That’s because the chemical compounds—called advanced glycation end products (AGEs)—that form from high heat, low moisture-cooking methods that make food crispy come with a heightened risk of cardiovascular disease, according to new research from the University of Illinois at Urbana-Champaign. To understand what’s going on, here’s a little basic food science: When sugars and proteins are cooked at high temperatures in dry heat, the two interact to form a crisp, brown crust. Known as caramelization or the Maillard reaction, it’s how foods like grilled chicken or crusty bread get that tasty outer layer of flavor and texture. But when those same sugars and proteins interact—whether in the oven or in your bloodstream—AGEs are born, too. That’s potentially dangerous for all of us, and especially diabetics, whose exposure to AGEs has an even higher risk of contributing to heart disease. “Since diabetics have higher blood glucose levels, their bodies naturally produce more AGEs,” says study author Claudia Luévano Contreras, a PhD candidate in nutritional science. That’s a problem, since people with diabetes in general are already more likely to develop vascular damage than people without diabetes, she says. More from Prevention: Can French Fries Cause Cancer? That doesn’t mean you must swear off all of your favorite crispy foods altogether. “AGEs in foods depend on nutrient composition and cooking method,” Contreras says. While any fare with protein and sugar has the potential to contain the compounds, high-protein foods—think meat, here—pose the biggest threat. Here are five flavorful—and safe—ways to cook sans the crisp: Braising. This slow-cooking method guarantees incredible flavor at lower heat. We have plenty of delicious braising recipes in ourRecipe Finder. Do a search and download the ones you want! Stewing. Your grandmother was onto something. Cooking several things in one large pot for long periods of time at low heat means lots of moisture, which reduces AGEs, and insane amounts of flavor. Cooking at a lower temperature. The can’t-miss cooking technique that always works: Lower temps. Sure, it takes longer, but it preserves valuable nutrients, especially in vegetables. Slow cooking. Lucky for you it’s slow-cooker season! Check out Low-Cost Slow-Cooker Recipes and Slow-Cooker Comfort Foods for ideas. Go raw or almost raw. Obviously this won’t work with meat, but many vegetables are healthier when they’re eaten this way—flash steamed or raw. Drizzle them with a tasty, tangy vinaigrette and see your vegetables transforms into a scrumptious side.
