that, for example,

boiled potatoes or apples are much, much lower in ages

compared with chicken and with other meats.

So that Lee, that led us to ask the question,

what if we put people on a vegan diet?

What what will happen to their eggs?

So that's exactly what we did.

We had 240 overweight people

who were endemically assigned

to follow either a low fat vegan diet that consisted of fruits and vegetables

and whole grains and legumes or

to stay on their usual diet for 16 weeks.

Now, we were tracking their body

weight, their body composition,

using a DEXA scan.

We were tracking their insulin resistance,

and they gave us detailed

diet records at the beginning and at the end of the study.

And based on that, we ran all the foods

in from from the database, and we looked at

how many eggs they were consuming.

Now, over the course of 16 weeks,

people lost about £14 on a vegan diet.

That's about £1 a week.

That's very consistent with our previous findings.

About two thirds of the weight loss was due to fat loss.

They also lost a lot of visceral fat around the in their organs.

That's the metabolically most dangerous fat.

Also, insulin resistance was decreased, which is a good finding.

Now, the dietary changes were reduced

by 80% on the on the vegan diet, which is just mind blowing.

Now, where did all the old,

old, older eduction of the ages come from?

55% of the

reduction came from meat, obviously, on a vegan diet.

You don't eat any meat.

So the age is coming from meat.

We're decreased by 50, 55% of the reduction

came from the fact that people were not eating any meat.

So that was the majority,

not eating any dairy was responsible

for 26% decrease in the total ages.

And what also helped is, is that the vegan diet was low fat.

We minimized the consumption of oils.

And also, obviously on a vegan diet,

you don't use any animal fats.

And that was responsible for 15% of the eggs reduction.

We found significant correlations.

One thing is to reduce the eggs in the diet.

But was it was it somehow a associated with weight loss

and the improvements in metabolism?

And the answer is yes.

The reduction in dietary eggs

was also associated with weight loss, improved body composition.

That means lower fat mass, lower risk of fat

and increased insulin sensitivity

independent of caloric intake.

Because some of you may be asking, you know, is it because people

are eating less calories on a plant based diet?

Now, that was completely independent of caloric intake.

So in summary, a plant based diet

reduced dietary changes significantly,

and this was also associated with weight loss, improved body composition

and improved insulin sensitivity independent of energy intake.

So our advanced glycation

end products aging, you

don't let them.

This is what I have, Chuck, and I'm ready for your questions.

Oh, good.

Because I have some that that is a fascinating study.

You always bring such great research to the show.

The first question I have for you is you were talking about

how plant based foods tend to have far fewer ease.

And the examples that you cited there in your slides

were boiled potatoes and an apple.

But what about

foods that are cooked in a drier way?

Say, I really like roasted Brussels sprouts.

So those are going to go in the oven.

That's a dry heat, possibly even a higher heat.

Are they likely to have more energy ease because they've been roasted?

Possibly.

Even if you have a gas stove

exposed to a little bit of flame than, say, the boiled potatoes?

That's a great question.

If you toast bread or if you toast

or if you grill something in the oven,

if you bake something in the oven,

generally speaking, the dry heat

will increase the amount of energy in your food,

regardless of the origin of the foods.

But what do you need to keep in mind?

Is that all the plan to are much lower

in age to start with.

So let's say, you know, a slice of bread

would have 50 kilo units of ages, 100 grams.

And by toasting the bread, you would increase

the amount of egg used, 75 or even a hundred.

That would be still super low compared to the animal product.

So is it is it better to boil

the potatoes, for example, than bake them in terms of eggs?

Yes, absolutely.

But at the same time,

if you are sticking to a plant based diet,

then your diet will be automatically much lower in eggs

compared with someone who eats animal products.

For the people that were participating in the study,

did you talk about cooking methods with them and suggest.

Not at all. Yeah, that's a good point.

Not at all.

The participants in the study were not instructed in

any in any way on which cooking methods they should be using.

So even without any instructions,

their amount of ages went down by 80%.

All right.

Now, there was a quote in the study that stood out to me, and it made me

wonder how much meat were the participants eating prior to the study?

Because verbatim.

Now you wrote that their consumption

of animal derived foods was significant.

So are we talking about meat for breakfast, lunch and dinner?

Exactly.

It's a standard American diet.

So, of course, we're talking about daily consumption of meat.

One finding that's really surprising for me personally.

You know, we know from from the nutritional

tables and the content of ages

that processed meat are the highest in ages.

And so I was looking at which which foods

and which meat contributed most to the reduction of eggs.

So I was expecting that the processed meat

would be the biggest driver, but that was not the case.

It was white meat that was the biggest contributor.

So when people stopped eating meat,

most people already know that processed meat and red meat,

they're kind of, you know, risky and they increase

your risk of colon cancer and so many, so many other issues.

So most of peop most people

think that they're eating healthy

when they eat the majority of meat in the form of white meat.

And but getting away from all meat,

you know, reduce the age is the most.

And specifically, the majority was coming from white meat

because people were consuming white meat as healthy food.

You know, it's not just that group.

That's that's the common perception, I think, almost universally

around the world that your poultry is probably going

to be thought of as being healthy.

When we've seen time and time and time again, it's not.

That's just a misnomer.

One of the other interesting things that I found in the study was

there was a pretty big caloric drop for the vegan group versus