Grilling and frying increase the production of AGE. This episode of "Daily Health Pills" explains how to cook to avoid the negative effects
The acronym AGE indicates chemical compounds that are created in the body when proteins and fats interact with the sugars present. The body tends to form these potentially harmful aggregates that somehow "encrust" the cells.
How to curb the production of AGEs
First of all, it is necessary to reduce the foods that produce a rise in blood sugar and therefore those considered to have a high glycemic index. Not only that, the preparation and cooking of the dishes matters a lot. For example: 100 grams of carpaccio in terms of AGE is extremely different than the same amount of meat cooked on the grill. In fact, roasting or cooking meat at high temperatures increases the AGE content we ingest by 3-4 times.
Everything arises from the reactions that occur in foods when cooked at high temperatures. The cooking temperature and method seem more important for the formation of these harmful compounds than cooking at the same time. For example, more AGEs are formed in grilled foods, even for a short time, at 230 degrees, compared to those created by cooking the same boiled food, even for several hours.
Attention also on the chromatic front, the color that must warn is brown. While fresh foods – fruits, vegetables, whole grains – generally contain few AGEs because they are rich in water.
Cooking to reduce the production of AGE
Boiling and stewing can reduce the daily dose of AGE by up to 50%, so where possible, substitute them for grilling and frying. For meat, cooking with acidic ingredients such as tomato juice, lemon and vinegar can reduce AGE production by up to 50%. Fresher foods, although high in carbohydrates, contain less AGE.
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“Daily Health Pills” is Tipsforwomens TakeCare's podcast series, curated by Federico Mereta. In each episode we talk about prevention, care and good habits.