Everyone worries about type 2 diabetes, insulin resistance
and Alzheimer’s disease, and researchers are making some dietary connections to
these health issues. There are natural substances in foods called Advanced
Glycation End Products or AGEs. When food is cooked at high temperatures, the AGEs can increase in the body,
resulting in inflammation. The result? Health problems.
Foods low in AGEs:
Foods high in AGEs:
How to reduce AGEs production in foods:
cook at a slow low
temperature (slow cooker is great for this)
cook food in liquids or water
(steam, peach, stew, etc.)
Cooking foods, especially meats, over a high temp will
result in the highest AGE levels – that means, grilling, broiling, charring,
and roasting are troublesome. So modify
your cooking techniques to a low, slow, moist heat – stew, poach, simmer, etc.
A shorter cooking time is good, too.
Reduce AGE tip: include acidic ingredients such as vinegar,
wine or lemon juice in a marinade or sauce to protect the meat during the
cooking process. The meat should stay in a marinade for 1 hour before cooking
for the greatest protection.
There are other factors that can help lower the AGE levels
in the body:
a good 7-9 hours of sleep
150 minutes of exercise each
getting to a health weight
treating high blood pressure