Guide to Reducing Harmful AGEs & ALEs

Advanced Glycation End Products (AGEs) and Advanced Lipoxidation End Products (ALEs) are pathogenic glycotoxins and lipotoxins which can cause oxidative damage and inflammation leading to the progression of chronic diseases such as atherosclerosis, diabetes, Alzheimer’s Disease, cancer, heart disease and kidney disease.

Many foods and cooking methods can increase your exposure to AGEs and ALEs. They are formed through a non-enzymatic reaction that occurs between reducing sugars and proteins, fats or nucleic acids.

Your diet and the methods which you prepare your foods can increase your exposure to AGEs and ALEs. Here are some diet and cooking tips which can help you reduce these harmful glycotoxins and lipotoxins, slow the progression of disease and live a longer healthier life.

COOKING METHODS:

Prevents Formation of AGEs & ALEs	Promotes Formation of AGEs & ALEs
Brief Heating Time	Longer Heating Time
Low Cooking Temperatures	High Cooking Temperatures
Methods of Cooking with Moisture	Methods of Cooking with Dry Heat
Acid Marinade (ie Lemon)
Raw/Uncooked	Processed/Denatured
Steaming	Grilling
Stewing	Broiling
Boiling	Roasting
Poaching	Searing

FOOD SOURCES:

Low Formation of AGEs & ALEs	High Formation of AGEs & ALEs
Vegetables (carrots, broccoli, kale, squash)	Beef**
Fruit (berries, apples, pears, grapefruit, lemon)	Cheese** (higher fat and aged cheeses)
Whole Grains (quinoa, brown rice, millet, wild)	High-Fat Spreads** (Butter, Cream Cheese, Mayo)
Beans (adzuki, black, pinto, lentils, mung)	Dry Processed Foods (Crackers, Cookies, Chips)
Milk Products* with moisture (milk, goat yogurt)	Oils
	Nuts
	Poultry, Pork, Fish, Eggs

*Not recommended for people with issues of yeast, excess mucus, digestive issues, allergies and other.
** Foods with the highest formation of AGEs.

Sources:

Uribarri J, et. al. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. J Am Diet Assoc. 2010 June; 110 (6):911-916.e12. doi:10.1016/j.jada.2010.03.018.

Thank you very much for reading my blog and please continue to visit often.

I wish you good health, happiness and love!

Danielle

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