There are foods that increase toxic products in the body. Thus, they cause inflammation in the internal environment, weight gain and other associated diseases.
There are a number of foods, two in particular, that should be reduced in the diet to reduce inflammation and lose weight. The reason behind the decision to set them aside lies in the presence of advanced glycation end products , better known as AGEs or advanced glycation products.
AGEs are formed in the blood after eating some foods , but they can also be present in products that are prepared in a particular way for consumption. These inflammatory compounds are found in common foods of the Western diet, in which ultra-processed foods and carbohydrates abound.
They are not only linked to inflammation and weight gain, but also to cardiovascular disease and food allergies.
Continue reading because we are going to reveal to you which are those two foods that you should reduce and other scientific details that have been discovered from the study of these compounds.
Reduce inflammation and lose weight by reducing these two foods
By reducing the consumption of fatty meats and dairy products, you will notice a decrease in inflammation in your body. As an associated effect, you will lose weight .
This is confirmed by a study published in Obesity, Science & Practice , which indicates that following a diet in which the food consumed is primarily of plant origin, reduces AGEs by 79%. On the other hand, the research emphasizes that regular meals with fresh meats and dairy products decrease the presence of these compounds as well, but only by 15%.
Simply switching from fatty meats and dairy to a lean, plant-based diet produced a significant drop in advanced glycation products.
The authors also explain that this occurs because AGEs are found in a higher concentration in foods of animal origin. Preferring foods of plant origin would contribute to better health.
Especially since AGEs affect markers of metabolic health. Therefore, reducing the two foods mentioned, among others prepared with thermal aggression, improves insulin sensitivity (a protective factor against diabetes).
Very fatty meats could stimulate the formation of AGEs as a product of metabolism.
But why do AGEs inflame the internal environment?
As detailed by the scientists who participated in this finding, AGEs inflame the internal environment and contribute to weight gain when proteins or fat combine with glucose in the bloodstream . It is at that moment that, in addition to causing inflammation, they generate oxidative stress.
This last factor is a trigger for the appearance of chronic diseases, such as type 2 diabetes and peripheral arterial disease. The document emphasizes that the consumption of the two foods mentioned in a person with metabolic syndrome is even more dangerous , because the production of AGEs becomes more active.
This very important conclusion was possible through the analysis of 244 participants who were divided into two groups. The former ate a plant-based, low-fat diet, while the latter had no dietary changes.
The trial lasted 16 weeks, during which time the patients were analysed. They underwent control measures on their body composition, the proportions of fat and muscle, and blood tests to identify the level of insulin resistance.
White meat is one of the two foods that should be reduced
To the surprise of many, within the foods that must be reduced (meats and dairy products), there is white animal protein. Historically, this has stood out as one of the healthiest.
However, in this investigation it was determined that the reduction of white meat was very important , since it represented 59% of the AGEs coming from meat products. By comparison, other sources of animal protein, such as processed meat, contributed only 27%.
Although white meat is preferred over red for diets, it would also be capable of forming AGEs.
Other negative effects of AGEs on health
Other research that has focused on the adverse health effects of AGEs indicates that an increase in these components in people with diabetes and chronic kidney disease have greater effects on their health.
On the other hand, the association between AGEs and conditions such as memory impairment , polycystic ovarian syndrome, wound healing, periodontitis, erectile dysfunction, obstructive sleep apnea, Alzheimer’s, and schizophrenia have been addressed. .
The role of advanced glycation products in cancer is not minor. According to a 2020 study, these compounds interact with receptors in the human body called RAGE, which are capable of activating other substances linked to the malignant transformation of cells.
Thus, more and more research tries to reveal why the cases of diabetes and cancer are increasing in the world. The relationship between both diseases may be in nutrition . The AGEs could be guilty, in part, of both one pathology and the other.
Thus, the modification of diet and lifestyle to reduce advanced glycation products is essential. Beyond focusing on weight loss, the recommendation is to prevent this type of pathology.
We summarize that, according to this study, patients who reduced two foods: meat and dairy (with a high percentage of fat), managed to lose half a kilo.