The crispy samosas, tempting cakes, and even that seemingly innocent mayonnaise could be contributing to India's alarming rise in diabetes. A study by the Indian Council of Medical Research (ICMR) has shed light on the hidden dangers lurking in our everyday foods. It’s Advanced Glycation End Products, or AGEs. These harmful compounds form when proteins or fats react with sugars under high heat, and they're abundant in many processed and fried foods.

The AGE effect:

This first-of-its-kind clinical trial in India has linked AGE-rich foods to inflammation, a key driver of diabetes. Here's how these compounds wreak havoc in our bodies:

• Insulin resistance: AGEs interfere with our body's ability to use insulin effectively, leading to insulin resistance, a major risk factor for type 2 diabetes.
• Inflammation: They trigger inflammation throughout the body, damaging tissues, including the pancreas, which produces insulin.
• Oxidative stress: AGEs generate harmful free radicals that damage cells and contribute to diabetes and other chronic diseases.

Fighting it back with food

ICMR study highlights the power of a low-AGE diet in combating inflammation and reducing diabetes risk. Here's how to make smarter food choices:

• Freshness: Fill the plate with fruits, vegetables, and whole grains.
• Cut on processed and fried foods: Cut back on those tempting but harmful processed snacks, fried treats, and red meat.
• Cooking style: Choose gentler cooking methods like steaming, boiling, and poaching to minimize AGE formation.
• Manage your blood sugar: Keeping the blood sugar levels in check can also help reduce AGE formation.

This ICMR study is a wake-up call, urging us to be more mindful of what we eat. By making informed choices and embracing a low-AGE diet, we can take a proactive stand against diabetes and safeguard our health.