But when it comes to meat, these high-temperature, dry-heat cooking methods may not reign supreme for health. Research increasingly suggests that moist-heat methods, such as braising or poaching, in addition to shorter cooking times and lower temperatures, can reduce potentially harmful compounds that may contribute to chronic disease.

Advanced glycation end products, or AGEs, are a group of compounds present in the body as a byproduct of normal metabolism. However, evidence is mounting in favor of the theory that excess AGEs promote oxidation and inflammation — leading to or worsening chronic health problems such as heart disease, Type 2 diabetes, kidney disease and Alzheimer’s disease. AGEs may even contribute to the aging process.

Typical AGE formation within the body occurs very slowly and accumulates over time; thus, older people tend to have higher levels than younger individuals. People with diabetes also may have more AGEs in the body due to higher blood sugar levels and because excretion of AGEs through urine is reduced, the latter of which is true among people with kidney disease as well.

While the backyard barbecue is hardly the sole contributor of added AGEs (tobacco smoking is another source), excess AGE levels typically result from the diet. Higher-protein foods from animal sources are among the richest in AGEs, with beef and cheese topping the list, followed by poultry, pork, fish and eggs. Butter, cream cheese, margarine and mayonnaise serve up higher amounts than oils and nuts. Aged cheeses and cheeses higher in fat contain more AGEs than reduced-fat and non-aged cheeses.

Although carbohydrate-rich foods generally contain fewer AGEs than high-protein or high-fat foods, those processed with dry heat (such as crackers, chips and cookies) may contain more due to the addition of fat. Meanwhile, boiled and steamed grains, legumes, breads, vegetables, fruits and milk are among the foods lowest in AGEs.

In addition to occurring naturally, AGEs are produced in large amounts under certain cooking conditions, especially when animal-derived foods are cooked with high heat. The compounds are formed when sugars combine with proteins, fats or nucleic acids — also known as the colorful and tasty Maillard reaction that is seen in the darkened edges of grilled chicken and seared steaks, or on the crispy surfaces of toasted bread or marshmallows.

Until recently, scientists had little concern regarding AGEs in food because it was believed the body absorbed very few of the compounds. Newer research, however, shows people absorb about 10 percent of AGEs consumed — which could be significant, depending on one’s food choices and preferred cooking methods.

Animal research suggests avoiding dietary AGEs helps delay chronic illnesses and aging. Research involving healthy human volunteers shows mixed results, with some (but not all) studies finding AGE intake linked to insulin resistance, weight gain, inflammation and other health measures. Many studies show that, when AGE consumption is high, inflammatory markers such as C-reactive protein, or CRP, fibrinogen and tumor necrosis factor alpha (a.k.a. TNFalpha) increase in the blood. Likewise, when AGE intake is low, these inflammatory markers drop.

Diabetes

The correlation between diets high in AGEs and inflammatory markers are of particular interest to diabetes researchers exploring the effect of constant, low-grade inflammatory states that are common among people with diabetes and the potential role of AGEs in diabetes complications.

Some research suggests the amount of AGEs present in the retinas of people with diabetes predicts the severity of diabetic eye disease. Additionally, people with diabetes tend to have higher amounts of AGEs in their peripheral nerves, suggesting that AGEs may play a role in the common nerve disorder associated with diabetes.

Still, other studies suggest AGE restriction among people with Type 2 diabetes may improve insulin resistance. For example, in one intervention that modified only cooking methods (not food choices), participants halved their AGE intakes. After four months, this resulted in reduced oxidative stress, insulin resistance and markers of inflammation — and plasma insulin levels fell by 30 percent.

Heart Disease with Diabetes

AGEs also may affect the heart and blood vessels. According to some studies, among people with diabetes, those who consumed the most AGEs had the greatest risk for cardiovascular disease. AGEs may cause damage by linking with some of the proteins in blood vessels, making the blood vessels less elastic and more prone to disease. Additionally, AGEs may modify low-density lipoprotein cholesterol in such a way that it is easily oxidized and deposited within blood vessel walls, triggering the formation of fatty streaks and eventually leading to atherosclerosis or plaque formation.

Kidney Disease

In older adults, higher levels of AGEs in the bloodstream typically are associated with poorer kidney function. One study showed older women with late-stage kidney disease, diabetes or both had higher levels of circulating AGEs than healthy women. A separate study found kidney function improved in overweight and obese people on a low-AGE diet.

Cancer

The evidence suggesting a role of AGEs in the development of cancer is less robust, says Karen Collins, MS, RDN, CDN, FAND, nutrition advisor to the American Institute for Cancer Research. However, AGEs may influence cancer risk, Collins says, by increasing chronic low-grade inflammation. They also may increase oxidative stress, resulting in damage to genes that start the cancer process and affect systems responsible for controlling cell growth and destroying abnormal cells. “Limited studies show signs of higher AGEs in tumors of the colon, stomach, pancreas, prostate, breast and ovary, though this research is in very early stages,” Collins says.

Related Article

7 Tips for Reducing AGEs in Your Food

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Prepare Some Foods in Advance

Many of my patients prepare several full meals over the weekends to eat on busy weeknights. Others – including me – prepare just a few recipes or ingredients ahead for use later in the week.

Hard-boiled Eggs
Perfect for a snack, a grab-and-go breakfast or a quick protein source for lunch.

Gazpacho
This all-vegetable, tomato-based cold soup is a summertime favorite. I toss garden-fresh veggies, seasonings and 100-percent vegetable juice into my blender. Within minutes, I have several cups of low-calorie, nutrient-dense deliciousness that lasts for days. We eat it for snacks, lunch or dinner.

Roasted Vegetables
Cut, toss with oil, season and spread onto a pan. Cut similar vegetables in uniform sizes with quicker-cooking vegetables in larger pieces to ensure even cooking. Be sure not to crowd the pan, or you'll end up steaming instead of roasting your veggies. Roast at 400 to 450°F. Stir or toss half way through cooking. Heat and eat whenever you need an extra vegetable, or toss into salads, sandwiches and omelets. Need a little inspiration? Try roasting cauliflower with thyme and garlic; butternut squash with sage; green beans with fresh tarragon; or asparagus with a sprinkle of lemon zest (added after cooking).

Chopped Veggies
Do you have a few free minutes at a random part of the week? Use that time to wash and chop veggies and keep them in separate containers. Use this already prepped produce for snacks, salads, casseroles, pasta sauce, soups … whatever!

Plan for Leftovers

I'm frequently home late on Thursday evenings. I still manage to get a home-cooked meal on the table because I plan my leftovers carefully. For example, I'll prepare a stew on Monday with enough to eat again on Thursday. On Tuesday, I'll prepare an extra batch of roasted vegetables. On Wednesday, I'll make a double batch of quinoa. So you know what we're eating on Thursday? Leftover stew served over leftover quinoa with roasted veggies. With the time I've saved, I even can toss together a fresh fruit salad.

Be Clever with Appliances

I have many beloved time-saving tools and appliances, from herb scissors to nonstick baking mats to an immersion blender. But a rice cooker and a digital scale are my favorites.

I use my rice cooker for much more than rice. It cooks wheat berries, quinoa, steel cut oats, barley and more. What I really love is that I can turn it on and walk away to do other chores. When the grain is fully cooked, the rice cooker turns itself off and keeps the contents warm.

A digital food scale saves me from having to wash multiple measuring cups. Instead of using several cups to serve up a proper portion, I simply put my bowl or plate onto the scale and scoop my cottage cheese, berries, yogurt, cereal or whatever until the scale signals the amount I want in grams or ounces. Then, I "zero" the scale and add the second food. Then I "zero" it again and add the third food (and so forth). Now, I have nothing to wash except my dish and utensils.

There are so many ways to save time and effort in the kitchen. It really comes down to being creative and planning ahead. If you have a favorite trick, I'd love to hear it!

The post My 3-Step Plan to Cook Faster and Smarter appeared first on HealthStylz.

Wow! As both a registered dietitian nutritionist and a certified diabetes educator, I see many overwhelmed and confused patients with diabetes, and I'm happy to take the role of diabetes myth-buster. Today, I'll clear up four smart-sounding but misguided recommendations.

Diabetes Myth #1: You Can't Eat Fruit

While it's true that fruit contains carbohydrates, and carbs raise blood sugar, it's not true that carbs or fruit are bad for people with diabetes. Even with their natural sugars, fruits nourish your body with fiber, vitamins, minerals and a host of health-boosting phytochemicals. These are the same compounds you need for good health and to prevent common complications of diabetes.

What to do: Enjoy a variety of fruits in reasonable portions. Learn the carb counts of your favorite ones and count them in your total allotment for your meal or snack. If you don't already have a meal plan tailored to your health needs and food preferences, schedule an appointment with a registered dietitian nutritionist who is also a certified diabetes educator.

Diabetes Myth #2: If It's Sugar-Free, Eat Up

Sugar-free cookies, cakes and ice cream are popular, but they aren't necessarily low in calories or even low in carbohydrates. And, they can have a big impact on your diabetes management! Carbs other than sugar — such as the flour and sugar alcohols in sugar-free desserts — affect your blood sugar levels, too.

What to do: Scrutinize the Nutrition Facts panel on the package to look for total carbohydrates. Again, count this toward your carbohydrate goal for that meal or snack. Pay attention to calories, too — those are what pack on the pounds.

Diabetes Myth #3: You Must Eat Snacks

Eating snacks when you aren't hungry might be one of the reasons you're not slimming down and seeing healthier blood sugar numbers. Years ago, when there were very few diabetes medications available, snacks were necessary to prevent blood sugar from dropping too low between meals. That's no longer the case because we have so many newer medications that don't cause hypoglycemia (low blood sugar).

What to do: Check with your health care provider to learn if your medications require you to snack. If you're at risk for hypoglycemia, but you prefer not to snack often, ask if there are other treatment options. On the other hand, if you like a between-meal nosh, be sure to take that as an opportunity to fill in nutritional gaps. Ask yourself what you haven't eaten enough of today. I'll guess fruits and vegetables is the answer. Nuts and low-fat yogurt or cheese are other good choices.

Diabetes Myth #4: Want a Big Dinner Tonight? Just Eat Light the Rest of the Day

Who doesn't want a big celebratory meal now and again? Before you had diabetes, you might have been able to get away with skimping on breakfast and lunch to save up for a big plate of pasta or other favorite meal later in the day. But, these days, the amount you eat — especially the amount of carbohydrates you eat — matters at every meal.

What to do: Instead of adding extra carbohydrates to your meal, which will just raise your blood sugar, swap one carb-rich food for another. I even occasionally prefer my patients with diabetes forgo fruits, whole grains and other healthful carb-rich foods so they can enjoy a small slice of birthday cake. By the way, the key words in that last sentence were "occasionally" (meaning, don't do this often) and "small" (meaning, a reasonable slice of cake).

Still unsure? Take time to meet with an expert. Find a registered dietitian nutritionist who is also a certified diabetes educator.

The post 4 Diabetes Myths — Busted appeared first on HealthStylz.

Between-meal noshing supplies nearly one-quarter of daily calories, earning snacks the status of "fourth meal." What's more, since the late 1970s, daily calorie intake has increased among men and women, with the majority of additional calories consumed between meals. A 2011 report from the U.S. Department of Agriculture claims Americans snack twice as often as they did in the late 1970s, although newer analysis of the data suggests the frequency of snacks has stayed the same while total calories have increased.

These figures have led some experts to ask how snacking affects body weight and other health concerns.

How and Why We Snack

While some people eat between meals because they hold a vague notion that frequent eating is healthful, others report snacking to satisfy cravings for sweet or salty foods, prevent or relieve hunger, boost nutrient intakes, control weight, rev their metabolic rates, pass the time, deal with unsettling emotions or replace meals.

According to a 2014 Nielsen report, 41 percent of North American respondents ate snacks instead of dinner at least once in the previous 30 days. The favorite snacks in North America are chips, chocolate and cheese, according to the report.

Fresh fruit landed fifth in popularity, with 55 percent of survey respondents reporting they ate fresh fruit for a snack at least once in the previous 30 days. A separate study reported that adolescents who snacked most often were the most likely to skip meals. All-day grazing and frequent snacking instead of structured meals and snacks may be side effects of today's on-the-go lifestyle.

Does Snacking Affect Weight?

Snacking may help control appetite, or it may contribute to recreational eating and excess calories. Research supports both opposing views. Beginning in the 1960s, studies noted that people who ate the fewest number of times during the day had the greatest amount of excess body weight, leading many health professionals to recommend frequent eating as a weight-loss tool.

More recently, researchers have challenged the idea that eating frequently aids weight control. A widely recognized problem in diet studies is underreporting of food and calorie intake by some participants. When researchers removed data of people they suspected gave faulty information, the results suggested that the more often someone ate, the higher his or her body mass index would be. Spanish researchers found that people who identified themselves as usual snackers were most likely to gain significant weight during the study's 4½-year follow-up period. Plus, they were nearly 70 percent more likely to become obese.

Among teen girls, eating frequently at the beginning of the study predicted less body fat a decade later. And a study of nearly 2,700 men and women in their 40s and 50s found those who consumed solid food six or more times in 24 hours took in fewer calories and had a lower mean BMI compared to participants who ate solid foods fewer than four times daily.

Conflicting data may be the result of many factors, such as the way researchers defined a snack or eating occasion, whether or not caloric beverages were included in the analyses and underreporting of food, beverage and calorie intake, which can make dietary assessment tools invalid. Reverse causality also may be at play, meaning that some people with higher BMIs may choose to eat less frequently in attempt to lose eight — not that they are heavier because they eat less often.

Though population studies show inconsistent results, randomized intervention trials allowing subjects to choose what they eat generally show no effect on body weight. Of five short-term studies comparing high and low eating frequencies, only one showed a slight advantage when subjects consumed more meals and snacks. Sixteen adults with high cholesterol levels consumed the foods they typically ate, but either as three or nine meals daily for four weeks. Participants eating more often lost an average of 0.9 pounds, while those on the less-frequent meal pattern dropped only 0.2 pounds. In a two-month weight-loss program combining meal replacements and regular food, weight loss was the same whether participants consumed three daily meals or three meals plus a bedtime snack.

Although some dieters snack to boost their metabolic rates, research suggests these efforts are in vain. Studies that examine data for up to 48 hours after eating find that the jump in metabolic rate or the thermic effect of food is not dependent on meal frequency. Rather, overall metabolic rate is similar when a specific amount of food is eaten during few or many occasions. Since frequent eating doesn't appear to burn more calories, researchers looked at the opposite side of the energy balance equation: Does frequent eating cause people to consume fewer calories? One review found a slight benefit to appetite control when eating six meals per day compared to three, and that eating fewer than three meals per day is unfavorable for appetite control.

Both the Evidence Analysis Library of the Healthy Nutrition Academy and experts at a 2009 symposium on eating frequency and energy balance concluded that scientific evidence pointing to an ideal eating frequency for weight control doesn't exist at this time.

Snacking on Other Metabolic Effects

Eating frequency has the potential to affect metabolic parameters other than weight and body fat. In the two-month meal replacement study previously mentioned, there were no differences in cholesterol or triglyceride levels between those eating either three or four times daily.

However, when seven healthy men consumed identical diets as either three daily meals or 17 daily "nibbles" (defined as smaller than a regular snack) for two weeks, cholesterol measurements were better with the nibbling pattern. This study has limitations due to its small sample size, so more research is needed to support the findings.

Additionally, two single-day studies found improvements in blood sugar and lipids when adults with Type 2 diabetes ate more often. But a four-week study among people with Type 2 diabetes found no such advantage when comparing nine small meals to three larger meals and one snack.

Even if long-term benefits were likely, would many people want to eat up to 17 times per day?

Snacking and Diet Quality

Snacks may boost diet quality or lead to excess intakes of solid fats, added sugars and sodium. Although experts debate the health value of snacking, nearly all agree that the type of snack matters. A study of 233 adults in a worksite wellness program found that total snacking calories and frequency of snacking were unrelated to diet quality or BMI. However, the choice of snack foods affected both. The percentage of snacking calories from nuts, fruit and 100-percent fruit juice was related to better diet quality, while percentage of snacking calories from sweets and sugar-sweetened beverages was related to poor diet quality. Eating vegetables as snacks was associated with lower BMI, and eating sweets was associated with higher BMI.

While there is considerable interest in eating frequency, there is no consensus regarding an ideal pattern. It may be that meal and snack quality is more important than frequency of eating and that consumers can benefit from any number of meal patterns. As research into these factors continues, the best pattern may be the one most suitable to a person's individual lifestyle.

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