While samosas and chips may not contain large amounts of sugar, their method of preparation makes them extremely high in Advanced Glycation End-products (AGEs)A young patient of mine complained that though he had given up sweets and chocolates and kept to a calorie discipline, his fasting blood sugar levels were not going down below 115 mg/dL, a count we associate with prediabetes. “Am counting my calories and if I have more of one, am cutting down on the other,” he told me. On prodding further, he said that he had one samosa with his tea everyday at 4 pm and a packet of roasted chips around 7 pm that helped him get through the end-of-day deadline.I had found the errant foods. While samosas and chips may not contain large amounts of sugar, their method of preparation — deep frying at high temperatures—makes them extremely high in Advanced Glycation End-products (AGEs), harmful compounds formed during high-temperature cooking. These compounds, formed when proteins or fats combine with sugars, can accumulate in the body and disrupt how cells respond to insulin, leading to elevated blood glucose levels. They trigger inflammation and damage blood vessels, all of which impede transport of insulin and glucose in the blood.Starch is metabolised by the body into glucose. So a bagel, which may have a greater mass of carbohydrate than a doughnut, leads to a higher release of glucose into the bloodstream. This means that even foods that seem “savoury” or “non-sweet” can contribute to higher blood sugar and diabetes risk through mechanisms unrelated to their sugar content.What are AGEs and how do they form?These are molecules formed when proteins or fats combine with sugars during high-heat cooking processes such as frying, roasting or grilling. This reaction, known as glycation, is especially pronounced in foods exposed to high heat. As a result, fried snacks like samosas, chips, pakoras and bakery items such as cakes and cookies are particularly high in AGEs.What studies sayAn ICMR study last October found that individuals who consumed a diet rich in AGEs exhibited increased inflammation and reduced insulin sensitivity, both of which are precursors to diabetes. The study concluded that reducing dietary AGEs could be a promising strategy to lower diabetes risk, especially in populations already vulnerable due to obesity and sedentary lifestyles.Cooking methods matterThe study also highlighted that cooking methods play a crucial role in AGE formation. Frying, roasting, and grilling significantly increase AGE levels in food whereas boiling and steaming help keep them lower. This insight is particularly relevant for Indian households, where deep-frying is a common cooking technique.Practical recommendationsTo reduce the risk of diabetes and other chronic diseases linked to AGEs, experts recommend:Story continues below this ad(1) Limiting intake of fried and ultra-processed foods such as samosas, chips, pakoras, and bakery products.(2) Opting for cooking methods like boiling or steaming over frying and roasting.(3) Increasing consumption of fresh fruits, vegetables, whole grains and lean proteins prepared with minimal heat.With millions of Indians currently living with diabetes and the numbers rising, the fight against diabetes goes beyond just cutting sugar. It calls for a broader shift in dietary habits, focusing on both what we eat and how we prepare it.Story continues below this ad(Dr Chaturvedi is senior consultant, Endocrinology, Indraprastha Apollo Hospitals, New Delhi)© The Indian Express Pvt LtdTags:blood sugardiabetes