Should Indians, as a nation bearing the highest burden of diabetes, dramatically change their cooking styles? Researchers have now discovered that the heat of cooking produces advanced glycation end products, or AGEs, harmful compounds that form when proteins or fats interact with sugar in the bloodstream. This process is known as glycation, which creates conditions that increase blood sugar levels in the body.
“Intensive cooking methods such as roasting or grilling can improve dramatically AGE levels in food. For example, foods cooked at high temperatures for long periods of time produce more AGEs than those prepared using gentler techniques. Worryingly, AGEs accumulate in your body over time because they cannot be easily eliminated. Every time you grill, bake, fry or toast, you create AGEs. Food is considered to be the biggest source of this harmful compound. So even if you think you’re eating healthy and cooking your food, it can still be high in AGEs,” says diabetologist Dr V Mohan, who conducted the clinical trial at the Diabetes Research Foundation in Madras. that established a relationship between cooking methods and their resulting effects. Thanks to this research, funded by the Ministry of Science and Technology’s Department of Biotechnology, recently published in the International Journal of Food Sciences and Nutrition. published
Aging food causes diabetes
The build-up of AGEs is linked to a variety of health issues, including inflammation, oxidative stress, insulin resistance and cell damage. “Inflammation often leads to elevated plasma lipid levels and the development of insulin resistance, which ultimately leads to fatty liver disease, atherosclerosis, and diabetes. Insulin resistance is a stage where your cells in muscle, fat, and liver become resistant to insulin. doesn’t respond well and can’t easily take up glucose from your blood.
As a result, your pancreas produces more insulin to allow glucose to enter your cells. When your pancreas can’t produce enough insulin and cells become more resistant to it, your blood glucose levels rise, leading to diabetes. There is oxidative stress, a condition where free radicals in the body are higher than antioxidants,” explains Dr. Mohan.
In his 12-week study, 38 overweight and obese adults had a body mass index (BMI) of 23 or higher. “Researchers compared the effects of two diets: one high in AGEs and one low in AGEs. Participants on the low-AGE diet had improved insulin sensitivity and lower blood sugar levels, while those on the high AGE-containing foods have shown increased AGE levels and inflammation,” he adds.
Aside from diabetes, dietary AGEs can cause a variety of chronic conditions such as heart disease, chronic kidney disease, Alzheimer’s and even some forms of cancer. “AGEs can damage blood vessels, increasing the risk of heart problems over time. In addition, research suggests that AGEs play a role in neurodegenerative diseases such as Alzheimer’s. Their presence in the brain may Accelerate cognitive decline by inducing inflammation. Additionally, other health concerns such as rheumatoid arthritis and end-stage kidney disease have been linked to high doses of AGE. The effects extend beyond individual diseases, pointing to broader effects on overall well-being does because these compounds interfere with vital biological processes,” says Dr. Mohan.
High Food and Low Dietary Sources of AGEs.
Which foods are best for aging?
This includes red meat and almost all the foods we consider edible – fried items like chips, fried chicken, samosas and pakoras; baked goods such as cookies, cakes and crackers; Processed foods such as ready meals, margarine and mayonnaise; and animal-based foods that are cooked at high temperatures, including grilled or roasted meats (beef and poultry) and roasted nuts such as walnuts and sunflower seeds.
“Dietary AGEs can enter our food from a variety of sources. A significant contributor is processed meats, including bacon and sausage. These often undergo high-temperature cooking methods that promote AGE formation. Fatty dairy products also play a role. Some cheeses, butter and cream cheese are loaded with these compounds. Fried foods are another culprit at high temperatures – think fried eggs or potato chips – can dramatically increase AGE levels. your foodDr. Mohan says.
List of Advanced Glycation End Products (AGEs)
But what he points to as a worrying issue is the consumption of nuts. “While healthy in moderation if consumed raw, cooking them can significantly increase their AGE content,” says Dr. Mohan.
He also advises caution about sauces such as mayonnaise and certain dressings. “They often contain fats that contribute to higher AGE concentrations when heated or processed,” he adds.
How can you reduce the consumption of old food
Reducing dietary AGEs can be a straightforward process with some conscious choices. “Start by choosing cooking methods that create fewer AGEs. Baking or boiling food generally produces lower levels of AGEs than grilling or boiling. Include more unprocessed plant foods in your diet. Fresh Fruits, leafy vegetables and whole grains not only add nutrients but also help reduce AGE formation in your dishes has been shown to reduce,” says Dr. Mohan.
Consider washing the meat before cooking. “Using acidic substances such as vinegar or lemon juice can slow down the glycation reaction between proteins and sugars,” he adds.
What ultimately matters are the simple adjustments in your daily diet and weight management that get results. A 2016 study in the United States examined the effects of a low-fat diet in 138 obese people. It noted increased insulin sensitivity, a modest reduction in body weight and lower levels of AGE, oxidative stress and inflammation. It is best to eat foods rich in antioxidants. In laboratory studies by Polish researchers, natural antioxidants such as vitamin C and quercetin inhibited AGE formation. Several animal studies have shown that some natural plant phenols can reduce the negative effects of AGEs.
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