Eat less meat and dairy to reduce your intake of AGEs

There are certain foods that you should eliminate from your diet to reduce swelling and lose weight. We tell you everything about two of them.

Eat less meat and dairy to reduce your intake of AGEs

Latest update: May 21, 2023

There are a number of foods and two in particular that you should limit in your diet to reduce swelling and lose weight. The reason behind the decision to leave them standing lies in the presence of advanced glycation end productsmore commonly known as AGEs or advanced glycation products.

AGEs are formed in the blood after consumption of certain foods, but they can also be present in products that are prepared for consumption in a certain way. These inflammatory compounds are found in common foods in the Western diet, which is rife with ultra-processed foods and carbohydrates.

These substances are not only associated with inflammation and weight gain, but also with cardiovascular disease and food allergies.

In this article, we’re going to reveal what these two foods are that you need to cut back on and other scientific details that have been discovered when studying these substances.

Lower inflammation and lose weight by cutting back on these two foods

By reducing the consumption of fatty meats and dairy, you will notice that the inflammation in your body decreases. As a side effect, you’ll probably also get rid of ittraps.

This is confirmed by a study published in Obesity, Science & Practice, which states that following a diet in which the foods consumed are mainly of plant origin reduces AGEs by 79%. On the other hand, the research highlights that regular meals of fresh meat and dairy also reduce the presence of these compounds, but only by 15%.

“Simply switching from fatty meats and dairy to a lean plant-based diet yielded a significant decrease in advanced glycation products.”

-Kahleova et al. (2022) –

The authors also explain that this happens because AGEs occur in a higher concentration in animal foods. Choosing plant-based food would contribute to better health.

This is mainly because AGEs influence markers of metabolic health. Therefore, reducing the two foods mentioned, in addition to other thermally aggressive preparations, improves insulin sensitivity (a protective factor against diabetes).

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But why do AGEs inflame the body?

Very fatty meat could stimulate the formation of AGEs as a product of the metabolism.

As the scientists involved in this finding describe in detail, AGEs ignite the inner milieu. They also contribute to weight gain when proteins or fats combine with glucose in the bloodstream. At that point, they cause not only inflammation, but also oxidative stress.

The latter factor is a trigger for the development of chronic diseases, such as type 2 diabetes and peripheral vascular disease. The article emphasizes that the consumption of the two foods mentioned above in someone with metabolic syndrome is even more dangerousbecause the production of AGEs becomes more active.

This important conclusion was made possible by the analysis of 244 participants who were divided into two groups. The first group consumed a plant-based, low-fat diet, while the second group had no change in their diet.

The trial lasted 16 weeks, during which the patients were analyzed. They underwent checks on their body composition, fat and muscle ratios, and blood tests to determine the degree of insulin resistance.

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White meat is one of the two foods that should be reduced

Healthy diet
While white meat is preferred over red meat for most diets, it can also form AGEs.

To the surprise of many, white animal protein is one of the foods whose intake should be reduced. This includes meat and dairy. Historically, this has been known as one of the healthiest.

However, this study found that the reduction of white meat is very important used to be. This is because it accounted for 59% of the AGEs from meat. In comparison, other sources of animal protein, such as processed meat, contributed only 27%.

Other negative effects of AGEs on health

Other research that focused on the adverse health effects of AGEs indicates that an increase in these components in people with diabetes and chronic kidney disease has greater health implications.

It is also on the other side relationship between AGEs and various disorders. Think business such as memory disorderspolycystic ovary syndrome, wound healing, periodontitis, erectile dysfunction, obstructive sleep apnea, Alzheimer’s and schizophrenia.

The role of advanced glycation products in cancer is not minor. According to a 2020 study, these compounds interact with receptors in the human body called RAGE that are capable of activating other substances related to the malignant transformation of cells.

So more and more research is trying to reveal why the cases of diabetes and cancer are increasing in the world. The link between the two diseases may lie in diet. AGEs could be partly responsible for both syndromes.

Overall, patients who cut back on these two foods — meat and high-fat dairy — managed to lose just over a pound, according to this study.

In general, dietary and lifestyle modification to reduce advanced glycation products is critical. In addition to attention to weight loss is the recommendation to avoid these types of diseases altogether. Perhaps also interesting for you

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