Scientists are studying harmful compounds called AGEs that form when food is cooked at high temperatures, like grilling or frying. These compounds may contribute to a cluster of health problems including diabetes, heart disease, and kidney problems. The research suggests that changing how we cook our food - using gentler methods like steaming or boiling - might help protect our health. While more studies are needed, the evidence is strong enough that experts think it’s smart to limit these compounds in our diet by adjusting our cooking methods.

The Quick Take

  • What they studied: How harmful compounds formed during high-heat cooking might contribute to diabetes, heart disease, and kidney problems
  • Who participated: This was a review of multiple small studies involving both healthy people and those with metabolic health issues
  • Key finding: People who ate fewer of these cooking-related compounds showed lower inflammation and better blood sugar control
  • What it means for you: Simple changes in cooking methods - like steaming instead of grilling - may help protect your long-term health

The Research Details

This was a comprehensive review that looked at multiple smaller studies rather than one large experiment. The researchers examined evidence from various clinical trials that tested what happens when people reduce their intake of AGEs - harmful compounds that form when food is cooked at high temperatures. These studies followed people for different lengths of time and measured various health markers in their blood.

Review studies like this are valuable because they combine evidence from multiple sources to see the bigger picture. Instead of relying on just one study, researchers can identify patterns across many different experiments to make stronger conclusions.

The researchers acknowledge that most of the individual studies were small and short-term. They note that larger, longer studies are needed to prove definitively that reducing dietary AGEs improves health outcomes. However, the consistency of results across multiple studies strengthens the evidence.

What the Results Show

The review found that people who reduced their intake of AGEs showed measurable improvements in several health markers. Blood tests revealed lower levels of inflammation markers and reduced signs of oxidative stress - both of which are linked to chronic diseases. Most importantly, participants showed improvements in insulin sensitivity, meaning their bodies became better at managing blood sugar levels. These benefits were seen in both healthy people and those already dealing with metabolic health issues.

The research also revealed that ultra-processed foods tend to be particularly high in AGEs due to their manufacturing processes. The connection between AGE consumption and the rising rates of what scientists call CKM syndrome - the combination of heart, kidney, and metabolic problems - appears to be getting stronger as more people eat processed foods.

This review builds on previous research showing that high blood sugar increases AGE formation in the body. However, it adds the important insight that we may also be getting significant amounts of these harmful compounds directly from our food, potentially starting health problems even before diabetes develops.

The biggest limitation is that most studies were small and short-term. The researchers admit that proving AGEs directly cause health problems would require large, long-term studies that follow people for years - which are expensive and difficult to conduct. Also, it’s challenging to separate the effects of AGEs from other factors in people’s diets and lifestyles.

The Bottom Line

Based on current evidence, experts suggest limiting dietary AGEs by changing cooking methods. Use gentler techniques like steaming, boiling, or slow cooking instead of grilling, frying, or roasting at high temperatures. Reduce consumption of ultra-processed foods, which tend to be high in AGEs. These changes align well with other healthy eating recommendations.

Everyone can benefit from these cooking changes, but they may be especially important for people with diabetes, heart disease, kidney problems, or those at risk for these conditions. However, people with specific medical conditions should consult their healthcare provider before making significant dietary changes.

The studies showed improvements in blood markers within weeks to months of reducing AGE intake. However, the long-term benefits for preventing chronic diseases would likely take years to become apparent.

Want to Apply This Research?

  • Track your weekly use of different cooking methods - count how often you use high-heat methods (grilling, frying) versus gentler methods (steaming, boiling)
  • Set a goal to replace one high-heat cooking method per week with a gentler alternative, and log your cooking methods in the app
  • Monitor long-term trends in inflammatory markers and blood sugar control while tracking your cooking method preferences and processed food intake

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before making significant changes to your diet or cooking habits, especially if you have existing health conditions.