Food preparation

New research shows that the way you prepare your food may be just as important as the type of food you eat. When you grill, bake or fry food, the high levels of heat and charring produce a class of toxins called advanced glycation end products (AGEs). These AGEs have been linked to inflammation, diabetes, obesity and Alzheimer's disease, among others.

 

The challenge is that AGEs are quite misleading. They often produce desirable odors and flavors. Yet the char that is mainly created when grilling meat is the least healthy part to eat. Anything that creates a crust or crispy edge is likely to produce AGEs, which are related to the type of plaque formation seen in cardiovascular disease. The byproducts end up in other tissues in the body and cause long-term damage.

 

Learn to cook with liquid – try steaming, stewing or poaching – rather than dry heat. Be especially careful not to overcook the vegetables. For example, if you cook broccoli until it is soft, its health value can plummet. Instead, lightly steam the vegetables for a few minutes, or until lightly crispy. Or just eat vegetables raw. Or at least provide a lot of variety.

 

Steam healthy foods like fish and vegetables instead of grilling.