How To Reduce Dietary AGEs in Your Diet

October 8, 2016

Reduce-Dietary-AGEs-cover

Advanced Glycation End Products, or AGEs, are known to contribute to increased oxidant stress and inflammation, which are known to be linked to cardiovascular diseases and diabetes.

Alas, they’re a common part of our modern, largely heat-processed diets. Luckily, there are a few excellent strategies for limiting AGEs in your diet.

Not only are these strategies pretty solid, they’re also in sync with dietary health recommendations and they’re cost-effective.

Marinate

Wine, citrus juice, and vinegar are the best choices when marinating meat, thanks to their acidic content, because acids inhibit the formation of AGEs.

Eat More Fruits, Veggies And Whole Grains

Animal foods are the highest known contributors of dietary AGEs, therefore, if you stack your plates with more veggies, fruits, and whole grains you can cut a substantial amount of AGEs from your diet.

Low And Slow

Cooking slowly is one of the best ways to half the AGE content from your diet. Plan ahead and always make sure that you have enough time to cook food at lower temperatures.

Avoid Grilling

Grilled foods contain more AGEs than raw foods or foods cooked with moist heat. If you really must grill, chose fruits, veggies, and corn instead of meats.

Moisture

Much like grilling, frying and broiling will only load your diet with AGEs. Always choose poaching, braising, steaming, and stewing over these unhealthy ways of cooking.

Microwave It

It has been proven that microwave-cooked foods produce way less AGEs than foods cooked with other (dry) heat methods.

Cook From Scratch

AGEs are mostly found in heavily processed foods. By cooking from scratch you can have total control over the AGE content in your meals.