It’s not always what you eat as much as how you prepare it that can make a difference when it comes to aging. Remember when we talked about glycation and AGEs under “Be Sugar Smart”? AGEs are formed in the presence of high temperatures and without water, as in foods that are fried, baked, grilled, broiled, or microwaved. Thus fried foods (e.g., French fries, deep-fried fish, and vegetables), grilled chicken, baked bread, broiled steaks, fried eggs, and microwaved potatoes all contain AGEs. Although it isn’t possible to completely avoid AGEs (remember, the body produces them naturally as well), you can do some things to significantly reduce your exposure to them.
What You Can Do Now
- When having fish, try poaching or steaming.
- Meats can be stewed, stir-fried, or made in a slow cooker.
- Limit the number of high-temperature foods you eat per week. If you currently eat such foods at least once a day, gradually reduce that number to once or twice a week at most.
- Steam, boil, or stir-fry vegetables, or use a slow cooker.
- Add more fresh and raw fruits and vegetables to your diet.
- Marinate foods in olive oil, mustard, garlic, lemon juice, dry wine, or cider vinegar, which reduces the formation of AGEs.
Category: Fight aging now