Caution! Consuming a diet high in red meat and refined carbs will spike your blood stream with toxic compounds called advanced glycation end products, AGE’s for short. That was the conclusion of a new study that pitted two calorie-matched diets – one including lots of red meat and processed carbs (HMD) to one including whole grains, nuts, low-fat dairy, chicken and seafood (HWM). 51 study subjects consumed each of the diets for 4 weeks on two separate occasions.
Their blood levels of AGE’s were monitored in both. The results showed that AGE levels were significantly higher during the HMD diet vs. the HWD. These results are notable as AGE’s accumulate in the body where they incite damaging inflammation. They have been linked to a long list of adverse health outcomes including heart attacks, dementia, and cancer.
To reduce your body’s exposure to these noxious agents abide by the following:
- Limit your red meat to two servings or less weekly
- Avoid high, dry heat (frying, grilling, roasting, etc.) when cooking your animal products, especially red meats. Use moister, lower heat methods like stewing, baking, and pressure cooking.
- Don’t consume fried foods when dining out.
- Avoid processed carbs, especially those prepared with high, dry heat – French fries, potato chips, donuts, etc.
- Eat more whole, plant-based foods – fruits, veggies, beans, whole grains, nuts and seeds. They are all low in AGE’s!
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