2. Favor cooking methods that lessen AGE formation
The cooking method you use independently affects the AGE content. Dry cooking methods (grilling, baking, roasting, frying) increase AGE compounds, whereas moist heat cooking methods (boiling, steaming, poaching, braising, stewing) significantly reduce the AGE content of the same food. For example, if you choose to grill a beef patty until all the pink hue is gone, the AGE content of the “well done” burger would be almost 7,000 (in units of kU per 90 g). However, if you choose to stew beef in a Crock Pot with water or broth, the AGE content would be about 2,000 (kU/90 g) in the finished food – over a 70% reduction, just by cooking with moist heat! The same principle applies to vegetables – fresh or steamed veggies will have a lower AGE concentration than grilled or roasted vegetables, particularly if blackened.
3. Incorporate liquids to limit AGE production
If you will be using a dry cooking method, not all hope is lost (in terms of AGE formation)! Simply marinading food in an acid or liquid, such as lemon juice, vinegar, wine, tomato juice, etc. prior to cooking will naturally inhibit AGE formation, as opposed to not using marinade or liquid ahead of time. Top with spices that appeal to you for your own created concoction. Some of my favorite “go to” seasonings include: dried chives, cilantro, dill, turmeric, mustard seed, nutritional yeast, coarse black pepper, or sea salt.
In my next post on cancer prevention, I’ll review several other factors that can compliment a cancer prevention lifestyle, so stay tuned!
Uribarri, Jaime et al. (2010). Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of the American Dietetic Association, 110(6), 911-916.