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AGEs Upon AGEs of Questions About Cooking and Carcinogens (April, 2015)

When it comes to making our favorite meals, many of us enjoy grilling, stewing, poaching, frying, roasting and broiling. These are just a few methods of cooking that are common in many homes, not to mention when dining out.

From our own blood sugar in our body, there is a natural chemical which is produced referred to as AGEs. AGEs stand for advanced glycation end products and is common in our diet when proteins or fats combine with sugars. This process is known as glycation. The problem is that having these in our diet increases our risk for medical problems. AGES can damage tissues, increase the chances of developing coronary artery disease, may increase the chances of developing insulin resistance in addition to type 2 diabetes and other medical problems.

AGEs form inside of our body when fats or proteins combine with sugars. This process is known as glycation as well. AGES also can be produced naturally in our body from our own blood sugar. Several studies have shown that people who have higher blood sugars or will have higher levels of naturally produced AGEs. What is important to know is that food preparation methods have a significant effect and can determine the amount of AGEs we ingest with a meal.

According to a study published in the Journal of the American Dietetic Association in June 2010 that compared the use of fruits, vegetables and whole grains, researchers found that preparing foods in a dry heat method led to low AGE levels after cooking. The study showed that meats high in protein and fat were most likely to form AGEs during cooking while using acidic ingredients such as vinegar and citrus juices produced the least amount of AGEs.

Studies show that people with either Type 1 or Type 2 diabetes who ate a meal that was high in AGEs increased signs of inflammation in their bodies. These compounds actually could damage structure and function of certain proteins in the human body. Such damage can lead to coronary artery disease. Researches have also found high levels of AGEs in the nerves of people with diabetes mellitus, and such high levels can play a direct role in the onset and worsening of diabetic neuropathy.

Given the above information, what should a consumer do with their food selection?

  1. First I would recommend choosing foods that are low in AGEs, including the following: Those include:
  2. Protein Rich Foods: legumes, tofu, eggs, fish, and poultry (listed from least to most). Red meat and cheese have the most.
  3. Grains: Boiled grains such as rice, quinoa, and hot cereal and sandwich breads are low in AGEs. When grains are cooked into crispy brown crackers or high fat cookies or sweetened with sugar, their AGE content can increase.
  4. Dairy: Milk and yogurt are low in AGEs, but when moisture is removed and the fat is concentrated (such as cheese, butter, and cheese) the AGE content increases). It is recommended to choose low fat or non -fat more often.
  5. Fats: Vegetable fats have lower AGEs than animal fats. Examples would include: olive oil, avocado, humus, nuts, and seeds.

I also would recommend cooking at low temperatures with lots of water. Examples of such cooking methods include: steaming, stewing, poaching and braising. Such methods will produce the fewest AGEs. When grilled meat products, it is recommended to marinate the meat in vinegar or a citrus juice, thus reducing the AGEs by up to half. This simple step will lower the health risks.

A final piece of advice: When you eat fried chicken or the crusty edges of banana bread, you are walking on thin ice. Both the fried skin and the crusty edges are examples of indicators that the cooking process has increased the amount of these potentially dangerous chemicals. By adding extra spices to food you can obtain the same taste desired while reducing the AGEs in your diet.

If you want to learn more or need a personal consultation, please feel free to contact Robyn L. Goldberg, RDN, CEDRD. I am here to support you and help foster a long-term healthy diet and lifestyle for you and your family.

References:

  1. Zanteson, Lori. “Advanced Glycation end Products.” Today’s Dietitian, Volume 16, No. 3 P. 10, March 2014.
  2. Uribarri, J., Woodruff, S.,Goodman S., Cai, W., Chen W., Vlassara H., Pyzik R., Young A., Striker G., (2010), Advanced Glycation End Products in Foods and a Practical Guide to Their Production in Their Diet, Journal of the Academy & Dietetics, 110 (6): 911-911.

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