Luan Orlandi/📗Nutrition Blog/
Advanced Glycation End Products
Advanced Glycation End Products

Advanced Glycation End Products

Published
Aug 10, 2021
Glycation is a process that occurs in the body when a sugar molecule binds to a protein or fat in the body. This results in wasted compounds (called Advanced Glycation End Products, or AGEs) attached to the body and they are resistant to renewal.
The DNA is wrapped by proteins involved in keeping the aging and healthiness of the body. Studies found that the loss of these proteins due to suppression through glycation is a strong link for longevity and healthy life with mitigated diseases.
AGEs are created in two ways: oxidative stress and inflammation. Even though they are a negative phenomenon, it's a healthy way for our body to detoxify naturally the waste products of metabolism. But to create such compounds, studies found that is in the diet that people follow and that there are major sources on the type of food and cooking methods, which involve foods dense in fat and proteins exposed to high temperatures.

Which foods and cooking methods are mostly linked to AGEs

In one particular study, hundreds of types of foods and cooking methods were tested for AGEs (varying a lot from burgers, veggies, nuts, dairy, cereals, soda, coffee, and so on). The top AGE-contaminated products are meat, and when compared to other foods, the study also found that:
  • cooked meat has 20 times more AGEs than highly processed food (commonly know by foods in packages ready to eat at the grocery store)
  • cooked meat has 150 times more AGEs than uncooked fruits, greens, and vegetables
Even though the cooking method matters, like roasted chicken is better than barbecue chicken, what is more relevant, is that cooked plants generate even fewer AGEs, because the amount of AGEs in the first place for raw plants is much lower. Although, nuts and seeds tend to have more AGEs due to the high source of protein and fat.
The conclusion of the study was that cutting meat in the diet can radically decrease AGEs in the body. But in general, just avoiding high sources of AGEs can be a good strategy to handle accelerated aging and epidemic diseases like Alzheimer and diabetes.
For comparison, here are some of the data from the studies (see references for more) that I found interesting to share. It's also important to know this is looking at the AGEs of food in just one aspect, without comparing nutritional value. It's also important to notice the amount in each food, which when reflected in the diet, each person consumes a different variety in different amounts.
 
AGEs sources:
  • Fried Bacon without oil (13g) — 91577 AGEs (kU/100g)
  • Whipped Butter (5g) — 26480 AGEs (kU/100g)
  • Olive oil (5ml) — 11900 AGEs (kU/100g)
  • Fried Beef with olive oil (90g) — 10058 AGEs (kU/100g)
  • Roasted Cashews (30g) — 9807 AGEs (kU/100g)
  • Microwaved Bacon (2 slices) — 9023 AGEs (kU/100g)
  • Fried Chicken with olive oil (90g) — 7390 AGEs (kU/100g)
  • Fried Beef without oil (90g) — 6973 AGEs (kU/100g)
  • Raw Cashews (30g) — 6730 AGEs (kU/100g)
  • Roasted beef (90g) — 6071 AGEs (kU/100g)
  • Raw Avocado (90g) — 4731 AGEs (kU/100g)
  • Fried Salmon with olive oil (90g) — 3083 AGEs (kU/100g)
  • Microwaved Beef for 6 min (90g) — 2687 AGEs (kU/100g)
  • Raw beef (90g) — 707 AGEs (kU/100g)
  • Raw Salmon (90g) — 528 AGEs (kU/100g)
  • Grilled Vegetables: broccoli, carrots, celery (100g) — 226 AGEs (kU/100g)
  • Baked Apple (100g) — 45 AGEs (kU/100g)
  • Raw Apple (100g) - 13 AGEs (kU/100g)

References