How to cook food to reduce the risk of diabetes

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Elia Tabuenca García
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Not only what you eat but also how you cook can be of fundamental importance to reduce the risk of developing type 2 diabetes. According to new research, it would be good to minimize cooking in the oven, grilled as well as fried foods, preferring instead steaming or stewed or boiled foods.

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Not only what you eat but also how you cook can be of paramount importance to reduce the risk to develop type 2 diabetes. According to new research, it would be good to reduce to a minimum the cooking in the oven, grilled as well as obviously fried, favoring instead the steaming or stewed or boiled foods.

Not everyone knows that some types of cooking (especially those that use high temperatures) cause foods to produce substances known as AGE (Advanced Glycation End-products, advanced glycation end products). Very high levels of AGE have been linked, by this but also by other scientific research, to resistance to insulina, to the growth of inflammation of the body and to cellular stress. All situations that expose diabetes more to risk 2.

High temperatures and long cooking times allow foods to form and accumulate greater quantities of these harmful substances. Not recommended therefore the cooking on the grill, in the oven or on the plate (to be used sporadically) while they are recommended in addition to steaming, stewing or boiling.


Led by Dr. Jaime Uribarri of the School of Medicine at Mount Sinai (New York), the research team wanted to understand whether a diet low in advanced glycation end products could offer protection for people who are at risk for type 2 diabetes. commented on the results:

"When you look at people with chronic diseases such as type 2 diabetes or dementia who are on a diet high in or low in AGE, you see that the latter show signs of reduced inflammation."

To make this clear, the Uribarri team sampled some volunteers and divided them into two groups: 49 people followed a diet with a high AGE presence (they then cooked grilled, baked and fried foods) while 51 people were part of a group recommended a low-AGE diet (the cooking allowed in this case was that of steam, boiling or stewing). All participants were 50 or older and had at least one of the following health problems: excessive abdominal fat, high blood pressure, low levels of good cholesterol, high triglyceride levels, and high fasting blood glucose levels.

The foods consumed remained the usual ones and also the daily caloric intake, what changed was only the way of cooking. After a year Uribarri and his colleagues were able to take stock of what had happened. It was thus seen that the people who participated in the group with low levels of AGE they had seen improved own insulin resistance as well as i parameters related to inflammation and cellular stress.

The way of cooking is therefore a fundamental thing to take into consideration in the prevention of type 2 diabetes but it is not the only one. As clinical nutritionist Samantha Heller of New York University Langone Medical Center remembers, many types of foods themselves contain high levels of AGE. It is therefore important to focus on the quality of the food we eat, we remind you that foods of plant origin are most often low in these substances.

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