Last week, we talked about Advanced Glycation End Products (AGEs) and how studies show they impact your overall health. Today we want to continue by talking about how cooking methods impact AGE production.
High Heat and Dry Heat Make More AGEs
The way we cook our food significantly impacts the formation of AGEs. The higher the temperature, the longer the time and the type of heat determine the amount of AGEs produced.
Dry heat cooking methods, such as grilling, frying, baking, and broiling, produce more AGEs compared to wet heat methods like boiling, poaching, steaming, and stewing. The browning effect that occurs during cooking indicates the presence of AGEs, particularly when high-protein or high-fat foods are subjected to high temperatures. For instance, broiling a chicken breast for 15 minutes results in over five times the amount of AGEs compared to boiling the same food for an hour.
Cooking at higher temperatures for shorter periods of time generates more AGEs than cooking at lower temperatures for longer periods. Additionally, charring or barbecuing meats introduces not only AGEs but also other cancer-causing compounds.
Finding the Right Balance
While certain foods contain high amounts of AGEs, it doesn’t mean they can be completely avoided. We can say for sure a diet rich in vegetables, legumes, fruits, and raw nuts and seeds provide the least damage from AGEs. The real problem is with meats, dairy, and processed foods. Here’s the overall summary of AGEs.
- Fats, dairy, and meat products contain the most AGEs
- Carbohydrates are relatively low in AGEs
- Simple sugars like sucrose, fructose, and milk sugar (galactose) are major causes of AGEs
- Many sweeteners contain 50% fructose or fructose derivative
- Higher cooking temperatures increase AGEs
- Longer cooking times increase AGEs
- The presence of liquids in cooking (such as boiling or steaming) reduces AGEs
- Processed foods have more AGEs than natural or homemade foods
Our diet plays a substantial role in our overall health, and understanding the impact of food choices on disease prevention is vital. By adopting a predominantly plant-based diet, being mindful of cooking methods, and limiting the consumption of foods high in AGEs, we can significantly reduce the risks associated with harmful chemicals and compounds present in everyday foods.
Remember, the power to make healthy changes lies in your hands. If you’d like to see how Vive Shake can help with your healthy lifestyle choices, contact us today at info@viveshake.com or 877-878-3009.