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Dr. Pradip Jamnadas, MD - Healthiest Cooking Methods Explained: Lowering Advanced Glycation End Products (AGEs) Effectively

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Author: Dr. Pradip Jamnadas, MD
Categories: Nutrition Lifestyle
Tags: nutrition, lifestyle
Views: 2 · Last viewed: 2026-10-16 20:05 UTC

Short Summary

Main recommendation: Cook with moist, lower-temperature methods such as poaching, stewing, braising, and steaming, and avoid frying, air frying, and dry high-heat roasting or grilling to limit advanced glycation end products (AGEs). The speaker also recommends marinating meat, fish, and chicken in lemon or vinegar to lower the pH, and he says, as his own view, that AGE reduction may help protect against atherosclerosis, premature aging, and cancer.

Key Points

  • AGEs form in cooking through humidity, temperature, pH, and antioxidant content, and the speaker says higher heat and longer cooking produce more AGEs, while high humidity produces fewer.
  • Boiling reaches about 100°C, broiling about 225°C, deep frying about 180°C, oven air frying about 230°C, and roasting about 177°C, which the speaker presents as the reason to avoid dry high heat.
  • Microwaving is presented as a lower-AGE option because it heats the water molecules inside food, and the speaker says broiled and microwaved meat have about 50% fewer AGEs than grilled meat.
  • Browning (the Maillard reaction) is the main signal to watch for, and the speaker says food that turns brown or black should not be eaten.
  • Refined coconut oil or ghee are preferred over vegetable oils for high-fat spreads like cream cheese, because saturated fats are less prone to oxidation.
  • The speaker says processed and manufactured foods like crackers, chips, and cookies are high in AGEs, and claims manufacturers sometimes add extra AGEs separately to enhance taste.

Details Worth Noting

  • Concrete instructions:
    • Poach, steam, stew, braise, or cook meat in a curry, chili, or stew, since these keep temperatures near 100°C.
    • Marinate meat, fish, and chicken with lemon or vinegar before cooking, and do not air fry or deep fry.
    • Cook chicken low and slow (for example in a slow cooker, pressure cooker, or Instant Pot) and poach or lightly scramble eggs, removing them from heat as soon as the white is set and before browning.
    • Cook pasta al dente for about 8 minutes (the speaker says 12 minutes is too long), and cook rice in under 10 minutes.
    • Soak lentils overnight, then cook them moist in a pressure cooker or Instant Pot.
    • If roasting nuts, buy them raw, roast small batches without oil, lightly, and remove before they brown, or eat them raw.
    • Avoid dry-processing ground meat (hamburgers, sausages), and avoid mayonnaise.
  • The speaker mentions sous vide as a good option, jokingly suggesting viewers 'buy that little machine.'
  • Specific AGE figures cited by the speaker (units, not further defined): beef boiled 1,538, roasted 6,000, grilled 7,400, broiled 11,270; poultry poached under 1,100, pan fried about 5,000, roasted or barbecued about 18,000; fried egg about 2,700; fried chicken about 8,000 per portion; bacon fried without oil about 90,000 per 3 oz.
  • The speaker says curcumin added to bread may reduce AGEs during baking, and that the crust of bread holds most AGEs, with the inside having about 10 times fewer.
  • Whole wheat and white flour are described as roughly equivalent in AGE content, with whole wheat mainly offering more fiber and vitamins.

Bottom Line

The speaker's core message is that gentle, moist, lower-temperature cooking and avoiding browning are the most practical ways to reduce AGEs; he presents the specific numbers and method comparisons as findings from his own research and reading, not as settled medical consensus.