Why Keto Diets Might Be Aging You & How To Fix It, From A Nutrition Expert

That's because foods cooked in high heat (foods that have been baked, broiled, grilled, or fried) are prone to AGEs formation. Let me explain.

AGEs, or advanced glycation end products1, are harmful compounds. The acronym is entirely appropriate here; because AGEs increase oxidative stress and inflammation, they can age you. 

"High-temperature cooking or grilling (veggies or meat) produces toxic compounds, including…advanced glycation end products (AGEs)," says Mark Hyman, M.D., in The Pegan Diet.

Whether you're doing a keto diet or often eat red meat and other high-AGEs foods, these five strategies can help reduce the harmful effects of these aging compounds:

A 3-ounce broiled steak contains 7,479 ku of AGEs. Pan-fry that steak, and the number goes up to 10,058 ku. In other words, lower cooking temperatures can help reduce AGEs formation. So can cooking methods that involve liquids, such as steaming, braising, and poaching. Don't brown your meats (cooking the outside of meat to give it more flavor and attractive color) either, which can increase AGEs.

Cooking meat with vinegar, tomato juice, or lemon juice can reduce AGE production by up to 50%. These acidic ingredients help tenderize meat, plus they make your food taste so much better.

Hyman recommends cooking your meat with spices. "The Maasai people of Africa eat only milk and meat, but they add 12 spices to their milk and 28 spices to their meat, preventing the production of harmful compounds that can occur during cooking," he says. "The slow cooking of meat with dozens of antioxidant and anti-inflammatory spices is protective." Nutrient-packed rosemary, sage, garlic, and turmeric are some of my favorite ways to spice up meat. 

The problem with AGEs goes beyond meat. Vegetable oils also tend to be high, due to the amount of polyunsaturated fatty acids (PUFAs) that can be easily oxidized or damaged when manufacturers process these fats at high heat. Inflammatory oils can slip into unsuspecting places, like roasted almonds. Twenty roasted almonds pack a whopping 1,995 ku of AGEs. Read labels carefully, and always opt for raw nuts and seeds (or better yet, soak or sprout your own).

And one last thing: If you're eating animal products from factory-farmed animals that have lived life crammed in a pen or otherwise have been treated poorly, pumped full of hormones, and fed GMO corn and soy, you're eating all of their chemicals and stress. Always, always choose the best sources of your animal protein, including grass-fed beef, pasture-raised eggs, and wild-caught seafood. 

Eating keto can be healthy, but you'll want to stay mindful of high-AGEs foods so that you don't jeopardize your success on this plan and contribute to aging and disease. If you're curious about a keto diet while avoiding its pitfalls, this comprehensive article provides an excellent primer.