Advanced Glycation End Products
Advanced glycation end products AGEs you and can be produced internally from the glycation process.
Sadly, these toxins can also come from your favorite foods.
Advanced Glycation End Products are called AGEs for short. And that's exactly what they do to your body - AGEs You!
AGEs have been Implicated in many age related health problems which includes inflammation and joint problems.
A Significant Amount of AGEs
Come from the Foods We Ingest Every Day!
Cooking your foods using high heat and without any water or other liquid
- will cause sugars to bind non-enzymatically with proteins or fats to
form AGEs or Glycotoxins.
Glycotoxins can also be produced from the oxidation of proteins and lipids or fats.
Foods high in protein and fat (like animal foods) and foods high in sugar that are cooked, heated, or processed at high temperatures - will be loaded with AGEs or Glycotoxins.
The more technical term for AGEs is "Glycotoxins" since they are toxic to the human body.
The glycation process is actually what turns your delicious and very expensive Thanksgiving turkey brown.
Sadly, it's exactly what can happen to the proteins inside of your body.
Glycation Related Health Problems
- Obesity & Metabolic Syndrome
- Type II Diabetes & Cancer
- Kidney Disease
- Alzheimer's Disease
- Liver Disease
- Cataracts & Blindness
- Wrinkling & Aging
- Atherosclerosis & Heart Disease
The Glycation Process
AGEs are the end-products of the glycation process. And glycation can be described as the binding of a glucose molecule
to a protein molecule which results in the formation of damaged protein
A more complete description would be when a sugar molecule binds to a
protein or fatty acid molecule without an enzyme to control the
This sugar molecule will then end up in the wrong place on the protein or fatty acid molecule.
Did you know that 1 fried egg can give you over a 1,000 kilounits of AGEs? Shockingly, 3 ounces of grilled chicken can give you over 5,000 kilounits of advanced glycation end products.
And your body will not be able to metabolize or get rid of it very easily!
You see when a protein is bound to a carbohydrate and its structure gets altered to the point that enzymes can no longer break it down - these altered proteins will build up in your body!
AGEs are a big problem for your collagen and elastin which ends up creating wrinkles or aged looking skin.
Also, advanced glycation end products can stimulate the AGE receptor known as RAGE which may activate an inflammatory response.
AGEs can accumulate in your joints and in other skeletal tissues which will create mobility problems.
AGEs can be Produced Internally!
Unhealthy diets can be loaded with glycotoxins and your body can undergo glycation with the sugars that are left in your
bloodstream to produce even more AGEs internally.
BTW, fructose (abundant in fruit) and galactose (found in milk) undergoes glycation at about 10 times the rate as glucose - Yikes!
When you eat too much sugar or carbohydrate, the glycation process that will occur in your body creates proteins that will be cross linked and barely functional.
These types of proteins will accumulate all over your body along with free radicals and inflammation.
High blood sugar will increase the formation of AGEs, but what most people are unaware of is that too much fat in your blood will also increase AGEs.
Also, one of the ketone bodies (acetone) that's formed when on a low carb diet can under certain conditions increase advanced glycation end products.
AGEs can be produced in your body from cigarette
smoking or dehydration (don't overdo drinking coffee, alcohol, or
salting your foods).
Also, oxidative stress which results in the production of free radicals and the decline of antioxidants like glutathione will increase the formation of AGEs.
Foods that Produce
Advanced Glycation End Products
- Sugary Desserts
- High Glycemic Foods
- Sugary Drinks & Soda
- Ultra Pasteurized Dairy Foods
- Processed Foods
- Barbequed Meats
- Grilled Meats
- Charred Foods
- Broiled Foods
- "Packaged" Meats
- Roasted Coffee
- Roasted Meats
- Baked Goods
- Browned Foods
- Toasted Foods
- Pan Fried Bacon & Meats
- Deep Fried Foods
- Air Fried Meats
- Microwaved Foods
- Seared & Sauteed Foods
Sadly, it appears that foods high in fats will naturally contain a good amount of AGEs. Get an idea of the amount you are consuming by visiting this website.
How Does Your Body Deal With AGEs?
Your body deals with Advanced Glycation End Products or AGEs very slowly.
The half life of AGEs is about double the life of an average body cell.
This means that damage will last for quite some time, especially to
your nerve cells, brain cells, eyes, collagen proteins, and DNA.
About 10 to 30% of the AGEs you eat are absorbed into your body and
about 2/3 of these consumed AGEs will be retained in your body.
only 1/3 of the consumed AGEs will be able to be eliminated in your
Also, these AGEs or Glycotoxins will accumulate in your brain, your
eyes, collagen of your skin, your nervous system, your arteries and in
your vital organs.
Unfortunately, AGEs are highly resistant to protein renewal
that is needed to maintain the healthy tone of body tissues and
And your body's ability to remove AGEs through excretion by your kidneys may be limited!
Your body may also have the ability to remove AGEs through antioxidant and enzymatic actions. Which may be dependent on if you consume enzyme and antioxidant rich foods.
Do You Need to Protect Yourself from AGEs?
Are you consuming a lot of carbohydrates or sugars? Or are you consuming meats/proteins, full fat dairy, and lots of fats cooked at high temperatures?
Then yes, you will need to cut down and protect yourself from AGEs!
Eating rare or medium-rare meats contain considerably less AGEs than eating well-done meats.
Eating raw meat dishes like steak tartare. Or raw seafood like sushi will help you to avoid consuming too many glycotoxins.
Switching to raw dairy products will also cut down on AGEs because this milk has never been pasteurized. Raw animal foods also contain life giving enzymes and the master antioxidant called glutathione.
Eat your eggs raw like Rocky or me to reduce advanced glycation end products. Also try having sunny side up, soft boiled, or poached eggs.
Drinking antioxidant teas like Yerba Mate with your meals can help to reduce the formation of AGEs. Studies show that certain antioxidants inhibit the formation of AGEs.
Learn how to soak and dehydrate raw nuts or seeds to replace their roasted versions to lower the consumption of AGEs.
Include more low in sugar fruits like berries, cucumber, tomato, and lemons in your diet.
Preparing your foods at temperatures less
than 250 Degrees F. and for shorter cooking times minimize the formation of advanced glycation end products.
You should consider steaming, poaching, stewing, or even using a slow cooker to cook your foods.
These cooking methods will cook foods with a lower amount of heat and create enough moisture during the cooking process to lessen the amounts produced.
Water helps to prevent sugars from binding to the protein and
fat molecules in foods. Btw, cooking by dry heat may increase the amount of AGEs in raw foods by 5 to 100 times.
Using acid-based marinades that contain vinegar, tomato juice, lemons, or other citrus juices will cut down on the amount of AGEs (up to 50%) when cooking your foods in the oven or grilling.
Lower your intake of fructose and high glycemic foods. Also, reducing AGE consumption (especially from meats cooked at 300 degrees F. or higher) will be necessary for the management of AGEs.
Go On a Low AGE Diet!
Going on a low AGE diet may improve your health and lower your risk of the many
AGE related health problems or diseases.
Lowering AGEs by being conscious of the amount you are consuming will help with premature aging!
And there have been studies that support this hypothesis.
The average AGE consumption in New York may be somewhere around 15,000 kilounits per day - which is considered a relatively high AGE diet.
So I'm guessing a diet significantly below 15,000 kilounits a day would be considered a low AGE diet.
Also, remember a sedentary lifestyle (coach potato, etc.) will promote the formation of advanced glycation end products.
And a more active lifestyle with enough sleep to recover will reduce the formation of AGEs in your body.
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