Have you been cooking food the right way? This anti-ageing method can cut harmful compounds by 50%, says study

If you think minding what you eat is enough, then a growing body of research is adding one more thought to your plate: the way you cook your food.

The high-heat methods used in cooking some of your favourite foods like steak, chicken, French fries and more trigger complex chemical reactions in food. When natural sugars react with proteins at high heat, they create the Maillard reaction, the process responsible for rich flavours, aromas and deep caramel colours. This same reaction also produces potentially harmful compounds, including advanced glycation end products (AGEs). They lead to tissue stiffness, inflammation and cellular dysfunction. Over time, AGEs can accumulate in the body and have been linked to aging, heart disease and memory decline.
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According to observational research from the German Institute of Human Nutrition Potsdam-Rehbruecke, higher AGE levels have also been associated with diabetes, cardiovascular disease, chronic kidney disease and neurodegenerative disorders.

Furthermore, a 2004 Mount Sinai study that measured AGE content under laboratory conditions, high-temperature cooking methods such as grilling, broiling, roasting, frying and searing can increase AGE content in food up to 100-fold compared to uncooked versions.

What’s the solution?


Well, old is gold it seems. As per a recent report by HuffPost, water-based cooking methods such as steaming, boiling, poaching and simmering can help preserve nutrients and limit AGE formation.

According to the social media gurus, these methods even provide better hydration, improved cholesterol and anti-aging benefits, as well.

A recent Belgian study published in Cell Reports Medicine found that boiling and steaming the same ingredients under controlled conditions reduced AGE levels by about 50%.

Adding antioxidant-rich herbs and spices such as rosemary, thyme, oregano and garlic can further reduce harmful high-heat byproducts in cooked meats and baked foods, according to multiple studies.