India has seen a concerning rise in diabetes cases in recent years, and research now suggests that our diet might play a more significant role than previously thought. A recent clinical trial, spearheaded by the Indian Council of Medical Research (ICMR) and the Madras Diabetes Research Foundation (MDRF), has identified certain foods that could be driving the country’s diabetes epidemic. This research shines a spotlight on foods rich in advanced glycation end products (AGEs) and how they contribute to the growing diabetes crisis.
What Are AGEs and How Do They Impact Health?
Advanced glycation end products (AGEs) are harmful compounds that form when proteins or fats interact with sugars through a process called glycation. The formation of AGEs typically occurs during high-temperature cooking methods such as frying, grilling, or roasting. These compounds have been linked to inflammation, a key factor in the development of type 2 diabetes.
According to Dr. V. Mohan, Chairman of the MDRF and a lead researcher in the study, AGEs play a crucial role in India’s diabetes battle. “The process of glycation, particularly through certain foods and cooking methods, accelerates inflammation, which can lead to diabetes,” explained Dr. Mohan. Foods like chips, cookies, fried items, margarine, and other ultra-processed products are especially high in AGEs, increasing their health risks.
The Indian Diabetes Epidemic: A Growing Concern
The findings of this new study are particularly significant in light of India’s rising diabetes rates. According to a 2023 study published in The Lancet Diabetes and Endocrinology, India is witnessing an alarming increase in diabetes cases. Between 2008 and 2020, researchers surveyed 31 states and Union Territories and found that over 11.4% of Indians were diabetic by 2021. This accounts for approximately 10.1 crore individuals suffering from the disease.
The primary culprits behind this rise are changing lifestyles, particularly the growing consumption of highly processed foods that are rich in AGEs. As India transitions towards more sedentary habits and unhealthy diets, the prevalence of obesity, diabetes, and related conditions has skyrocketed. While prior studies pointed to the dangers of processed foods, this new research specifically focuses on AGEs and their role in worsening diabetes.
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The Clinical Trial: Investigating the Role of AGEs in Diet
The ICMR-funded clinical trial involved 38 overweight and obese adults with no history of diabetes. The participants were divided into two groups, each receiving a different diet for 12 weeks: one group followed a low-AGE diet, while the other adhered to a high-AGE diet. Both groups consumed the same number of calories and macronutrients, but their cooking methods and AGE levels differed.
In the high-AGE group, foods were prepared using methods like frying and grilling, while the low-AGE group’s meals were boiled or steamed. This distinction in cooking processes led to significant differences in the health outcomes of the participants. Those on the low-AGE diet experienced notable improvements in their insulin sensitivity and lower 30-minute post-load plasma glucose (PG) levels, both indicators of a reduced risk for type 2 diabetes.
Benefits of a Low-AGE Diet
The research underscores the importance of choosing low-AGE foods to maintain good metabolic health. A low-age diet primarily consists of fruits, vegetables, whole grains, and low-fat dairy products. These foods help reduce oxidative stress—a condition where the body has an imbalance between free radicals and antioxidants, leading to inflammation and cell damage. Lowering oxidative stress can, in turn, help manage obesity and decrease the risk of developing type 2 diabetes.
Dr. Mohan emphasised the benefits of simple cooking methods like boiling and steaming. “By opting for methods that minimize the introduction of fats and oils, we can keep AGE levels in check,” he noted. He also highlighted that a diet rich in minimally processed foods such as fruits, vegetables, and whole grains is ideal for reducing AGE consumption.
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Foods High in AGEs to Watch Out For
Some of the most common high-AGE foods include fried chicken, bacon, roasted meats, and even certain types of nuts like roasted walnuts. Processed plant-based foods and animal proteins that undergo high-temperature cooking are particularly prone to forming AGEs. The research also showed that processed snacks like chips, cookies, and crackers contribute significantly to the AGE load in the diet.
By contrast, low-AGE foods include fresh fruits, vegetables, and whole grains cooked using gentler methods such as boiling and steaming. These options offer an excellent way to limit AGE intake without sacrificing taste or nutritional value.
Implications for India’s Fight Against Diabetes
The findings from this groundbreaking study highlight the urgent need for dietary interventions in India’s diabetes prevention strategy. With diabetes cases continuing to rise at alarming rates, understanding the role that AGEs play in the diet is essential for curbing this health crisis. Encouraging healthier cooking methods and reducing the consumption of processed foods could significantly reduce the nation’s diabetes burden.