A first-of-its-kind study conducted in India has found that a low AGE (advanced glycation end product) diet may help reduce the risk of diabetes.
India is also known as the diabetes capital of the world, with over 101 million people suffering from this lifestyle-related disease.
The study, conducted in collaboration with apex medical board Indian Council of Medical Research and Madras Diabetes Research Foundation, Chennai, included overweight and obese adults aged 25 to 45 with a body mass index (BMI) of 23. Focused on 38 people. That's all.
Researchers compared the effects of two diets, one high in AGEs and one low in AGEs, over 12 weeks.
AGEs are harmful compounds that form when certain foods are cooked at high temperatures, especially processed and fried foods.
These compounds are known to cause inflammation, insulin resistance, and other health problems, increasing the risk of diseases such as diabetes and heart disease.
Participants in this study followed both low-AGE and high-AGE diets for 12 weeks each. A crossover method was used in this study. This meant each participant tried both diets, allowing researchers to compare effects within the same group.
of findingsA paper published in the International Journal of Food Sciences and Nutrition was promising. The low-AGE diet significantly improved the participants' insulin sensitivity, as measured by a test called the Index of Oral Properties (DIo).
Insulin sensitivity refers to how well your body uses insulin (a hormone) to lower blood sugar levels, and decreased insulin sensitivity is a key factor in developing type 2 diabetes.
Participants on the low-AGE diet also had lower blood sugar levels 30 minutes after eating, and lower levels of AGE and inflammatory markers in their blood.
In contrast, diets high in AGEs do not provide these health benefits and are associated with increased levels of AGEs and inflammation, which can increase the risk of heart disease and diabetes.
Researchers have found that the following foods pose a significant risk due to their high AGE content:
- Fried foods: chips, fried chicken, samosas, pakoras
- Baked goods: cookies, cakes, crackers
- Processed foods: prepared foods, margarine, mayonnaise
- Animal products cooked at high temperatures: Grilled or roasted meats such as bacon, beef, and chicken.
- Roasted nuts: dried nuts, roasted walnuts, sunflower seeds
- These foods are common in the Indian diet and are routinely prepared using cooking methods that increase AGE levels, such as frying, roasting, grilling, and baking.
This is the first study of its kind in India and suggests that a low-AGE diet may be an effective way to reduce diabetes risk.
Experts say reducing processed and fried foods and adopting a diet rich in fresh, whole foods may help improve insulin sensitivity and overall health in people who are overweight or obese. That's what I think.