The danger of AGE's or glycotoxins in our food
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An Advanced Glycation End products (AGE) is a protein to which sugar is bound, so that it contains many oxidized substances. It is particularly bad for people with diabetes, cardiovascular disease and cancer. These substances mainly come from processed foods such as supermarket oils, canned goods and all kinds of other prepackaged foods. Foods that contain the least AGE are fresh vegetables, fresh fruits, unprocessed nuts and seeds, whole grains and milk.
Contents:
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What are AGEs or Glycotoxins? Cook briefly and with lemon juice Glycotoxins promote lifestyle diseases What should you eat? Animal nutrients contain more AGEs Slow down your aging process
What are AGEs or Glycotoxins?
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The Dutch Wikipedia site gives a possible translation for advanced glycation end product: advanced saccharification end products. AGEs are also called glycotoxins. Ages are proteins that are damaged and degenerate due to the binding of sugar. Increased blood sugar is one of the causes of this protein degeneration. That's why you should never snack before eating a hot meal! Your grandmother was right anyway, although it had to take until 2010 before scientific research proved her right. In addition, people with an elevated blood sugar level due to diabetes mellitus have an extra risk of ingesting AGEs. That is one of the reasons that diabetes develops degenerative in patients; over the years, patients have to deal with more and more complications such as kidney disease, eye disorders, but also cancer and cardiovascular disease. Glycotoxins have a negative risk of inflammation in general. Inflammation here means: low-grade inflammation or inflammation at the cellular level. Because there is a relatively large amount of glucose in the blood of diabetics, glycotoxins pose an extra risk for them; more proteins are bound to sugars in the diabetes patient's blood.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Boil briefly and with lemon juice
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The formation of AGE's is greatly reduced by the use of short cooking times and cooking at lower temperatures. The addition of lemon juice and vinegar to the cooking water can also greatly reduce the formation of AGEs. In addition, it is good to eat raw products as often as possible.
Glycotoxins promote lifestyle diseases
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In principle, AGEs are always formed during digestion, but these can normally neutralize the body. When an excess of glycotoxins ends up in the body, this can have an adverse effect on people with one or more of the lifestyle diseases diabetes mellitus, cardiovascular disease and cancer. In fact, these glycotoxins are one of the causes of these diseases.
What should you eat then?
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A scientific study from 2010 reports the following: ´…. Reduced intake of dAGEs can be achieved by increasing the consumption of fish, legumes, low-fat milk products, vegetables, fruits, and whole grains and by reducing intake of solid fats, fatty meats, full-fat dairy products, and highly processed foods.´
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Animal nutrients contain more AGEs
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Many animal nutrients contain AGEs, even when uncooked. Until recently, say until the year 2000, it was thought that AGEs were not absorbed by the body, but now they know better. An excessive amount of AGEs is indeed absorbed by the blood and the human body and can cause damage in this way. It turns out that when people with diabetes or kidney disease take in fewer AGEs, the risk of oxidative stress is much smaller. Insulin sensitivity is increased when fewer AGEs are taken. Also all kinds of vascular problems or diseases of the blood vessels are reduced by a reduced intake of AGEs.
Slow down your aging process!
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It has been shown in animals that aging processes are slowed down when the intake of AGEs is reduced. That is why scientists suggest that this could also be the case for humans. It is already clear that chronic diseases such as cardiovascular disease and diabetes are slowed in their degenerative development when less glycotoxins are taken. For diabetes patients, for example, body cells show less insulin resistance if one eats more fresh vegetables and fresh fruit.
How do you increase the intake of glycotoxins?
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Broadly speaking, there are six possibilities that cause extra AGEs or glycotoxins to enter the body.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
How do you reduce the risk of glycotoxins?
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You can take five relatively simple measures to drastically reduce your intake of AGEs and thus reduce the chance of developing lifestyle diseases:
Don't grill but cook
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When boiling in large quantities of water, there is a lower chance of the formation of glycotoxins. Cooking in dry conditions such as barbecuing, grilling and roasting is not healthy. Grilled and roasted meat provides a lot of AGE's. When their consumption is accompanied by trans-fat sauces that are bought in the supermarket, the number of glycotoxins rises to dangerous heights. Cooking the meat in lemon juice or vinegar marinades for an hour significantly reduces the number of glycotoxins. The idea that a high-protein diet could help with diabetes, as some doctors report, is being challenged by the researchers, professors mainly from New York. After all, protein-rich food can in the long run negatively contribute to the development of diabetes because the increased blood sugar level leads to the production of more oxidants because more proteins and sugars bind to each other and thus form glycotoxins. The more proteins a diabetic eats, the more sugar binds to the proteins, causing degeneration of the protein and glycotoxins.