Grilling and AGEs

AGEs (advanced glycation end-product) naturally form inside the body when proteins or fats combine with sugars (glycation). This affects the normal function of cells, making them more susceptible to damage and premature aging.

There are some foods that are particularly high in AGEs. These include processed meats (bacon, ham, sausages), fried foods (french fries, chicken nuggets), grilled meat, and sugary foods (cookies, cake and other sweets).

Here are some easy ways to reduce the inflammatory potential of grilled foods while still enjoying the social festivities:

Turn down the heat: It may be an obvious one, but lowering the heat would be preferred. In fact, slow, low, moist methods of cooking (steaming, poaching, boiling, simmering) are preferred to the dry heat ones like grilling.

Trim off the burnt pieces: The ends of food (crusts) tend to be most damaged, so don't eat the blackened pieces when you can avoid doing so.

Partner grilled foods with fresh foods: Researchers found that eating a hamburger resulted in inflammation afterwards, but adding 1/2 an avocado to that burger neutralized that inflammation! So, when you have browned foods, bring in the healing green of chlorophyll, through an avocado, leafy green salad, or even microgreens.

Add spices before grilling: Spices are powerful because they are concentrated and nutrient dense, particularly in polyphenols. Add spices, especially allspice, star anise, cloves, cinnamon, and oregano to the food before heating to help offset the glycation products that can form with the heat.

Marinade veggies and meats before grilling: The lower pH of a marinade made with apple cider vinegar or lemon juice can be helpful for reducing the glycation reaction.