What is AGE?
"The AGE Limit"
While browsing the November/December 2015 Food
and Nutrition Magazine, I came across an article about AGE. I had never heard of AGE so I read the article. AGE is an acronym for Advanced Glycation End
products, which are a group of compounds that naturally occur in the body as a
byproduct of metabolism. However, the main source of the compound typically
results from the diet. Higher protein
foods from animal sources are among the richest in AGE. These compounds occur in the diet when animal
products are cooked with high heat. Newer
research is showing that dry-heat cooking methods such as grilling, roasting
broiling and frying may cause an increase in these potentially harmful
compounds.
According
to the article, “The AGE Limit”, AGE formation within the body occurs very
slowly and accumulates over time. Excess AGEs promote oxidation and
inflammation, contributing to chronic illnesses such a heart disease, Type 2
diabetes, kidney disease, and Alzheimer disease. Scientist previously believed that the body
absorbed only a very small amount of AGE but newer research shows that people
absorb about 10 percent of AGEs consumed, which could be significant depending
on food choice and cooking methods. AGEs
are formed when sugars combine with proteins, fat or nucleic acid. The darkened edges of meat and poultry are
the result of this reaction.
If
eliminating animal products from your diet is not an option, the article
suggests that the best way to reduce AGEs is by changing the way animal products
are cooked. Low and slow--steam, stew,
poach and braising meat instead or grilling roasting, broiling or frying-- may
help to reduce AGEs. Acid inhibits the
formation of AGEs, so marinating meat in acidic compounds can also help reduce AGEs. Fruits and vegetable are low in AGEs so
consuming more fruits and vegetable and less animal products can help reduce
AGEs in the diet.
Weisenberger, J. (2015). The AGE limit. Food and Nutrition, 4(6), 26-27.
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