How you cook your dinner might matter just as much as what's on your plate when it comes to staying healthy and living longer, scientists have warned.
Golden crusts on roast chicken, the smoky char on steak, and even the crispy edges on your chips all come from the same chemical process that creates potentially harmful substances.
When proteins and natural sugars meet high, dry heat, they undergo what's called the Maillard reaction, which creates those rich flavours and tempting aromas we can't resist, but there's a catch.
This same process produces compounds called advanced glycation end products, or AGEs, which build up in our bodies over time.
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These AGEs have been linked to tissue stiffness, inflammation and problems with how our cells function. Research from the German Institute of Human Nutrition Potsdam-Rehbrücke found connections between higher AGE levels and serious health conditions.
The list includes diabetes, heart disease, chronic kidney problems and brain disorders like Alzheimer's. Memory decline has also been associated with AGE accumulation.
Eating more of very browned foods can essentially add to the collective load of oxidative and inflammatory stress overall.
Meats with marbling, chicken with skin on, bacon and cheese toppings are particularly prone to forming AGEs. Adding glazes or barbecue sauces makes things worse because of their sugar content.
Memory decline has also been associated with AGE accumulation
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Belgian researchers recently discovered that boiling and steaming ingredients can slash AGE levels by about 50 per cent compared to high-heat cooking. Their findings appeared in Cell Reports Medicine.
Mount Sinai scientists found similar results when they measured AGE content in foods prepared in different ways.
Their 2004 study showed that grilling, frying and roasting can increase AGEs up to 100 times compared to raw versions.
They also discovered a simple trick: soaking meat in lemon juice or vinegar for an hour before cooking cuts AGE formation roughly in half.
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Water-based methods like poaching and simmering help preserve nutrients while keeping these harmful compounds at bay, with some social media creators already promoting these gentler cooking techniques.
"The realistic promise is to lower the inflammatory burden, not reverse the clock," he noted.
Gentler cooking techniques help keep harmful compounds at bay
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Slow cookers and pressure cookers work brilliantly because they add moisture and prevent excessive browning. The Maillard reaction really kicks in above 300 degrees, so staying below that helps.
When you do fancy a grilled main course, balance it with steamed vegetables or braised greens on the side. Adding herbs like rosemary, thyme, oregano, and garlic can further reduce harmful compounds in cooked meats.
For flavour without the heat damage, try using miso, mushrooms, citrus or vinegar. You can always finish with a quick sear for texture.
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