how to cook your meat properly without becoming intoxicated with AGEs

Harmful compounds in foods can reach higher levels when cooking temperatures are high. Use these cooking methods to prevent more compounds from forming and worsening symptoms of inflammation. Could Eating a Charred Steak Trigger or Worsen Arthritis and Other Inflammation-Related Diseases? It’s possible.

Toxins are created when food is cooked at high temperatures

Cooking food at high dry temperatures creates toxins known as advanced glycation end products (AGEs). For example, a slice of raw beef steak contains about 707 kU (kilo units) of AGEs. Cooked, this number is more than eight times higher, or 6,071. EFAs are absorbed into the body during digestion and can trigger inflammation and accelerate aging. High temperature toxins can trigger inflammatory symptoms. Eat too many EFAs and you invite a number of health issues that could be linked to inflammation, including diabetes and irritable bowel syndrome.

Foods such as meat are prone to developing toxins

AGEs are found naturally in foods of animal origin, especially red meat. Frying, grilling, roasting, searing meat and other animal products will cause even more AGEs to form. Some processed foods like cakes and cereals as well as beverages like sodas, sports drinks, and fruit juices also contain high levels of AGEs. Japanese researchers reported their findings in a study published in March 2015 in the journal PLoS One. Processed foods are often heated to high temperatures to extend their shelf life.

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Eat significantly fewer foods high in toxic AGEs

Your body can safely handle about 5,000-8,000 kU a day, but the average person eats over 15,000 kU a day, and some eat up to 40,000 if they eat a diet high in processed foods and fried. Your body can absorb about 10% of the AGEs from the foods you eat. Reducing the amount of fried foods and fatty meats can help you feel better about your body and lower levels of inflammation.

Safer cooking methods that don’t create toxins

You don’t have to give up your favorite foods because of AGEs. Just eat a lot less of them and cook them in a way that doesn’t promote the formation of AGEs.

Do not cook directly over charcoal

If you still want to grill meat, sear it and then move it to a place where it is not in direct contact with the heat. Let it cook away from radiant heat with the barbecue lid down. If you’re cooking a steak on the grill, cook until it’s cooked through, but don’t overdo it.

Let it soak before

Humidity can help reduce the number of AGEs that form. So marinate your meat before cooking it, especially in an acidic food, such as lemon juice, vinegar or tomato juice.

Cook in water

Boil water then lower the temperature to simmer. Gently dip your chicken or fish into the liquid to cover it. Depending on the size of your fish, this can be done in just five minutes. Plus, if you use a low-sodium vegetable or chicken broth or wine and herb blend as your liquid, you’ll add wonderful flavors to your fish at the same time.

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Steam cooking

Steaming is another good way to cook meats, fish and chicken without creating additional AGEs. Just like braising and stewing. You can steam some foods by wrapping them in foil pouches and placing them in the oven or on the grill.

Balance your diet

If you plan to eat a steak off the grill for dinner, prepare your breakfast and lunch using AGE-free foods: such as rolled oats, poached eggs or vegetables.


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