We know by now that a well-planned plant-based diet that is rich in fiber, vitamins and antioxidants can make a big difference in lowering the risk of cardiovascular diseases and some kinds of cancer, offering a better control (or even cure) of cholesterol, type 2 diabetes, inflammation, obesity, among other risks.
The news keep getting better and better, as a research from the American Physicians Committee for Responsible Medicine, which was published in Obesity Science & Practice sheds light in new benefits that we get from a balanced vegan diet, when compared to a diet based on meat and dairy.
The findings showed that a plant-based diet can reduce AGEs (Advanced Glycation End Products) which are inflammatory and when found in high levels, they are linked to neurodegenerative diseases like Alzheimer’s, type 2 diabetes, cardiovascular diseases, stroke, premature aging and kidney disease.
Let’s note that AGEs are formed in blood when proteins or fats mix with glucose causing inflammation and oxidative stress. We even consume them through our food choices or make them with Methylglyoxal, if we have high blood sugar.
According to research, plant-based nutrition can lower the levels of AGEs about 79%, much higher than the 15% that occurs from a diet with meat and dairy. It’s also important to know that the lowers levels of AGEs when following a plant-based diet, are also related to a loss of about 7 kilos of body weight and an improved insulin sensitivity (how well are cells correspond with the hormone that regulates our blood sugar).
What you may not know is that AGEs are found in higher levels in animal foods like meat and dairy, with red meat, some cheeses, fried eggs, mayo, oils and nut found to stand out. In general, fried and processed foods must be avoided.
How to know if you consume many AGEs
Just think about the food that gets into your plate –and your system. Do you eat roasted meat, full-fat dairy and many processed, animal foods? If the answer is positive, then it’s most likely you have high levels of AGEs in your system. On the other hand, a diet full of plant foods like fruits, vegetables, legumes, whole wheat, low fat can ensure lower levels. To have a reference point, note that about 80gr of roasted chicken are loaded with 5.200 kU/l AGEs, 1 fried egg with more than 1200 kU/l AGEs and one steak with more than 6500 kU/l.
Tips to avoid AGEs
-Focus on plant foods and avoid processed and animal derived, full-fat foods.
-Prefer steaming, boiling or poaching as a cooking method, so as to cook in lower temperatures in less time.
-Avoid meat. But if you do continue to eat it, note that vinegar, tomato juice or lemon juice can lower AGEs’ production up to 50%.
-Say yes to antioxidants, with a diet loaded on fruits and vegetables. In general, vitamin C, curcumin, resveratrol etc. are found to help.
-Exercise. This can help in reducing AGEs from your system.
Resource
https://www.pcrm.org/news/health-nutrition/vegan-diet-reduces-harmful-dietary-compounds-more-diet-meat-and-dairy
