How AGEs Form in the Body

While the human body operates at much lower temperatures, glycation still occurs gradually as proteins encounter sugars over time, particularly in the bloodstream. In individuals with diabetes, red blood cells undergo glycation, which is monitored through a blood test known as HbA1c, or glycated hemoglobin. Elevated glucose levels in the blood lead to increased glycation in red blood cells.

The higher the glycation, the greater the HbA1c percentage, which ranges from 6.5% to over 15% in poorly controlled diabetes. Anything below 6.5% is not classified as diabetes. Physicians use HbA1c levels to assess both glucose control and AGE levels in the bloodstream. For non-diabetics, researchers are investigating albumin—a prevalent protein in plasma—as a potential indicator of AGE levels. Over time, albumin can also become glycated, similar to red blood cells.

A large-scale study involving over 1,500 participants from Japan demonstrated that elevated glycated albumin levels accurately identified individuals with diabetes, closely mirroring HbA1c results.

The Consequences of High AGE Levels

Just as AGEs harden meat proteins, they also stiffen arterial walls. This stiffness can lead to increased blood pressure and damage to arteries, particularly in individuals with diabetes, where red blood cells become sticky, causing additional harm to small blood vessels, such as those in the eyes or fingertips. Smaller vessels can become occluded more easily, while larger vessels take longer to sustain damage. This process can instigate an inflammatory cycle, contributing to cardiovascular ailments like atherosclerosis and heart disease.

AGEs accumulating in bones and joints may be linked to conditions like osteoporosis and arthritis. Furthermore, they are associated with cognitive decline, delayed wound healing, skin aging, cataracts, Alzheimer's disease, and erectile dysfunction, negatively affecting nearly all tissues and organs in the body.

Beyond internal production, we also encounter AGEs from external sources, such as smoking. However, dietary intake remains the primary contributor to our AGE levels.

Dietary Sources of AGEs

Animal products are the main culprits when it comes to dietary AGEs, primarily due to their high protein content. For instance, meat contains 150 times more AGEs than fresh fruits and vegetables. The worst offenders include bacon and chicken, especially when cooked via broiling or frying. In contrast, cooking methods like steaming generate significantly fewer AGEs. Generally, higher cooking temperatures yield more AGEs, although the amount varies by food type. Interestingly, lamb, when cooked at high temperatures, produces fewer AGEs compared to chicken cooked in boiling liquid.

Additionally, AGEs found in animal-derived foods, such as butter and margarine, tend to be more harmful than those from plant sources like olive oil. In animal research, mice fed a high AGE diet had a lifespan of less than 44 weeks, while those on a low AGE diet lived for at least 56 weeks. High AGE consumption was correlated with increased inflammation, insulin resistance, and kidney and heart scarring. Another study involving approximately 3,000 individuals revealed that those adhering to meat-heavy diets were three times more likely to develop dementia compared to vegetarians.

The body attempts to eliminate toxins generated by AGEs, but metabolic issues like diabetes can overwhelm these natural defenses.

Strategies to Mitigate AGE Exposure

When indulging in meat, the cooking method significantly influences AGE formation. Cooking at lower temperatures minimizes AGE production compared to high-heat methods. Flames that char the meat not only ruin its flavor but also contribute to health risks.

Regardless of cooking method, plant-based foods inherently contain far fewer AGEs than meat or animal products. For a meaty flavor without the meat, consider grilling mushrooms, particularly lion’s mane mushrooms, flattened to resemble a burger or steak. Achieving a proper Maillard reaction will yield that familiar crispiness without the need for meat.

Ultimately, making dietary adjustments is crucial. The damage caused by AGE accumulation is not instantaneous; however, regular consumption of meat products accelerates this process and contributes to internal aging. If you consume meat daily, consider gradually reducing your intake. This is especially important for those who are diabetic or pre-diabetic. Alternatively, switch to lower-temperature cooking methods if meat is a significant part of your diet. Minimizing AGE exposure is vital for maintaining a youthful state for as long as possible.

The first video titled "How Not to Age — Presentation" discusses the impact of dietary choices on aging and provides insights into maintaining a youthful body.

The second video "AGEs: The Surprising Link Between our Diet and Aging" delves into advanced glycation end products and their connection to diet and aging.