Margarine and ultra-processed foods such as cakes, chips, cookies, crackers, fried foods, mayonnaise, —which are rich in advanced glycation end products (AGEs)—are a leading cause behind India being the world’s diabetic capital.
According to the World Health Organization (WHO), in India, approximately 77 million people above the age of 18 are suffering from Diabetes and nearly 25 million people are prediabetics.
A first-of-it-s kind study conducted in India has found that a low-AGE (Advanced Glycation End products) diet could help lower the risk of diabetes.
The study by the Indian Council of Medical Research (ICMR) and Madras Diabetes Research Foundation (MDRF), revealed that the following foods carry significant risks due to their high AGE content:
- Fried foods: chips, fried chicken, samosas, pakoras
- Baked goods: cookies, cakes, crackers
- Processed foods: ready-made meals, margarine, mayonnaise
- Animal-based foods cooked at high temperatures: grilled or roasted meats like bacon, beef, and poultry
- Roasted nuts: dry nuts, roasted walnuts, sunflower seeds
- These foods are common in the Indian diet and are routinely prepared using cooking methods that increase their AGE levels, such as frying, roasting, grilling, and baking.
In contrast, participants in the study who followed a low-AGE diet, rich in fruits, vegetables, whole grains, and foods prepared by boiling or steaming, saw marked improvements in insulin sensitivity and better blood sugar control after meals.
Experts involved in the study stress the critical importance of rethinking not just what is eaten, but how it is cooked. Cooking methods like frying, roasting, and grilling significantly elevate AGE levels, whereas boiling and steaming keep these harmful compounds in check.
The trial, which involved 38 overweight or obese adults, split them into groups consuming either high- or low-AGE diets for 12 weeks. Results showed that those on the low-AGE diet had improved insulin function and reduced post-meal glucose levels, vital for managing and preventing diabetes. Meanwhile, the high-AGE group exhibited increased inflammation and reduced insulin sensitivity.
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