Why you should know about “AGEs” in food

What are AGEs and how do they contribute to chronic disease?  AGEs, or advanced glycation end-products, are created when sugars react with proteins and lipids through high heat.  This reaction is also known as the Maillard or browning reaction

Studies have shown that AGEs are closely linked to chronic health diseases. AGEs contribute to oxidative stress to the body’s cells. These pro-inflammatory substances have been linked to insulin resistance, type 2 diabetes, kidney disease, and atherosclerosis in mice. Limiting dietary AGEs may prevent disease and premature aging.

 What foods are high in AGEs?

 -Meat (especially red meat), certain cheeses, fried eggs, butter, cream cheese, margarine, mayonnaise, oils, and nuts all tend to be higher in AGEs.

 -Fried foods and highly processed foods which contain ingredients cooked at high temperature over a long period of time.

 -Home-cooking, such as boiling, grilling, frying, and reheating of ready-to-eat foods also produces higher amounts of AGEs.

 What foods are low in AGEs?

 -Vegetables, fish, legumes, fruits, milk, and whole grains have relatively low levels of AGE. AGEs in these foods remain low even after cooking.

 How else can you lower AGEs?

 -Aim to reduce cooking times and at lower cooking temperatures.

-Marinating foods, especially meats, is helpful as acids inhibit the production of AGEs. Use acidic ingredients like lemon juice and vinegar.

-Better methods of cooking are stewing, poaching, boiling, and steaming. Remember, moist heat, lower temperatures, and for shorter periods, all reduce AGE formation.

-Think scrambling an egg at low-moderate heat versus quickly frying at high heat (the former has half the amount of AGEs).  Limit your consumption of grilled meat to special occasions while consuming more foods that are raw or prepared in a slow-cooker.