Reducing AGEs in Your Diet for Better Health Outcomes

Let’s get food specific about a popular topic in my blogs.  Advanced Glycation End Products, or AGEs, are compounds formed when proteins or fats combine with sugars during high-temperature cooking processes. These compounds are known to increase inflammation and oxidative stress in the body, which can play a role in accelerating chronic disease. The foods highest in AGEs include grilled and fried meats, processed meats like bacon and sausages, aged cheeses, butter, margarine, and high-fat baked goods like pastries. These foods, while common in many diets, can add to the body’s AGE load, which may contribute to increased risks of conditions like diabetes, metabolic syndrome, cardiovascular disease, chronic inflammation and skin aging. Removing these foods can slow down aging process.

Why Marinating Matters?

Marinating chicken in lemon juice before grilling helps reduce Advanced Glycation End Products (AGEs) because acidic ingredients, such as lemon juice or vinegar, disrupt the chemical reactions that lead to AGE formation. Here’s a breakdown of why this works:

1. Acidic Environment Slows AGE Formation: Lemon juice contains citric acid, which creates an acidic environment around the chicken. This acidity can inhibit the Maillard reaction, the primary chemical process responsible for AGE formation. By reducing the pH, the marinade limits the binding of sugars to proteins, which is central to creating AGEs during high-heat cooking.

2. Antioxidant Protection: Lemon juice is also high in antioxidants like vitamin C. These antioxidants neutralize free radicals that would otherwise accelerate AGE formation during cooking. Antioxidants work by stabilizing reactive compounds and reducing oxidative stress, which contributes to lower levels of AGEs in the final cooked product.

3. Shorter Cooking Times: Marinating meat, especially with acidic ingredients, can pre-tenderize it, which means it will cook faster and at potentially lower temperatures. The reduced cooking time and lower temperature exposure further help prevent AGEs from forming, as AGEs tend to accumulate more rapidly with prolonged and high-temperature cooking.

4. Moisture Retention: Acidic marinades also increase moisture retention in the meat, which helps prevent charring. Since AGEs form in higher concentrations on the browned or charred portions of meat, reducing browning through moisture retention can significantly lower AGE levels.

These combined effects make acidic marinades like lemon juice an effective way to reduce AGE formation by as much as 50% before grilling.

Naturopathic physicians have expertise in clinical nutrition, emphasizing whole-food-based dietary approaches tailored to individual needs.

A naturopathic assessment often includes detailed dietary analysis, lifestyle evaluation, and lab tests to assess inflammation and oxidative stress. Through individualized protocols, naturopathic doctors (NDs) make dietary adjustments, recommend specific supplements and botanicals to address AGE-related damage and enhance health outcomes. Their patient-centered approach aims to mitigate chronic disease risk by integrating nutrition, lifestyle, and therapeutic interventions, providing a nuanced strategy for long-term health management.

To find out more, schedule an appointment with Dr. Clara in Seattle, Bellevue, or via telemedicine. Contact staff@drclara.com or call 425-539-0800 today!