One of the most interesting studies I have found that support my belief in healing with foods was published in 2004 in the Journal of the American Dietetic Association entitled, "Advanced Glycoxidation End Products in Commonly Consumed Foods." The article stated, "Advanced glycoxidation and products (AGEs), the derivatives of glucose-protein or glucose-lipid interactions, are implicated in the complications of diabetes and aging. The objective of this article was to determine the AGE content of commonly consumed foods and to evaluate the effects of various methods of food preparation on AGE production."
In this study, they tested 250 foods. Of these foods, those that had the highest fat content displayed a higher AGE. Surprisingly, carbs contained the lowest values.
The foods that are high in AGEs are said to age the body faster by contributing to cardiovascular disease and kidney damage. A diet that is high in low-AGE foods contributes to a longer life, according to this study and the editors of Prevention magazine.
An interesting find in this study that has also been reported by the editors of Prevention magazine is that "nutrient composition, temperature, method, and duration of heat application affect AGE generation in foods during cooking." In other words, meats that have been prepared by methods that use high heat such as broiling or frying are higher in AGEs than something like fish that is poached or grilled. Here is a glimpse of their table: (The higher the AGE, the worse it is for your body)
Frankfurter, broiled for 5 minutes = 10,143 AGEs per serving
Chicken breast with skin, breaded and oven-fried for 25 minutes = 8,965 AGEs per serving
Thin crust pizza = 6,825 AGEs per serving
Canned red kidney beans = 191 AGEs per serving
Raw onion = 36 AGEs per serving
Bran flakes = 10 AGEs per serving
Banana = 9 AGEs per serving
Their final word of advice?
"The new information presented herein can be easily integrated into meal patterns that are consistent with those currently recommended against cardiovascular disease and cancer in the general population. Firstly, reduced intake of AGEs can be achieved by reducing high-AGE sources such as full-fat cheeses, meats, and highly processed foods, and increasing the consumption of fish, grains, low-fat milk products, fruits, and vegetables. These guidelines are features of The Dietary Approaches to Stop Hypertension....data on meat and meat substitute preparation clearly showed marked differences in the AGE content of food items subjected to low vs high temperature treatment. Consumers can be directed to the time-honored low-AGE-producing culinary techniques of boiling, poaching, and stewing to prepare palatable menu items."
It seems that cooking meat at high temperatures (greater than 250 degrees Celsius) or for longer than an hour and 39 minutes increases the production of carcinogenic compounds that the American Cancer Society warns us against. Lastly, over-processed foods are to be avoided whenever possible. An example given is that Enfamil is found to be one hundred times higher in AGEs than human milk. It is suggested that such high amounts of AGEs consumed at an early age is a cause of the rise of diabetes and auto-immune disorders in children.
When it comes to food and its effects on the human body, I will forever be a student. There are so many medications that can be avoided if only we could learn to resist temptation of processed foods and eat a healthy diet. This is something I work at daily.
I hope this helps you on your path to a healthy lifestyle. Have a blessed day!
Jody Ortiz Author, "Bashboard Bullies" Bashboard Bullies and "The Naked Truth Bound in Scorn" The Naked Truth Bound in Scorn
http://www.truecrimebooks.us (All material on this blog copyrighted and ISBN filed. Permission to share only when including link or proper citation.)