If you love BBQ, you might want to read this.
A recent article published in the journal Diabetologia conducted a 1-year intervention study among obese individuals with metabolic syndrome. The participants were placed on either a low-AGEs diet or a regular diet, which is generally high in AGEs. The results from the study showed that people who followed a low-AGE diet improved their insulin resistance, as well as some other diabetes-related parameters. These findings led researchers to believe that a low-AGEs diet may slash the risk of type 2 diabetes.
What are AGEs?
“L[ow]-AGE ameliorates insulin resistance in obese people with the metabolic syndrome, and may reduce the risk of type 2 diabetes, without necessitating a major reduction in adiposity,” says researchers from The Icahn School of Medicine at Mount Sinai.
The term AGE stands for advanced glycation end products. They are the result of an interaction between protein or fat and sugars. While the body naturally produces these harmful compounds, they are also present in foods. Specifically, sugary foods, highly processed foods, and foods cooked at high temperature contain a fair amount of AGEs. When the amount of AGEs becomes too overwhelming for the body to handle, that’s when they might become a health threat.
Best Defenses Against AGEs
- Acid-based marinade: Citrus fruits and vinegar can restrict the formation of AGEs while cooking.
- Low heat cooking: Fewer AGEs are generated.
- Cooking in liquids: Requires lower cooking temperature and uses very little fat.
- Fruits and Vegetables: These superfoods can lower the levels of AGEs in the body.
- Best cooking method: Steaming, boiling, poaching, stewing
Dry heat cooking increases the amount of AGEs by 10- to 100 fold compared to uncooked foods.
Dietitian’s Input
TBH, I can never say no to a juicy hunk of steak. And neither should you. Notice that the participants followed a low-AGEs diet, not a no-AGEs diet.
To read the original research paper, click here.
