The Science Behind AGEs

Advanced glycation end products (AGEs) are compounds formed when proteins or fats combine with sugars, either naturally in our bodies or through certain cooking methods. While some AGE formation is inevitable, excessive amounts may contribute to inflammation and oxidative stress.

Understanding AGE Formation

How AGEs Form:

• Protein-sugar combinations
• High-heat cooking methods
• Food processing
• Natural body processes
• Aging

Impact on Health:

• Increased inflammation
• Oxidative stress
• Tissue damage
• Cellular aging
• Chronic disease risk

Reducing AGE Exposure

Cooking Methods:

1. Moist Heat Cooking

• Steaming
• Boiling
• Poaching
• Slow cooking
• Pressure cooking

2. Temperature Control

• Lower cooking temperatures
• Shorter cooking times
• Gentle heating methods
• Avoiding charring
• Using marinades

Smart Food Choices

Lower AGE Foods:

• Whole grains
• Legumes
• Fresh fruits
• Vegetables
• Low-fat dairy

Higher AGE Foods to Limit:

• Processed meats
• Fried foods
• Grilled proteins
• Highly processed snacks
• Fatty meats

Practical Implementation

Daily Strategies:

• Choose whole foods
• Use moist cooking methods
• Include acidic ingredients
• Limit processed foods
• Focus on plant-based options

Sample Menu Plan:

Breakfast:

• Overnight oats with berries
• Greek yogurt
• Cinnamon and nuts

Lunch:

• Steamed vegetables
• Poached fish
• Quinoa
• Lemon dressing

Dinner:

• Bean and vegetable soup
• Whole grain bread
• Steamed greens
• Fresh fruit dessert

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Dariya B., Nagaraju G.P. (2020). Advanced Glycation in Diabetes, Cancer and Phytochemical Therapy. Drug Discovery Today, 25:1614-1623.

[2] Twarda-Clapa A, et al. (2022). Advanced Glycation End-Products (AGEs): Formation, Chemistry, Classification, Receptors, and Diseases Related to AGEs. Cells, 11(8):1312.

[3] Uribarri J, et al. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc, 110(6):911-16.

[4] Ulrich P, Cerami A. (2001). Protein glycation, diabetes, and aging. Recent Progress in Hormone Research, 56:1-21.

[5] Vlassara H, et al. (2016). Oral AGE restriction ameliorates insulin resistance in obese individuals with the metabolic syndrome: a randomized controlled trial. Diabetologia, 59(10):2181-92.