What Are Advanced Glycation End Products (AGEs)?

What are AGEs?

AGEs are compounds formed in the body when fat and protein combine with sugar. When they accumulate in high levels, they increase the risk of many diseases.

Modern diets are linked to high levels of AGEs

AGEs can form inside your body or the foods you eat. Certain cooking methods can cause their levels in food to skyrocket.

When AGEs accumulate, they can seriously damage health

AGEs can build up in the body, causing oxidative stress and chronic inflammation. This increases the risk of many diseases.

Low-AGE diets may improve health and reduce the risk of disease

Limiting or avoiding dietary AGEs has been shown to reduce levels of inflammation and oxidative stress, thus lowering the risk of chronic disease.

So how much is too much?

If you regularly cook foods at high temperatures or consume large amounts of processed foods, your AGE levels are probably high.

To put this in perspective, here are some examples of AGE amounts in common foods, expressed as kilounits per liter:

1 fried egg: 1,240 kU/l

1 scrambled egg: 75 kU/l

2 ounces (57 grams) of toasted bagel: 100 kU/l

2 ounces of fresh bagel: 60 kU/l

1 tablespoon of cream: 325 kU/l

¼ cup (59 ml) of whole milk: 3 kU/l

3 ounces of grilled chicken: 5,200 kU/l

3 ounces of poached chicken: 1,000 kU/l

3 ounces of French fries: 690 kU/l

3 ounces of baked potato: 70 kU/l

3 ounces (85 grams) of broiled steak: 6,600 kU/l

3 ounces of braised beef: 2,200 kU/l

Tips to reduce AGE levels

Several strategies can help you reduce your levels of AGEs.

Choosing healthier cooking methods, limiting foods high in AGEs, eating more antioxidant-rich foods, and exercising regularly can all help reduce AGE levels in the body.

Conclusion:

Modern diets are contributing to higher levels of harmful AGEs in the body.

This is concerning, as high AGE levels are linked to the majority of chronic diseases. The good news is that you can lower your levels with a few simple strategies.

Choose whole food, healthier cooking methods, and an active lifestyle to protect your health.

Sources:

https://www.healthline.com/nutrition/advanced-glycation-end-products

https://drhoffman.com/article/ask-leyla-how-concerned-should-i-be-about-advanced-glycation-end-products-ages