Why certain foods —and how they’re cooked — have been linked to aging faster, heart disease
When it comes to aging, most of us are doing something to make the process smoother and healthier. It might be moisturizer to keep skin supple, upping activity to keep muscles stronger or a bit of hair color to keep the grays under control.
But what are you doing to prevent AGEs (Advanced Glycation End Products)? They will not only age you physically but can also lead to illness.
AGEs are formed in the body when fat and protein combine with sugar. They are also created when certain foods are cooked at high temperatures.
Excessive AGEs in the body have been linked to skin aging, inflammation, cardiovascular disease and liver dysfunction. Our body has mechanisms to remove AGEs but if we overwhelm the system with inappropriate food choices, the AGEs build up and promote oxidative stress. And that can lead to disease.
High-fat foods, processed meats, fried foods and highly processed sugary foods are high in AGEs. Not a surprise that fruits, vegetables and whole grains are the lowest in AGEs.
The style of food preparation makes a significant difference in the AGE content. Cooking with high levels of heat or using cooking methods that brown foods — including barbecuing, grilling, frying, sauteing, broiling, searing and toasting — are AGE producers. Not saying to never eat these foods, but balance it out. If having a plate of fried fish, balance with a side of brown rice and sautéed vegetables to deAGE the meal.
A special note on AGEs to people with diabetes. People with high blood sugar are at a higher risk of producing too many AGEs.
For some perspective on the impact of cooking methods, here are a few food examples of AGEs in kilo units per serving
▪ Sunflower seeds, raw: 501 KU
▪ Sunflower seeds, roasted: 1,408 KU
▪ White potato, roasted: 218 KU
▪ French fries: 1,522 KU
▪ Poached chicken: 1,000 KU
▪ Grilled chicken: 5,200 KU
Eating foods with AGEs is inevitable. Balancing the highs and lows is doable. For a chart with more AGEs info, go to https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami. srarback@hotmail.com
