In part 2 of this Exclusive Interview, Jamie Uribarri talks with Diabetes in Control Publisher Steve Freed during the ADA 2017 Scientific Sessions in San Diego, CA about low AGE versus high AGE diets, and why cooking methods are key to avoiding foods with a high AGE.
Jamie Uribarri, MD, is a physician and clinical investigator at The Icahn School of Medicine at Mount Sinai in New York.
Transcript of this video segment:
Freed: You mention high AGE diet and low AGE diet. Obviously it’s healthier to do a low AGE diet, but give us an example of the foods we shouldn’t be eating which you would consider a high AGE diet.
Uribarri: So the beginning of our research, we measure the content of AGEs in a variety of food. Again, the most important concept in this sense is the way the food is cooked. So if I take a dietary history and I know what food you eat and how much, that allows me to calculate nutrients like protein, carbohydrate, caloric intake, fat, and so on and so forth. But if I know the way the food is cooked then I can determine the AGEs. The idea is the following: take for example, three pieces of chicken the same size, leave one raw, another one, boil it, and another one, broil it, and then you homogenize each one of them and measure the content of AGEs. The content of AGEs increases, progressively, from the raw to the boil to the broil. So that gives us the clues of what to eat and what not to eat. So I take a dietary history from you and you like this kind of food, for example, meat in a certain way, and if you are preparing it normally like grilling it, I would advise you to poach it, and so on and so forth. So it is the way in which you cook.
Freed: That’s interesting. So you mentioned raw foods, then you mentioned slightly cooking it, or boiling it, but that tells me that you don’t want to overcook foods; that seems to be causing more AGEs. So you didn’t mention chicken on the grill, is that the worst?
Uribarri: Yes that’s bad and fried chicken too.
Freed: So if you fry it or grill it outside on a charcoal grill, that’s actually going to increase it more?
Freed: So how do you make your steaks?
Uribarri: Well, number one, I like steak, but I don’t eat steak very often. One way, for example, that you can decrease the formation of AGEs when you are cooking is by bringing down the pH of the solution. So marinat[ing] it, for example, with lemon vinegar before preparation actually decreases the formation of AGEs and there are some other tricks of that sort. So what is important is that we are not saying low protein, low carbohydrate, and low fat. And we are not saying raw by any means. We are saying that you can eat whatever you want, but just cook it in a different way. I say eat whatever you want, but pay attention to portion and size, and try to eat low AGE and add as much fruit and vegetables as possible and try to eat fresh and unprocessed foods. That creates a healthy lifestyle.
Freed: So, for example, if I cook asparagus on the grill, is that going to have AGEs?
Uribarri: Yes. But there’s a remarkable difference if you look at our database, for example, between plants that are heated and animal protein that is heated. So if you take steak with a lot of fat on it, you are going to generate a lot of AGEs. If you take a plant and you heat it, you’re going to increase the amount of AGE but not proportionately. It’s not the same kind of influence. Influence is much less, if you cook your veggies you have raised the AGE content much less than if you cook a piece of steak.