Unhealthy eating habits and obesity are known to cause several health problems. They can increase your risk of developing insulin resistance, diabetes and heart disease. Apart from this, research has shown that harmful compounds called advanced glycation end products (AGEs) may also harm your metabolic health condition - regardless of your weight.
These products are known to build naturally in the body as you age and are made when certain foods are cooked at high temperatures. While AGEs are a natural part of metabolism, excessive accumulation has been linked to various health problems, especially in individuals with poorly managed blood glucose levels.
Dive into this article to know in detail about AGEs, how they impact health and how to reduce your levels.
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What Are Advanced Glycation End Products (AGEs)?
Advanced glycation end products (AGEs) are dangerous elements produced when protein or fat combine with sugar in the bloodstream; this process is called glycation. It can also form in foods exposed to high temperatures like grilling, frying or toasting. Diet is the biggest contributor of AGEs. Luckily, the human body has mechanisms to eliminate these dangerous compounds, including those comprising antioxidant and enzymatic reactions. However, if you keep feeding the body with excess amounts of AGEs or too many forms spontaneously – your system can’t keep up with the elimination process and thus, they accumulate. Low levels of AGEs are not a concern, however high levels have been found to cause oxidative damage and inflammation.
Studies have shown that high levels have been linked to the development of several diseases, including diabetes, heart disease, kidney failure, premature ageing and Alzheimer's.
In addition, people with uncontrolled diabetes are at a higher risk of producing too many AGEs, which eventually accumulate in the body. Thus, medical professionals are calling for AGE levels to become a marker of overall health status.
AGEs are byproducts of the Maillard reaction, a chemical reaction that occurs during high-temperature cooking methods like frying, grilling, or roasting. They can also form endogenously in the body when glucose or other reducing sugars bind to proteins or lipids.
Exogenous AGEs: Found in foods, particularly those cooked at high temperatures or processed extensively. Examples include grilled meats, fried foods, baked goods, and some processed snacks.
Endogenous AGEs: Produced within the body due to prolonged elevated blood sugar levels.
How AGEs Impact Blood Glucose Levels
Disruption of Insulin Function
AGEs can impair insulin signalling pathways, making cells less responsive to insulin. This contributes to insulin resistance, a key factor in type 2 diabetes. Insulin resistance leads to higher blood glucose levels, creating a vicious cycle where elevated glucose further promotes AGE formation.
Damage to Pancreatic Beta Cells
AGEs can damage pancreatic beta cells, which are responsible for producing insulin. This reduces the body’s ability to regulate blood sugar effectively, increasing the risk of diabetes.
Also Read: Diabetes Diet: 9 Foods And Drinks To Avoid For Better Blood Sugar Control
Oxidative Stress /Inflammation
AGEs bind to specific receptors (RAGE – Receptors for Advanced Glycation End Products) on cell surfaces, triggering oxidative stress and inflammation. Chronic inflammation worsens insulin resistance and can lead to complications like cardiovascular disease and kidney damage in people with diabetes.
Impact on Blood Vessels
AGEs stiffen blood vessels and promote arterial damage, contributing to poor circulation and impaired glucose delivery to tissues. This can exacerbate glucose imbalances and increase the risk of complications like neuropathy or retinopathy.
Delayed Glucose Clearance
The structural changes induced by AGEs in tissues and enzymes can slow glucose metabolism, keeping blood sugar levels elevated for longer periods.
Dietary Adjustments
Choose healthy methods for cooking that minimize AGE formation, such as steaming, boiling, or slow cooking.
Limit consumption of high-AGE foods like grilled meats, processed snacks, and sugary beverages.
Focus on antioxidant-rich foods (berries, green tea, spinach) that combat AGE-related oxidative stress.
Blood Sugar Control
Maintain stable blood glucose levels through a balanced diet, regular exercise, and medication (if prescribed).
Monitor blood sugar levels consistently to prevent prolonged hyperglycaemia, which promotes endogenous AGE formation.
Antioxidant Supplements
Vitamins C and E, alpha-lipoic acid, and polyphenols may help neutralize the effects of AGEs.
Lifestyle Modifications
Quit smoking, as it accelerates AGE formation.
Manage stress to reduce chronic inflammation and oxidative stress.
Conclusion
Modern eating habits and dietary choices are contributing to higher levels of AGEs compounds accumulating in the system. This is worrying, as high AGE levels are associated with an increased risk of chronic diseases. However, the good news is that you can remarkably reduce AGEs levels by following some of these strategies including eating a wholesome, diet, healthier cooking methods and leading an active lifestyle to safeguard your overall health and well-being.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Advanced Glycation End Products (AGE) and Diabetes: Cause, Effect, or Both?
Helen Vlassara 1,2, Jaime Uribarri 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC3903318/
Endogenous advanced glycation end products in the pathogenesis of chronic diabetic complications
Misganaw Asmamaw Mengstie
https://www.frontiersin.org/journals/molecular-biosciences/articles/10.3389/fmolb.2022.1002710/full
Advanced Glycation End Products and Diabetes Mellitus: Mechanisms and Perspectives
Mariyam Khalid 1, Georg Petroianu 1, Abdu Adem 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC9030615/
