AGEs can shift our ageing process into fifth gear. "If you have high amounts of AGEs in your body - no matter how young you are - you're on your way to developing chronic diseases you normally wouldn't see until you are much older," says Dr Helen Vlassara, a professor of medicine and geriatrics at Mount Sinai School of Medicine, US, who specialises in AGE research. AGEs form when dry, high heat causes sugar and fat to break down into protein molecules that shrivel up and turn brown or black. Any time you see sear marks on steak, a crispy coating on fried chicken, or a golden crust on bread, you're looking at AGEs, says food scientist and culinary chemist, Dr Guy Crosby.

Using water during cooking prevents the development of AGEs, but it'd be depressingly dull to cook using only water-based methods, and God knows most of us crave a juicy, grilled steak from time to time. But even when you do use high, dry heat, you can slash AGEs easily, Dr Vlassara says.

Try these AGE-reducing tricks when grilling, broiling, or microwaving:

Cut the fat

Since AGEs form when fat heats up, the less fat in a food, the fewer AGEs you'll get when you cook it. Vegetables are an obvious choice, of course. And when choosing proteins, go for fish or skinless chicken; or get adventurous and hunt down game meats like kangaroo or venison, which are leaner than beef, says Dave Joachim, co-author of Mastering the Grill. When only beef will do, select lean cuts such as top loin sirloin, top round, eye of round, tip and flank.

Take a soak

Marinate meat and fish in a mixture made from lemons, limes, pineapple and other citrus fruit. Not only does the liquid limit the production of AGEs, but the acid in citrus fruit kills them too. Forget commercial marinades-many contain high-fructose corn syrup, an AGE building block. Instead, whip together 1 tsp lemon zest, 2 tbs coriander and 2 cloves of garlic in 4 tbs olive oil; pour over chicken or beef. Let it marinate for at least an hour.

Go undercover

Create tents with foil before grilling or broiling. And cover microwave dishes with plastic wrap. Both seal in the moisture that stops toxic AGEs in their tracks.

Fake it

Braise chicken or beef, then grill or pan-fry it for two minutes. You'll get the look and taste you want without the AGEs.