Water-based cooking methods gain popularity for anti-aging benefits

A growing body of research suggests that not only what you eat but how you cook your food can affect health and longevity.

The same high-heat methods that give steaks their smoky crust, fried chicken their crispy crust, french fries their golden coating, and pastries their toasty edges also trigger complex chemical reactions in foods.

When natural sugars react with proteins at high dry heat, they create the process known as the Maillard reaction, which is responsible for rich flavors, aromas, and deep caramel colors, according to many sources.

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But the same reaction also produces potentially harmful compounds, including those known as advanced glycation end products (AGEs).

These compounds occur naturally in the body and in fried or charred foods. Studies have shown that it is associated with tissue stiffness, inflammation and cellular dysfunction.

“Eating more heavily fried foods will increase the overall collective oxidative and inflammatory stress load,” said Ed McCormick, a New Jersey-based food science consultant and CEO of Cape Crystal Brands, which produces natural emulsifiers and thickeners.

Over time, AGEs can accumulate in the body and are associated with aging, heart disease and memory loss.

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Higher levels of AGEs have also been linked to diabetes, cardiovascular disease, chronic kidney disease and neurodegenerative disorders such as Alzheimer’s, according to observational research from the German Potsdam-Rehbruecke Institute for Human Nutrition and other studies.

Burning or charring meat at high temperatures can also create chemicals linked to a higher risk of cancer, according to the National Cancer Institute.

Simple marinades made with lemon, vinegar or herbs can help cut harmful compounds in half. (iStock)

McCormick noted that marbled meats, poultry with skin on, bacon and cheese sauces are particularly prone to the formation of AGEs.

He added that cooking methods or sauces that contain added sugar, such as glaze or barbecue sauce, can raise levels even further.

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According to a 2004 Mount Sinai study that measured AGE content under laboratory conditions, high-temperature cooking methods such as grilling, broiling, roasting, frying and sautéing can increase the AGE content in foods by up to 100 times compared to uncooked versions. Animal-based foods were found to tend to produce the highest levels.

Some social media creators are supporting this trend.

But many cooking methods avoid this process.

Water-based cooking methods such as steaming, boiling, poaching and simmering can help preserve nutrients and limit the formation of AGEs. HuffPost was reported recently.

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Some social media creators are championing this trend, often claiming benefits such as better hydration, improved cholesterol, and anti-aging effects; however, these claims have not been independently verified.

A recent Belgian study published in Cell Reports Medicine found that boiling and steaming the same ingredients under controlled conditions reduced AGE levels by approximately 50%.

High-heat cooking adds flavor and color, but low-heat cooking methods can better preserve nutrients and reduce harmful compounds. (iStock)

Mount Sinai researchers also found that marinating meat in lemon juice or vinegar for an hour before cooking can reduce AGE formation by roughly half.

They recommend lower temperatures, shorter cooking times and covered dishes for best results.

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Adding antioxidant-rich herbs and spices, such as rosemary, thyme, thyme, and garlic, can further reduce harmful high-heat byproducts in cooked meats and baked foods, according to multiple studies.

“The realistic promise is not to reverse time but to reduce the burden of inflammation,” McCormick said.

Water-based cooking methods such as boiling, steaming and boiling can support healthy aging. (iStock)

He recommends using gentler, moisture-based cooking methods that stay close to 212 degrees Fahrenheit to help limit the Maillard reaction, which intensifies when temperatures rise above about 300 degrees.

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McCormick also recommends using slow cookers or pressure cookers, which add moisture and help prevent overbrowning. When grilling a main course, he suggests pairing it with moisture-rich sides like steamed vegetables or braised greens.

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He recommends leaning on aromatics, acids, and umami (ingredients like miso, mushrooms, citrus, or vinegar) for flavor and finishing with a brief roast for texture and color, if desired.