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Healthier Cooking Options

An article in the June 2010 issue of the Canadian Journal of Diabetes demonstrates that high heat cooking methods like roasting and frying increase the amount of Advanced Glycation End-Products (AGEs) in food.  AGEs are pathogenic promoters of complications such as neuropathy, poor wound healing, retinopathy, nephropathy and cardiovascular disease in people with diabetes. The Canadian Diabetes Association currently recommends baking, braising, roasting with liquids and grilling as some low fat methods for cooking meats. Below is some information which will help you to interpret this issue for clients—and reinforce the Association’s healthy eating messages.

Key Messages about AGEs and Nutrition Management in Diabetes

AGEs are produced endogenously and exogenously (1). Endogenous AGEs are naturally formed through metabolic and aging processes associated with glucose, proteins and lipids, and these products may lead to impaired kidney function, DNA transcription and protein binding. AGEs can also be produced through enzymatic or oxidation reactions on cell membranes. Hyperglycemia accelerates the formation of endogenous AGEs because the production of AGEs is positively correlated with the concentration of plasma glucose. Exogenous AGEs are primarily formed when the proteins and/or fats in foods interact with glucose and undergo nonenzymatic glycation or Maillard Browning, which gives certain cooked foods their recognizable flavour, colour and odor.

AGEs, once formed in the body or absorbed from foods, are difficult to break down and excrete and therefore, can remain in the body for prolonged periods. Reducing the dietary intake of AGEs and maintaining optimal glycemic control may avert the onset or decrease the acceleration of AGE-related complications in diabetes.

Methods to decrease AGEs in the diet:

1. Eat smaller portions and fewer servings of foods high in fat and protein. Refer to the serving sizes recommended by Eating Well with Canada’s Food Guide (2).
2. Try cooking methods such as steaming, poaching, braising, boiling, stewing and roasting with liquids. These methods use a lower temperature, add moisture to foods (1) and use little or no additional fat.
3. Marinate with acids such as lemon juice and vinegar to decrease the pH (1), tenderize and increase the flavour of foods while reducing the cooking time. Use unsweetened (1) and unsalted marinades more often.
4. When barbequing, marinate foods first (1), then cook foods at a lower temperature. Meat should be cooked enough to eliminate harmful bacteria without producing char. Consider partially cooking in the microwave first to reduce the amount of time needed on the barbeque.
5. Avoid overcooking foods. Cut off and discard blackened (burnt) areas.
6. Enjoy vegetables and fruit because they contain antioxidants, which counteract AGEs formation (3).
7. Choose vegetable-based protein products more often as an alternative to animal-based protein foods (4).

References:

1. Hsu, D, Zimmer, V. Dietary advanced glycation end-products and their effects on diabetes complications. Can J Diabetes. 2010;34:136-140.
2. Health Canada. Eating well with Canada’s food guide. Her Majesty the Queen in Right of Canada. 2007.
3. Pashikanti, S, de Alba, DR, Boissonneault, GA, Cervantes-Laurean, D. Rutin metabolites : Novel inhibitors of nonoxidative advanced glycation end products. Free Radic Biol Med. 2010;48:656-663.
4. Uribarri, J, Tuttle R. Advanced glycation end products and nephrotoxicity of high-protein diets. Clin J Am Soc Nehprol. 2006;1:1293-1299.