Something called glycation occurs in the body when a glucose (sugar) or lipid (fat) molecule binds with a protein molecule without an enzyme. Advanced Glycation Endproducts is a scientific term whose acronym “AGEs” says it all. AGEs age us. AGEs are bad news for skin, the body and health. Science has known about AGEs but has not had effective ways of dealing with them until recently. We at Westlake labs are collaborating with our Associate Physicians to develop ways to treat or prevent AGE's inside and out. Let’s be aware about AGEs. They may play an important adverse role in heart disease, diabetes, cancer, accelerated memory loss and Alzheimer’s, aging and chronic renal failure. Plus, they give us wrinkles. They damage the body inside and out.
AGEs can be formed in the body and outside the body. We produce AGEs in the body when we eat sugar and foods that rapidly convert to glucose. Examples are high-glycemic carbohydrates including potatoes, baked goods, breads, pasta, bagels and chips. High-glycemic means foods that cause sudden spikes in blood sugar which results in a burst of inflammation and release of insulin into the blood stream. Free radicals are formed, also, in this process. Avoid sugary and starchy foods unless the starchy foods are high in fiber as in legumes. AGEs are produced outside the body when food is processed, including the heating of sugars with proteins or fat without water; frying; dark roasting (whether meats, coffee or nuts); and in deeply browned baked goods. Although appetizing, whenever you see browned or crusty areas on food you are seeing AGEs. AGEs are formed when foods are cooked at high temperatures as well as cooking foods for extended periods of time as in slow grilling or barbecuing of meats. Carmelizing onions or other vegetables leads to AGEs forming. Carmel color is a source of AGEs.
Striving to control AGEs along with inflammation, insulin imbalance and oxidative stress (control of free radicals) is emerging as key in preventing disease, maintaining health and slowing down the aging process. What you eat is key with regard to it all.
Here are some things you can do in food preparation to minimize AGEs:
• Emphasize eating low-fat, highfiber foods including legumes, fresh vegetables, fresh fruit and whole grains in their granular form.
• Eat more veggies raw.
• Marinate and/or baste food.
• Sauté onions, garlic and veggies to translucency, but not browned.
• Eat nuts and seeds raw.
• Add moisture to foods. Poach, stew, steam, slow-cook, make soups, and/ or cook in sauces or broths.
• Avoid breaded and crusty foods. If you do coat foods, used ground raw nuts or seeds. • Cook meats, poultry and fish low & slow. Grill shish kabob size chunks rather than large pieces to reduce cooking time.
• Fatty fish such as salmon and grassfed beef contain healthy fats that do not promote AGEs. • Avoid processed meats (hot dogs, bacon, lunch meat, sausage, etc.)
• Avoid charred, blackened foods
• Crispy edges, although tasty, are AGEs.
• Avoid fried or deep-fried foods.
• Avoid dredging in flour before sautéing.