Low AGE diet improves health

Posted on Tue, 21 Jun 16

A diet low in advanced glycation end products (AGEs) could help improve your blood sugar and prevent type 2 diabetes, according to a new study. 

Advanced glycation end products (AGEs) are produced when foods are cooked under high heat and are common in industrially processed foods. Increasing exposure to AGE’s in modern diets is concerning because they increase oxidant stress and inflammation, which may contribute to the development of chronic diseases such as Alzheimer's disease, heart disease and diabetes [1]. 

A recent study in the American Journal of Clinical Nutrition set out to see if a low-AGE diet might improve insulin sensitivity and thus have potential to reduce the risk of type 2 diabetes [2].

The people in the study were randomly put on a 2-week low-AGE or high-AGE diet then swapped over so they ultimately followed both. When the results came in it was clear that a low-AGE diet significantly improved insulin sensitivity, whereas the high-AGE diet tended to make it worse. 

“…a restriction in dietary AGE content may be an effective strategy to decrease diabetes and cardiovascular disease risks in overweight individuals,” concluded the study investigators.  

“These findings could have important public health implications such as for programs that promote sustainable low-AGE consumption, for influencing food preparation guidelines, and for the revision of regulations for food processing for both the general and at-risk population,” they commented.  

Here are some tips to reduce your dietary AGE [3]: 

• Reduce intake of solid fats, fatty meats, full-fat dairy products, and highly processed foods
• Regularly consume lower-meat or vegetarian meals
• Prepare foods with moist heat (such as poaching, steaming, stewing, and boiling) 
• Reduce intake of high-heat cooked foods (such as frying, deep-frying, grilling, and roasting) 
• Marinade meats in lemon juice or vinegar and herbs for an hour before cooking
• Avoid dry-heat processed foods such as crackers, chips, and cookies
• Keep the heat of the pan low when frying 

References: 

1. Luevano-Contreras C, Chapman-Novakofski K. Dietary advanced glycation end products and aging. Nutrients. 2010 Dec;2(12):1247-65. doi: 10.3390/nu2121247.
2. de Courten B, et al. Diet low in advanced glycation end products increases insulin sensitivity in healthy overweight individuals: a double-blind, randomized, crossover trial. Am J Clin Nutr. 2016 Jun;103(6):1426-33. 
3. Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010 Jun;110(6):911-16.e12.