Reducing Advanced Glycation End products (AGEs) involves a multifaceted approach focusing on dietary and cooking modifications. High levels of AGEs are linked to various health issues, so lowering them is beneficial.
Dietary Strategies to Reduce AGEs
- Choose cooking methods wisely: Opt for low-temperature cooking methods like boiling, steaming, poaching, and stewing. These produce fewer AGEs compared to high-temperature methods such as roasting, toasting, and broiling. [Staying safe from AGEs]
- Limit high-AGE foods: Animal products generally contain more AGEs than plant-based foods. Therefore, a diet rich in fruits, vegetables, and legumes is preferable. [Staying safe from AGEs]
- Incorporate antioxidant-rich foods: Antioxidants, particularly those found in berries and green tea (EGCG), may help inhibit AGE formation. [Healthline; Deanna Minich]
- Consider phenolic acid-rich foods: Studies show that foods rich in phenolic acids can also help reduce AGE formation. [Deanna Minich]
Lifestyle Adjustments to Complement Dietary Changes
While diet plays a significant role, other lifestyle factors also impact AGE levels. Further research is needed to fully understand these relationships. However, maintaining a healthy lifestyle overall is likely beneficial for reducing AGEs.
