Choosing the Right Food (Part 2)

AGEs and Diabetes

To add one more consideration when choosing foods to lower blood sugar, it is the content of AGEs. AGEs (Advanced Glycation End-products) are formed when sugar molecules combine with proteins and fats, especially while cooking at a high temperature without water [1]. AGEs contribute to insulin resistance, cell damage, and increase the risk of diabetes complications [2]. Because AGEs can be found in food as well as be formed inside the body, it is important to reduce the amount of AGEs taken in from food. In addition, diabetics and individuals with kidney disease may have more difficulty clearing AGEs from the body [1].

For people concerned about diabetes and blood sugar, some foods to avoid that are high in AGEs are [1,3]:

  • Steak - pan fried with olive oil, or cooked in an oven (grilled/broiled)

  • Salmon - cooked in an oven (grilled/broiled)

  • Grilled chicken

  • Fried eggs

  • Heated olive oil

  • American cheese

  • French fries

  • Chicken nuggets

  • Bacon

  • Rice au Gratin

  • Margarine

  • Lactic acid bacteria-containing drinks (Yakult)

  • Soft drinks (Fanta, Mountain Dew, etc.)

  • Soy bars

  • Fruit juice

  • Ginger Ale

  • Raisins & dried fruits

Notably, some cooking methods can dramatically increase AGE content in meat. While the AGE content of raw meat is moderate, it can almost double if they are cooked in direct, dry heat (such as grilling and broiling in an oven) or when fried in olive oil. AGEs are produced by something called the Maillard reaction, which gives food a deeper flavor and brown color, but it is not beneficial for health.

Interestingly, some soy-based processed foods such as soy bars and soy sauce have low GI, but they have extremely high AGE content.

To lower AGEs, boiling, poaching, stewing, and steaming are recommended. Marinading meat with lemon juice and vinegar can also help to produce less AGEs [1].

Summary​​

  • Avoid grilled, oven-cooked or fried meat

  • Avoid soy-based processed foods

All in all, the glycemic index, glycemic load, AGE content, cooking method and eating habits should all be carefully considered in order to lower blood sugar spikes after meals. Considering all factors, the best carbs for people concerned about blood sugar levels would be whole-grain food and food with high fiber content that is boiled or steamed.

 

Sources:

  1. https://dx.doi.org/10.1016/j.jada.2010.03.018

  2. https://dx.doi.org/10.1007/s11892-013-0453-1

  3. https://dx.doi.org/10.1371/journal.pone.0118652