When we talk about the benefits or harms of a food product, one cannot ignore the way it is prepared. After all, even potentially healthy foods can be made harmful by improperly preparing them.
In the process of cooking at high temperatures and low humidity, as during frying, baking and grilling, a chemical reaction occurs between proteins and sugars – the Maillard reaction. The result can be observed in the form of a brown or golden crust of fried and baked products, which are called glycation end products (AGEs).
At present, it has been experimentally confirmed that AGEs from food are sufficiently absorbed and accumulated in the body. High levels of AGE in the diet as well as in tissues and blood can be the cause of a wide range of diseases.
When AGEs enter the body, they bind to receptors on the surface of cells and stimulate systemic inflammation. In 2018, a review was conducted of all scientific evidence on the effects of advanced glycation end products from food in both animals and humans. It has been concluded that dietary intake of AGEs induces low-intensity chronic inflammation and therefore causes and/or exacerbates chronic diseases.
A large 2019 study looked at the relationship between fried foods and overall health. Frequent consumption of fried foods, especially fried chicken and fried fish/seafood, has been found to be associated with a higher risk of death from cardiovascular disease and other causes.
A diet low in AGEs can be an effective strategy to improve cardiovascular health. Food intake of AGEs can be easily reduced by cooking at lower temperatures. For example, you can use such cooking methods as boiling, steaming and stewing. An acidic environment also helps reduce AGE levels, so meat or fish can be marinated in lemon juice or vinegar before cooking.
As a result of frying or baking, other toxic substances are also formed, such as acrylamide, heterocyclic amines, oxidized fats. All of them negatively affect the health of the cardiovascular system and the body as a whole.
In addition to animal products, it is also worth preparing plant foods such as vegetables and cereals properly. With strong heat treatment in these products, the most valuable thing is destroyed – fiber. As a result, their glycemic index rises and nutrients enter the body in an easily digestible form, which contributes to an increase in blood glucose. As a result, we get two negative points, this is a low level of fiber and high sugar.
Vegetables, if possible, should be consumed raw, and cereals should not be boiled to a state of porridge, it should be crumbly.
The correct way of cooking is one of the basic principles of a healthy diet. By avoiding high-temperature heat treatment of food, you can significantly reduce the risks of many diseases and prolong the youth of the body.
