Taylor Swift was right. Betrayal is why we can’t have nice things in this world. But nobody would have thought that betrayal would come from one of life’s most universal joys: the sizzle.
Whether you’re grilling a steak, roasting a head of broccoli, or toasting a sandwich, everybody revels in the sound, sight, and smell of a good sizzle. Most importantly, we know that the sizzle signals the arrival of a rich mix of flavors into our food. Yet, unfortunately, herein lies the problem.
On a chemical level, the sizzle happens when naturally occurring sugars and proteins or fats in our food start reacting under dry heat — triggering browning and flavor development. Chefs recognize this delicious transformation as the Maillard reaction, while biochemists call it glycation [1].
As the cooking progresses, a series of glycation reactions ensues, and the products of these reactions interact with each other, further intensifying the flavors. But by the time our food hits the plate, it could also be carrying a range of advanced glycation end products, molecules that can accelerate the ultimate form of betrayal: aging.
What Are Advanced Glycation End Products?
As we just discussed, advanced glycation end products — ironically abbreviated as AGEs — are harmful compounds that result from repeated exposure of various molecules to sugars [2].
AGEs are not only created during cooking but also naturally inside our bodies. Every time we eat carbohydrates, they break down into glucose, which we use as our primary source of energy. However, some glucose goes rogue, glycating different molecules within our tissues to form AGEs. Normally, our bodies have enzymes that help clear away AGEs as they form. But with aging or conditions like diabetes, the efficiency of these detoxifying mechanisms decreases [3].
When they accumulate, AGEs can cause damage to nearly every type of tissue and cell in the body. They do this in three main ways.
First, AGEs bind to specific receptors on cells called RAGEs — yet another uncanny acronym. When AGEs bind to RAGEs (which isn’t as cool as it sounds), they can trigger inflammatory pathways, promoting chronic inflammation. Second, AGEs foster the production of free radicals which are unstable molecules that can increase oxidative stress in cells. Lastly, AGEs build up in the extracellular matrix, a network that supports tissue structure and function, impairing its ability to maintain tissue integrity [4].
Altogether, these effects can accelerate aging and increase the risk of chronic diseases. Ongoing research is even exploring AGEs as potential biomarkers for these conditions [5].
Negative Health Outcomes Associated with AGEs
Now let’s take a look at some of these conditions associated with increased AGEs levels from both external and internal sources.
AGEs and Skin Aging
Skin aging is a multifaceted process, influenced by everything from UV exposure to lifestyle habits. However, AGE accumulation has recently emerged as a significant contributor.
This buildup is particularly evident in collagen and elastin, where AGEs create crosslinks that make these structural proteins rigid and inflexible. The result? Wrinkles and sagging skin.
AGEs can also cause skin discoloration, reduced radiance, and weakened barrier function. Together, these effects contribute to what some refer to as “glycated skin” [6].
Interestingly, because AGEs exhibit fluorescent properties, devices known as AGE readers can measure AGE accumulation by detecting fluorescence intensity in the skin. This test has clinical significance beyond just skin health, offering a non-invasive predictor of mortality and disease risk [7].
Cognitive decline and AGEs
Research has highlighted a link between AGEs and cognitive impairment, particularly in the development of dementia.
To explore this association further, scientists in the Netherlands conducted a study with a group of healthy elderly participants. They measured each participant’s skin fluorescence as an indicator of AGE levels and then monitored the group over several years for dementia incidence.
During the study period, 123 participants developed dementia. And indeed, data analysis revealed that higher skin fluorescence was linked to a greater risk of both dementia and Alzheimer’s disease. Additionally, individuals with elevated skin fluorescence tended to have reduced total brain volume and smaller hippocampal volume — the brain region essential for memory and learning [8].
These findings suggest that AGEs may play a role in the underlying processes of dementia.
AGEs and Heart Disease
The collagen-crosslinking effect of AGEs can impact cardiovascular health as well.
AGE crosslinks can cause blood vessels to stiffen, which traps LDL — or “bad” cholesterol — in the arterial walls. This process can escalate as AGEs interact with LDL, oxidizing the particles, a key event in the development of atherosclerosis, or the buildup of plaque in the arteries [9].
Research supports these findings on a population level. In a study of 466 middle-aged and elderly adults in the U.S., those with higher AGE accumulation showed a significantly higher incidence of heart disease over the follow-up period [10].
AGEs and Diabetes
The relationship between AGEs and diabetes is a two-way street.
On one hand, high blood sugar levels can impair the body’s ability to clear AGEs effectively. On the other, AGEs play a critical role in the development of diabetic complications such as damage to the eyes (retinopathy), kidneys (nephropathy), and nerves (neuropathy). A review of clinical studies indeed found that individuals with diabetes and complications had higher AGE levels compared to those without complications [11].
This central role of AGEs could reshape diabetes research. As Professor Pankaj Kapahi of the Buck Institute for Research on Aging explains:
“One of our ideas is that it’s not glucose that’s causing these diseases. The most damaging product that you’re making in diabetes might be the downstream advanced glycation end products.”
How to Decrease Your AGE Levels
Since glycation and subsequent AGE formation are already a natural part of our body’s metabolism, it’s crucial to try and mitigate the damage from outside sources at least. That starts with your diet. Let’s explore some effective strategies to reduce your intake of dietary AGEs, which may help minimize their pro-aging impact on health.
Switch up Your Cooking Methods
This part will probably be the least popular in the article but it is true: the best way to control your dietary AGE levels is to avoid cooking methods that involve dry heat and high temperatures or at least use them less frequently.
Yes, that sadly includes barbecuing, grilling, frying, roasting, searing, and toasting. It’s best to substitute them with lower heat methods involving moisture such as boiling, poaching, stewing, and steaming to keep AGEs at bay.
Studies show the stark difference these methods make: scrambled eggs cooked over medium-low heat contain about half the AGEs of those cooked over high heat. Similarly, poached or steamed chicken has less than one-fourth the AGEs of roasted or broiled chicken [12].
Choose Low AGE Foods
The types of food in your diet also have a significant impact on your dietary AGE intake.
Processed meats like bacon and sausages, fried foods such as french fries, and grilled or broiled meats cooked to well-done are all high in AGEs. Certain dairy products, especially aged cheeses, and baked goods with added sugars and long baking times also contribute to high AGE levels. In contrast, fresh fruits, vegetables, legumes, and whole grains are generally low in AGEs and are better choices for reducing intake [12].
Researchers have created a comprehensive database that catalogs AGE content in over 500 foods prepared in different ways, offering a practical resource to help you make informed dietary choices.
Use Acidic Ingredients in Your Dishes
If you’re really craving steak fajitas one of these days, there’s a hack to reduce their AGE content, even if the food itself and the cooking method typically produce high AGEs. The trick is to marinate the beef in lemon juice or vinegar before cooking.
That’s because acidic ingredients like lemon and vinegar can arrest the formation of AGEs in food. In fact, research shows that beef marinated for just one hour in an acidic solution produces less than half the AGEs compared to unmarinated beef during cooking [12].
Bonus: Block Glycation
If you’re looking for optimal protection from AGEs and their harmful effects, consider supplementing your healthy diet with glycation inhibitors.
These are supplements that help prevent the bonding of sugars to proteins and lipids, which is the key process in the formation of AGEs. By slowing down or blocking glycation, they can reduce AGE buildup and protect tissues from damage.
One of the top options available today is Juvify’s GLYLO. The ingredients in GLYLO are backed by over 100 clinical trials and 3,000 publications from leading research institutions. GLYLO combines ingredients like alpha-lipoic acid and thiamine, which are proven to curb AGE production. The formula also promotes weight management and energy levels for improved vitality.
Research on the glycation-blocking effects of GLYLO is still ongoing. Scientists are working on realizing the dream scenario of having our cake and eating it too — without worrying about AGE damage. By then, maybe Taylor Swift will release a new song titled “This Is Why We CAN Have Nice Things”.
This Thanksgiving, our partners at Juvify are offering an exclusive 25% discount on GLYLO for Rejuve.AI community members. Click here now to take the first step in your journey toward AGE defense and healthier aging or use promo code REJUVE25.
References:
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[2] Singh, R., Barden, A., Mori, T., & Beilin, L. (2001). Advanced glycation end-products: a review. Diabetologia, 44(2), 129–146. https://doi.org/10.1007/s001250051591
[3] Kim, C.-S., Park, S., & Kim, J. (2017). The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise. Journal of Exercise Nutrition & Biochemistry, 21(3), 55–61. https://doi.org/10.20463/jenb.2017.0027
[4] Khalid, M., Petroianu, G., & Adem, A. (2022). Advanced Glycation End Products and Diabetes Mellitus: Mechanisms and Perspectives. Biomolecules, 12(4), 542. https://doi.org/10.3390/biom12040542
[5] Băbţan, A. M., Ilea, A., Boşca, B. A., Crişan, M., Petrescu, N. B., Collino, M., Sainz, R. M., Gerlach, J. Q., & Câmpian, R. S. (2019). Advanced glycation end products as biomarkers in systemic diseases: premises and perspectives of salivary advanced glycation end products. Biomarkers in Medicine, 13(6), 479–495. https://doi.org/10.2217/bmm-2018-0448
[6] Wang, L., Jiang, Y., & Zhao, C. (2024). The effects of advanced glycation end‐products on skin and potential anti‐glycation strategies. Experimental Dermatology, 33(4). https://doi.org/10.1111/exd.15065
[7] Cavero‐Redondo, I., Soriano‐Cano, A., Álvarez‐Bueno, C., Cunha, P. G., Martínez‐Hortelano, J. A., Garrido‐Miguel, M., Berlanga‐Macías, C., & Martínez‐Vizcaíno, V. (2018). Skin Autofluorescence–Indicated Advanced Glycation End Products as Predictors of Cardiovascular and All‐Cause Mortality in High‐Risk Subjects: A Systematic Review and Meta‐analysis. Journal of the American Heart Association, 7(18). https://doi.org/10.1161/jaha.118.009833
[8] Mooldijk, S. S., Lu, T., Waqas, K., Chen, J., Vernooij, M. W., Ikram, M. K., Zillikens, M. C., & Ikram, M. A. (2024). Skin autofluorescence, reflecting accumulation of advanced glycation end products, and the risk of dementia in a population-based cohort. Scientific Reports, 14(1), 1256. https://doi.org/10.1038/s41598-024-51703-6
[9] Prasad, A., Bekker, P., & Tsimikas, S. (2012). Advanced Glycation End Products and Diabetic Cardiovascular Disease. Cardiology in Review, 20(4), 177–183. https://doi.org/10.1097/crd.0b013e318244e57c
[10] Lamprea-Montealegre, J. A., Arnold, A. M., McCLelland, R. L., Mukamal, K. J., Djousse, L., Biggs, M. L., Siscovick, D. S., Tracy, R. P., Beisswenger, P. J., Psaty, B. M., Ix, J. H., & Kizer, J. R. (2022). Plasma Levels of Advanced Glycation Endproducts and Risk of Cardiovascular Events: Findings From 2 Prospective Cohorts. Journal of the American Heart Association, 11(15), e024012. https://doi.org/10.1161/JAHA.121.024012
[11] Lee, J., Yun, J.-S., & Ko, S.-H. (2022). Advanced Glycation End Products and Their Effect on Vascular Complications in Type 2 Diabetes Mellitus. Nutrients, 14(15), 3086. https://doi.org/10.3390/nu14153086
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