SuperHealth Tip: Uncooked and Cooked Foods

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Posted on 3rd January 2012 by admin in Super Health

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Cooked foods and sugar are the primary contributors to glycation. The Four Corners of Superfood Nutrition is an anti-inflammatory, antioxidant, and anti-glycation diet. If you follow my guidelines, it will go a long way in your fight against the Big Four—glycation, inflammation, oxidation, and angiogenesis.

Regarding these, I recommend eating at least one half of your diet as uncooked or minimally cooked live foods, mostly vegetables. 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 the browning reaction associated with higher temperature cooking. Marinating foods in olive oil, cider vinegar, garlic, mustard, lemon juice, and dry wines can also help.

Avoid foods cooked at high temperature, such as fried, barbecued, broiled, or cooked in the microwave. Remember that any food, not just meat, exposed to extreme high heat can scorch the natural sugars in food and create fat-inducing toxins. Foods often cooked with high heat include many prepackaged foods that have been preserved, pasteurized, homogenized, or refined, such as the usual suspects—dried milk, dried eggs, white flour, cake mixes, dairy products, including pasteurized milk, and canned or frozen precooked meals.

Interestingly, 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.

KC Craichy
Author
The Super Health Diet