Is Your Food Making You AGE? Here are 5 Ways To Prevent That!

Photo credit:  Min An

Photo credit: Min An

AGEs are advanced glycation end products, and are formed when sugars are cooked with protein.

They have a negative affect on the nutrition of your food, and make your food toxic.

AGEs have been linked to the development and worsening of a number of degenerative diseases.

The formation of AGEs increases when frying, grilling, cooking at high temperatures (above 248 degrees Fahrenheit), and slow cooking for long periods of time at low temperatures.

Adding sugar to protein rich foods also promotes the formation of AGEs. This can happen for example when you add BBQ sauce to your meat and it gets charred on the grill. Most marinades you cook your meat (and fish and poultry, etc.) with contain added sugars, so make sure to read labels.

Using moist heat for cooking (boiling, poaching, stewing, steaming), shorter cooking times, cooking at lower temperatures, and using acidic ingredients like lemon juice or vinegar on your meats, fish, poultry, etc. can reduce the formation of AGEs.

Other strategies include:

  1. Avoid excess meat consumption. Animal products are high in protein, therefore there is an increased chance sugars will find and react with that protein.

  2. Lightly steam or boil foods, and avoid certain cooking practices. Searing meat, barbecuing, overcooking, and basting meats with sweet sauces under high heat can increase the formation of AGEs.

  3. Avoid eating processed foods

  4. Add virgin olive oil and spices to meat

  5. Avoid eating crispy parts and skin. The crust on bread, and crispy or fried chicken skin are examples.

    Morris A, Adimando A. Lifelong Healing with Food, Module 4. PowerPoint Presentation. Available from: https://bridgeport.instructure.com/courses/1337360/files/59121160?module_item_id=13321219. Accessed September 9, 2015.