Endocrinologist Zukhra Pavlova said that the most dangerous thing about kebab is what it is usually prepared for – the crispy crust. It accumulates advanced glycation end products (AGEs).
This is the result of a chemical reaction between carbohydrates and amino acids that are found in protein.
—The human body can process about 15 thousand units of CNG per day without harm, everything else accelerates aging. For example, 100 g of pork shashlik contains more than 3 thousand AGEs, and 100 g of fried bacon contains over 90 thousand! – the doctor wrote on her blog.
Pavlova gave tips on how to grill shish kebab to reduce the production of AGEs.
You need to marinate the meat in lemon juice (or any other citrus fruit). This marinade reduces AGE production within 10 minutes.
Use seasonings that reduce AGEs. We are talking about sage, marjoram, tarragon, rosemary, cloves, allspice, cinnamon, turmeric.
Cook broccoli for a side dish. It contains sulforaphane, which helps fight AGEs.
A crispy crust on food can be dangerous due to the formation of harmful compounds during the frying or frying process. When food is exposed to high temperatures, especially in the presence of sugars and proteins, acrylamide and polycyclic aromatic hydrocarbons (PAHs) can be formed. These substances may be carcinogenic and increase the risk of cancer.
Acrylamide is formed when foods containing sugars and amino acids are heated, such as potato chips, bread, cookies and fried potatoes. PAHs are formed by incomplete combustion of fats and proteins and can be found in fried meat, fish and poultry.
As noted, browned crusts may contain glycation products, which are formed when sugars react with proteins or fats at high temperatures. These glycation products are associated with various diseases, including diabetes, cardiovascular disease and aging.
To reduce glycation levels and prevent negative consequences, it is recommended to limit the consumption of foods high in sugar, especially simple carbohydrates. Instead, choose foods with a low glycemic index, such as vegetables, whole grains and proteins. It is also important to maintain normal blood sugar levels and lead an active lifestyle.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.
Zukhra Pavlova Medicine endocrinologist