In the study, researchers found that a higher content of advanced glycation end products (AGEs)—pro-inflammatory compounds often produced by cooking meats at high temperatures like grilling, roasting, and frying—in national diets around the world was associated with higher rates of Alzheimer’s disease in those countries. MORE: The Weird Way Your Personality Can Up Your Alzheimer’s Risk How these compounds might mess with memory: “AGEs kill cells and activate a receptor that can transport beta-amyloid toxins across the blood-brain barrier where they lead to neuron death,” says study author William B. Grant, PhD. Previous studies have also linked AGEs to an increased risk of insulin resistance and type 2 diabetes. Scary stuff, but this doesn’t mean a nice grilled steak once in a while is totally off limits. According to the AGE Foundation, a nonprofit dedicated to increasing consumer awareness about AGEs and their health risks, you can reduce AGE formation on meats by first marinating them in acidic or citrus-based marinades (think: vinegar or lemon juice + olive oil + herbs and spices). Grilling over medium heat for an extra minute or two instead of using high heat can also help. Other ways to slash your intake of AGEs or counter their negative effects:
Use a high-moisture cooking method for meats, such as slow cooking or poaching.Increase your intake of colorful fruits and vegetables like blueberries and cranberries, which contain phytonutrients that have been shown to lower AGE levels.Exercise regularly, which seems to help prevent AGEs from accumulating in the body.
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