Advanced Glycation End Products, or AGE, contribute to oxidative stress in the body, meaning they can cause inflammation, damage cells, and accelerate aging. Furthermore, they can increase the risk of developing chronic diseases such as diabetes, heart and vascular diseases, and cancer. Therefore, it is crucial that people are aware of the dangers of these substances and adopt healthier methods of food preparation.

What are AGE and why are they harmful?

AGE (Advanced Glycation End Products) are harmful compounds formed when proteins or fats combine with sugar at high temperatures. This process is called glycation. High levels of AGE in the body are linked to faster skin aging, weaker immunity, and a higher risk of degenerative diseases. Research shows that a diet rich in AGE contributes to the development of type 2 diabetes and cardiovascular diseases.

How to reduce AGE intake?

Healthy eating involves controlling the cooking temperature. Frying at high temperatures, baking, and roasting food create large amounts of AGE.

Tips to reduce AGE:

• Avoid overheating oil when frying.
  
• Don’t fry or bake food for too long – darker and crispier parts contain more AGE.
  
• Prefer steaming, as this method produces significantly fewer harmful substances.
  
• Instead of grilling meat or frying it in a pan, cook it in water or steam.
  
• Use spices like cinnamon, garlic, and turmeric, which inhibit the formation of AGE.

Why is steaming better?

Steaming is one of the best cooking methods because it preserves vitamins, minerals, and other nutrients that would otherwise be destroyed at high temperatures.

Benefits of steaming:

• Nutrient retention – steam preserves up to 90% of vitamins and minerals compared to cooking in water, where nutrients leach out.
  
  
• No harmful substances – steaming does not produce carcinogenic substances such as acrylamide and heterocyclic amines, which form during frying and grilling.
  
  
• Less fat – no need to add oil or butter, which means less saturated fat and fewer calories.
  
  
• Better digestibility – steamed food is easier to digest as it does not contain heavy fried substances.

How to start steaming food?

Steaming food is easy, as you only need basic equipment such as a steam pot, a strainer over a pot of boiling water, or an electric steamer.

Best foods for steaming:

• Vegetables: broccoli, cauliflower, carrots, spinach
  
  
• Fish: salmon, trout, hake
  
  
• Poultry: chicken, turkey
  
  
• Grains: brown rice, quinoa

Tofu and other plant-based foods

According to a 2021 study (American Journal of Clinical Nutrition), regularly eating steamed food reduces the risk of heart disease by 23% compared to a diet rich in fried dishes.

What about the microwave?

Although cooking in a microwave is quick and convenient, it can lead to nutrient loss depending on the type of food and heating method. The best method is to use a lid and a small amount of water to retain nutrients. However, avoid frying in the microwave, as this can cause the oil to overheat and release harmful substances.

If you want to take care of your health, reduce the intake of harmful substances, and preserve as many nutrients as possible, steaming is an excellent choice. This method requires little effort, while reducing disease risk, preserving flavor, and ensuring better digestion. If you love frying, try baking food in the oven or using less oil...