With cooler weather arriving, warming soups and hearty stews are more enticing than ever. Besides their cozy appeal, water-based cooking methods like simmering, steaming, boiling, and poaching offer health benefits tied to longevity. Unlike grilling or frying, these techniques produce fewer advanced glycation end products (AGEs), chemicals linked to aging.
Advanced glycation end products are naturally formed in our bodies and through high-heat cooking methods. “These substances can alter the structure and function of our cells,” says Samantha Peterson, MS, R.D., a functional medicine dietitian. Excess AGEs can lead to inflammation and diseases like diabetes, heart disease, and neurodegenerative disorders, per Kaytee Hadley, MS, RDN.
To minimize AGE formation, Megan Wroe, MS, RD, suggests using water-based cooking for most meals. Although minor AGE formation occurs with any heat, it is reduced significantly with these methods. “Water-based cooking retains more vitamins and minerals,” she adds, especially when the cooking liquid is also consumed, like in soups.
Peterson advocates balancing methods by incorporating leafy, plant-based ingredients which form fewer AGEs. Even if roasted or broiled, moderation is key. Furthermore, Kaytee Hadley highlights incorporating antioxidant-rich foods like fruits and spices such as rosemary and turmeric to combat AGEs’ effects.
Autumn’s Health Advantage: The Cooking Method for a Longer Life
