Don?t Add AGEs?to Your Food!

Just in case you needed one more reason to adopt a more healthful diet based on fruits, vegetables, legumes and whole grains, you have it. AGEs (short for advanced glycation end products) are derived mostly from animal products and fatty foods subjected to high temperatures. These potentially harmful chemicals may increase the risk and/or speed the progression of a wide variety of diseases including cancer, diabetes and heart disease.Take a look at the chart on this page. Note how many animal foods are higher in AGEs and especially the ones that were prepared with high-temperature cooking methods like grilling, broiling and frying.    AGEs kU/100 caloriesProtein:Broiled beef    2609Boiled beef    57Broiled tuna    2833Roasted tuna    333Chicken breast raw    636Chicken breast boiled    688Chicken breast microwaved    938Chicken breast pan fried    2773Chicken breast broiled    3625Chicken breast roasted    3750Bacon microwave    1579Broiled hot dog    7467Roasted trout    1313Broiled salmon    700Fats:Butter    3732Cream cheese    3086Margarine    2434Olive oil    1364Mayonnaise    1343Peanut butter     1252Roasted almonds    1119Carbohydrates:French fries, fast food    486Beans    143Pasta    143Apple    26Carrots    25Sweet potato    9Rice    8Bread    7Oatmeal    2Banana    1Corn    1Boiled potato    15 Easy Ways to Avoid AGEs:1) Eat more fruits and vegetables2) Eat more whole grains3) Cut back on fatty foods and fatty meats, especially ones prepared with high temperatures from cooking methods like broiling, grilling and deep-frying.4) Use a moist-heat cooking method like steaming, baking/braising with liquid or poaching.5) Cook with less fat.These are all tips you would use to follow a more healthful diet, too!Who should beware of AGEs?Everyone who wants to be more healthy and avoid heart disease, diabetes, diabetes-related complications and certain cancers.If you have any of these diseases already, it is mportant to cut down the amount of potentially harmful chemicals from cooking meat and animal fats with very high temperatures.In most cases these are the same foods you already need to limit to lower body weight and improve cardiovascular disease risk factors.