The Dark Side of Searing Heat: How Your Favorite Foods May Be Harming Your Health
Cooking food at a temperature of 170°C or more for at least 140 seconds can expose you to a number of diseases.
Rodrigo González, researcher at the Neurovitae Neuroscience Center of the School of Medicine and Health Sciences of the Universidad del Rosario, explained that the compounds that are formed within the body by ingesting foods cooked at extreme temperatures contribute to oxidative stress, inflammation and cellular damage, therefore, when consumed, they can negatively affect organs, tissues and accelerate aging.
“It is known that excesses and deficiencies in diet have an effect on health. In this case, advanced glycation end products (AGEs) are a determining factor. These are compounds that are formed in the body and by ingesting foods that are cooked at high temperatures,” said the expert.
AGEs are found in various foods and are associated with the onset of chronic non-communicable diseases (CNTDs), such as diabetes, cardiovascular and neurodegenerative diseases, he added.
It is estimated that cooking foods at a temperature of 170°C or more, for at least 140 seconds, can produce more AGEs. Furthermore, the formation process of AGEs is generally more in foods that are very tasty, such as the part of toasted bread, caramelized sweets, crispy and more cooked meats, fried eggs , among others.
González said, “it has been reported that cooked food can produce 10 to 100 times more AGEs than uncooked. Foods that are cooked at high temperatures, such as fried foods and overcooked meats, are rich in AGEs. But there are also foods that are low in AGEs such as vegetables, fruit and grains, which even after being cooked do not produce high values of AGEs.”
This poses a great challenge in Colombia, a country where cooking techniques such as frying and roasting are popular, the academic highlighted.
Why pay attention to AGEs
AGEs (Advanced Glycation End Products) are compounds formed by the glycation process, a non-enzymatic reaction between sugars and proteins, lipids or nucleic acids. These contribute to oxidative stress, inflammation and cellular damage, so when consumed, they can negatively affect organs and tissues.
“AGE accelerates aging and is involved in the development of diseases such as diabetes and metabolic syndrome, chronic kidney disease, cancer, neurodegenerative diseases such as Alzheimer’s disease, visual disorders, polycystic ovary syndrome, cardiovascular and cerebrovascular diseases, periodontitis, among others, which is why they are considered a growing health problem in Colombia and in the world,” González said.
According to public health studies by the Ministry of Health and Social Security and the Bank of the Republic, chronic non-communicable diseases (NCDs) affect more than 7 million Colombians, which emphasize the importance of controlling the dietary factors that trigger the these processes.
According to González, many of these diseases are extremely disabling and costly, for patients and families, and for health systems.
“In Colombia, the incidence of chronic non-communicable diseases has increased significantly in recent years and represents more than 71% of annual deaths. The accumulation of AGEs could be a critical factor. However, many of these chronic diseases could be prevented by improving unhealthy lifestyle habits and controlling factors such as AGE intake,” said the professor.
The World Health Organization (WHO) has warned about the relationship between poor eating habits and the development of chronic non-communicable diseases and AGEs are at the heart of this problem. Colombians consume large amounts of AGEs through grilled, fried and processed foods, contributing to the incidence of diseases such as diabetes, which affects 8.4% of the population.
Tips to reduce AGE use
- Change cooking methods: Choose steaming, boiling or roasting at a low temperature instead of frying or toasting.
- Reduce consumption of processed and fried foods: These foods are high in OED, especially those containing fats and sugars.
- Include more fresh fruits and vegetables: These foods are naturally low in AGEs and also provide antioxidants that help fight oxidative stress.
- Control blood sugar levels: In people with diabetes or prediabetes, high glucose levels increase the production of AGEs in the body.
Considering the importance of the subject, the Universidad del Rosario will host the Sixth Ibero-American Symposium on AGEs and health, with the motto “AGEs, Inflammation and Metabolism: The Essential Role in Health and Nutrition”, from November 6 to 8, with the purpose of promoting the exchange of scientific information, as well as generating new ideas and collaborations on topics related to AGEs in human health.
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