Avoid Food Cooked at High Temperatures
Diabetics were studied to assess the difference between consuming a diet high in foods cooked at higher temperatures compared with foods cooked at lower temperatures. After six weeks, diabetics consuming the foods cooked at lower temperatures lost weight, and their blood glucose levels dropped. The group eating foods cooked at higher temperatures did not lose weight and had increased blood glucose levels. The number of calories and amounts of carbohydrates, proteins, and fats consumed were the same in both groups (Vlassara et al 2002).
Foods cooked at high temperature were fried, barbecued, broiled, or cooked in the microwave. While the worst culprits in the study were animal products, any food exposed to extreme high heat can scorch the natural sugars in food and create fat-inducing toxins. Foods often cooked in this way include many prepackaged foods that have been preserved, pasteurized, homogenized, or refined, such as white flour, cake mixes, dried milk, dried eggs, dairy products including pasteurized milk, and canned or frozen precooked meals (Vlassara et al 2002).
While it may be impossible to totally avoid foods cooked at high temperatures, it is possible to reduce exposure by changing the way food is prepared. Consider steaming, boiling, poaching, stewing, stir-frying, or using a slow cooker. These methods not only cook foods with a lower amount of heat, but they create more moisture during the cooking process. Water or moisture can help delay toxic reactions associated with higher-temperature cooking. Marinating foods in olive oil, cider vinegar, garlic, mustard, lemon juice, and dry wines can also help. Finally, consider making small dietary changes by adding more fresh fruits and raw and steamed vegetables to your diet.
In addition, eating foods cooked at lower temperatures was found to reduce the levels of other potentially harmful substances in the blood, including LDL, C-reactive protein, and pro-inflammatory cytokines. A six-week diet cooked at low temperatures caused a 33 percent reduction of LDL, while a diet cooked at high temperatures increased LDL by 32 percent (Vlassara et al 2002).
