Don?t Add AGEs?to Your Food!

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Written By Judy Doherty, MPS, PCII

Just in case you needed one more reason to adopt a more healthful diet based on fruits, vegetables, legumes and whole grains, you have it. AGEs (short for advanced glycation end products) are derived mostly from animal products and fatty foods subjected to high temperatures. These potentially harmful chemicals may increase the risk and/or speed the progression of a wide variety of diseases including cancer, diabetes and heart disease.Take a look at the chart on this page. Note how many animal foods are higher in AGEs and especially the ones that were prepared with high-temperature cooking methods like grilling, broiling and frying.    AGEs kU/100 caloriesProtein:Broiled beef    2609Boiled beef    57Broiled tuna    2833Roasted tuna    333Chicken breast raw    636Chicken breast boiled    688Chicken breast microwaved    938Chicken breast pan fried    2773Chicken breast broiled    3625Chicken breast roasted    3750Bacon microwave    1579Broiled hot dog    7467Roasted trout    1313Broiled salmon    700Fats:Butter    3732Cream cheese    3086Margarine    2434Olive oil    1364Mayonnaise    1343Peanut butter     1252Roasted almonds    1119Carbohydrates:French fries, fast food    486Beans    143Pasta    143Apple    26Carrots    25Sweet potato    9Rice    8Bread    7Oatmeal    2Banana    1Corn    1Boiled potato    15 Easy Ways to Avoid AGEs:1) Eat more fruits and vegetables2) Eat more whole grains3) Cut back on fatty foods and fatty meats, especially ones prepared with high temperatures from cooking methods like broiling, grilling and deep-frying.4) Use a moist-heat cooking method like steaming, baking/braising with liquid or poaching.5) Cook with less fat.These are all tips you would use to follow a more healthful diet, too!Who should beware of AGEs?Everyone who wants to be more healthy and avoid heart disease, diabetes, diabetes-related complications and certain cancers.If you have any of these diseases already, it is mportant to cut down the amount of potentially harmful chemicals from cooking meat and animal fats with very high temperatures.In most cases these are the same foods you already need to limit to lower body weight and improve cardiovascular disease risk factors.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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