The accumulation of advanced glycation end products (AGEs) is associated with accelerated aging and may be involved in the development of degenerative disease– such as diabetes, cardiovascular disease and Alzheimer’s disease– by promoting insulin resistance, inflammation and oxidative stress.

Red and processed meat products cooked at high temperatures create AGEs. In a 51 participant crossover study published in Nutrients, a diet high in red and processed meat was compared with a diet high in whole grains, nuts, and legumes, Levels of AGEs (produced by grilling, frying, roasting, or broiling meat)were tracked. Those who ate red and processed meat increased their concentrations of carboxyethyl–lysine, a compound associated with chronic disease progression, when compared to those who followed the diet with no meat. (Ref. Y. Kim)

High level evidence that high levels of saturated fat (mostly found in animal products like meat, chicken, fish, eggs and dairy), lead to elevated apo lipoprotein B levels.

This is the atherogenic subtype of cholesterol that leads to plaque in arteries and ultimately to heart attacks (leading cause of death worldwide) and strokes.

In a 36 patient crossover study form Stanford University, the plant based meat resulted in lower TMAO and LDL cholesterol vs. organic, lean animal protein. (Ref. SWAP Meat Trial)

Lower TMAO and LDL leads to less heart disease.

Plant based meats are a healthier alternative than animal meats. Choosing the plant based meats with the lowest saturated fat and sodium content is preferable.

Fermented foods (like refrigerated sauerkraut, yogurt, keffir, kombucha and kimchi) resulted in less inflammatory markers and more microbe diversity in the gut microbiome. This is correlated with less chronic disease and less gut permeability and less autoimmune disease.

Individuals with higher baseline fiber intake had a similar result when given a high fiber diet. Those with low baseline fiber intake were not able to derive this benefit in the 6 weeks of the study.

(Ref: Sonnenburg and Gardener, Cell 2021