Health Coach Tips – Steer Clear of AGE’s

Foods high in AGEs are all around us: packaged meats and cheese, processed foods, red, high fat meat, butter, fried foods, candy, cakes, soda, pastries and cookies. Eating foods that contain low AGE levels is key to decreasing the risk of insulin resistance and type 2 diabetes and minimize oxidative stress. Dry heat promoted AGE formation, while foods cooked with moist heat, shorter cooking times and lower temperatures, and acidic ingredients such as vinegar or lemon juice produced the least amount of AGEs. Meats high in protein and fat were likely to form AGEs during cooking, while carbohydrate-rich foods such as fruits, vegetables, and whole grains maintained low AGE levels after cooking.  We are all creatures of habits and will continue to grill our food, I just encourage you to do so less frequently. Whether on the grill, in a skillet, or in the oven, browning or charring foods is an indication that AGEs are present. Try to cook foods with medium heat for an extra minute or two instead of using high heat. Stay away from sugary foods and highly processed and prepackaged products, Replace cooking methods that use high temperatures to brown or char foods, such as grilling, roasting, and broiling, with steaming, sautéing, poaching and boiling. You deserve to be healthy! 

- Marina K.

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Have you heard of Advanced Glycation End Products (AGEs)? AGEs are a lesser-known player in the aging game that deserve attention. These sneaky compounds quietly accelerate the aging process and contribute to a range of health issues. Let’s dive into the topic of AGEs, learn how they impact our health, and find out how to avoid them.

You may be wondering, what exactly are these AGEs? 

Well, Advanced Glycation End Products are molecules that form when sugars in our body latch onto proteins or fats. Even though this process is natural, it is accelerated when there is high blood sugar, oxidative stress, or inflammation present. The result? A slew of problems that can speed up aging and pave the way for chronic diseases like diabetes, heart issues, and even brain disorders. AGEs promote inflammation and oxidative stress, as well as hinder the normal functioning of our cells, all of which contribute to accelerated aging.

AGEs on Your Plate

You might think AGEs are only a result of internal processes, but here’s the twist: our diet plays a big role too. When we cook foods at high temperatures – think grilling, frying, or roasting – we’re actually creating AGEs in the process. Foods rich in proteins and fats, like meats and processed goodies, are particularly prone to AGE formation. Sugary treats also give AGEs an open invitation to wreak havoc on our bodies.

Your AGE Battle Plan

Here’s how you can reduce AGEs burden on your body:

• Cook Smart: Swap out high-heat cooking methods for gentler ones like steaming, boiling, and poaching. If you can’t resist the grill or fryer, marinate your foods or use herbs and spices to minimize AGE formation.

• Embrace Whole Foods: Opt for whole foods – fruits, veggies, lean proteins, and healthy fats – that come with a natural anti-AGE defense system (aka antioxidants).

• Avoid Junk: Processed and sugary foods are high in AGEs and sugar – a double whammy. Cutting down on these culprits can help reduce AGE intake.

• Boost Antioxidants: Load up on antioxidant-rich foods like berries, nuts, and green tea. They fight off the oxidative stress caused by AGEs.

• Keep Sugar in Check: Stable blood sugar levels are your secret weapon against AGEs. Maintain balanced levels through a healthy diet and regular exercise. AGEs might seem an unimportant target in the grand scheme of aging. But, everything counts when it comes to promoting healthy aging! With a little knowledge and some smart choices, we can outsmart these sneaky culprits. We can put up a strong defense against AGEs by adopting a balanced diet, tweaking our cooking methods, and consuming antioxidant-rich foods!

by Jacqueline Seymour | Sep 20, 2023 | Health & Wellness, Nutrition