A groundbreaking study in India indicates that a low-AGE (Advanced Glycation End-products) diet could substantially lower the risk of diabetes, a critical finding as the country grapples with being the diabetes capital of the world.
Key Points:
1. A diet high in AGEs can increase diabetes risk.
2. AGEs are harmful compounds formed when foods are cooked at high temperatures.
3. These compounds contribute to inflammation, a key factor in diabetes development.
A first-of-its-kind study in India has revealed that a low-AGE (Advanced Glycation End-products) diet may help reduce the risk of diabetes.
India, often referred to as the diabetes capital of the world, has over 101 million people affected by this lifestyle disorder.
The study, a collaboration between the Indian Council of Medical Research and the Madras Diabetes Research Foundation in Chennai, involved 38 overweight and obese adults aged 25 to 45, all with a Body Mass Index (BMI) of 23 or higher.
The researchers examined the impact of two diets—one high in AGEs and one low—over a 12-week period.
AGEs, harmful compounds formed when foods are cooked at high temperatures, are particularly prevalent in processed and fried foods.
These compounds are linked to inflammation, insulin resistance, and various health issues, raising the risk of conditions like diabetes and heart disease.
Participants in the study adhered to both a low-AGE and a high-AGE diet for 12 weeks each. Utilizing a crossover design, each participant experienced both diets, enabling researchers to compare the effects within the same group.
The findings, published in the International Journal of Food Sciences and Nutrition, were encouraging. The low-AGE diet notably enhanced participants’ insulin sensitivity, as assessed by a test known as the oral disposition index (DIo).
Insulin sensitivity measures how effectively the body utilizes insulin to lower blood sugar, and reduced insulin sensitivity is a significant contributor to the onset of type 2 diabetes.
Participants following the low-AGE diet also exhibited lower blood sugar levels 30 minutes after meals and showed decreased levels of AGEs and inflammatory markers in their blood.
In contrast, the high-AGE diet did not provide these health benefits and was associated with increased levels of AGEs and inflammation, which can elevate the risk of heart disease and diabetes.
The researchers identified several foods that pose significant risks due to their high AGE content:
* Fried foods: chips, fried chicken, samosas, and pakoras
* Baked goods: cookies, cakes, and crackers
* Processed foods: ready-made meals, margarine, and mayonnaise
* Animal-based foods cooked at high temperatures: grilled or roasted meats, including bacon, beef, and poultry
* Roasted nuts: dry nuts, roasted walnuts, and sunflower seeds
These items are prevalent in the Indian diet and are often prepared using cooking methods that elevate their AGE levels, such as frying, roasting, grilling, and baking.
This marks the first study of its kind in India, indicating that a low-AGE diet could be an effective strategy for lowering diabetes risk.
Experts suggest that embracing a diet low in processed and fried foods while focusing on fresh, whole foods may enhance insulin sensitivity and promote overall health in overweight and obese individuals.
