Advanced glycation end products (AGEs) may accelerate aging and are linked with the development and progression of chronic diseases such as diabetes, cardiovascular disease, and neurodegenerative diseases. These compounds are primarily found in foods cooked at high temperatures, such as roasted, grilled, fried, and deep-fried items.

Huang Yunqian, a nutritionist for the Taiwanese National College Entrance Examination and a diabetes health lecturer recently discussed the health risk of AGEs in NTDTV’s “Health 1+1“ program. She also provided suggestions on how to reduce their impact through diet and lifestyle adjustments.

Damage to Multiple Organs

AGEs can affect a variety of proteins in the body, such as insulin, which controls blood sugar, according to Huang. Studies show that long-term intake of AGEs can increase insulin resistance and the risk of Type 2 diabetes. The accumulation of excess AGEs in the body can have detrimental effects on multiple organs:

• Bones: AGEs binding to bone proteins can lead to osteoporosis or arthritis.
• Kidneys: The kidneys typically clear free AGEs adducts, excreting them through urine; however, a large accumulation of AGEs in the plasma can impair kidney function and cause chronic kidney disease.
• Muscle: AGEs can contribute to muscle loss, potentially leading to sarcopenia.
• Brain: AGEs can cause cognitive impairment.
• Skin: When AGEs bind with collagen and elastic fibers in the skin, this can reduce skin elasticity, resulting in increased skin inflammation, dryness, and wrinkles.

Poor Diet Increases Presence of AGEs 

Huang said that the unfavorable external environment, such as ultraviolet rays and air pollution can influence AGEs accumulation in the body. Certain dietary choices can also accelerate this buildup:

1. Barbecue food, including grilled meat, sausages, and hot dogs.
2. Foods cooked at high temperatures, such as those stir-fried with fuming oil.
3. Snacks and sugary drinks, especially hand-cranked beverages (such as bubble tea, fruit teas, and other made-to-order sweet drinks commonly sold at beverage shops), are major sources of added sugar. These drinks often contain high levels of syrup, sweetened condensed milk, or artificial flavorings, contributing to excessive sugar intake and potential health risks such as obesity, insulin resistance, and metabolic disorders.
4. Food that are high in oil, sugar, and fried such as doughnuts. Huang suggested bagels as a better alternative to such foods because bagels are boiled first before being baked, reducing the AGEs content. Flour-based products with crispy crusts, such as bread and croissants, tend to have higher levels of AGEs.

Huang emphasized that toasting bread can generate significant amounts of AGEs because of the “Maillard reaction,“ which occurs when flour, sugar, and butter are heated to high temperatures. She recommends steamed buns as a substitute for toast when eating jam, as steamed buns are cooked with water vapor and produce fewer AGEs.

Cooking Strategies for Reducing AGEs

Huang recommends the following cooking methods to minimize AGEs formation in food:

• Cook at low temperature: Steaming, boiling, and stewing can help avoid the high-temperature effects of grilling or frying.
• Shorten cooking time: Even when cooking at low temperatures, minimize heating time.
• Eat raw: Incorporate more raw vegetables and fruits to prevent nutrient loss and glycation reactions during cooking.
• Add spicy raw ingredients: Foods like tomatoes, basil, and onions. are rich in antioxidants that can reduce the production of AGEs.
• Marinate meat with lemon: Marinating meat in lemon juice for at least an hour before grilling or frying can effectively reduce AGEs production.
• Choose low-fat meats: Opt for chicken, fish, and seafood, and avoid high-fat red meats such as snowflake beef or Wagyu. Consider using soy products as a meat substitute.

Lifestyle Modifications to Minimize AGEs

Huang suggested several lifestyle changes to reduce the accumulation of AGEs in the body and accelerate their excretion:

Eat more fresh fruits and vegetables

Fresh produce is rich in antioxidants, which can help neutralize AGEs and accelerate the elimination of AGEs from the body. She recommends eating the “seven colors” fruits and vegetables to obtain a variety of beneficial phytochemicals. For instance, add fresh gherkins to complement fried foods.

Regular exercise

Exercise can boost metabolism and help eliminate waste products from the body, including AGEs.

Adequate hydration 

Drinking more water can promote metabolism, help eliminate waste products from the body, keep the skin moisturized, and reduce the impact of AGEs on the skin.

Eat a balanced diet

Nutritionists recommend using the “healthy eating plate“ model to guide dietary choices, emphasizing that you eat enough vegetables. The amount of vegetables should be at least larger than your fist. The goal is to eat at least half a bowl of cooked vegetables or 100 grams (about 3.5 ounces) of lettuce at each meal to ensure adequate fiber and antioxidant intake, which supports bowel regularity and AGEs excretion.

Wear a mask

Wearing a mask can block air pollution and reduce skin damage caused by airborne particles, such as fine particulate matter (PM2.5) and other pollutants. This, in turn, helps minimize oxidative stress and inflammation, thereby reducing the production of advanced glycation end products (AGEs).

Wear sunscreen

Ultraviolet rays accelerate skin aging, so you should wear a mineral based sunscreen when outside, even on cloudy days or for short periods spent outdoors.

Detection of AGEs Levels

In the past, AGEs measurement required blood testing, according to Huang. However, advancements in technology now allow for non-invasive measurement using devices that use ultraviolet light.

Wearable devices, such as watches, are also available for continuous monitoring of AGEs levels.

You can also assess the amount of AGEs in the body by checking the condition of your skin. Sallow skin and increased wrinkles can serve as indicators of AGEs accumulation in the body.