Advanced Glycation End Products (AGEs) are harmful compounds formed when sugars react with proteins, fats or DNA in the body through a process called glycation.
They are particularly important in people with diabetes because persistently elevated blood glucose accelerates AGE formation.
AGEs are associated with ageing, inflammation, oxidative stress and complications affecting blood vessels, kidneys, eyes and nerves.
1. How are AGEs formed?
AGEs develop through two main pathways:
Inside the body (endogenous): Excess glucose reacts with proteins and fats over time.
From food (exogenous): Certain cooking methods produce AGEs that can be absorbed through digestion.
The formation of AGEs increases with:
High blood glucose levels.
Long-standing diabetes.
Oxidative stress.
Chronic inflammation.
Ageing and reduced kidney function.
2. Why are AGEs harmful?
AGEs can damage tissues through several mechanisms:
Body system | Potential effects |
|---|---|
Blood vessels | Stiffness and endothelial dysfunction |
Kidneys | Diabetic kidney disease |
Eyes | Diabetic retinopathy progression |
Nerves | Diabetic neuropathy |
Heart | Increased cardiovascular risk |
Skin | Reduced elasticity and premature ageing |
AGEs also bind to a receptor called RAGE (Receptor for Advanced Glycation End Products). This activates inflammatory and oxidative stress pathways.
3. Foods that contain high levels of AGEs
Cooking methods significantly influence AGE formation.
Higher AGE foods
Deep-fried foods
Grilled and barbecued meat
Roasted meat
Processed meats
High-fat baked foods
Generally lower AGE foods
Steamed vegetables
Boiled legumes
Fresh fruits
Vegetable soups
Whole grains
Dry, high-temperature cooking (frying, grilling and roasting) generally produces more AGEs than moist cooking methods such as boiling, steaming and stewing.
4. How can you reduce AGE formation?
Here are practical measures:
Maintain healthy blood glucose levels.
Reduce consumption of heavily fried and processed foods.
Prefer steaming, boiling and stewing.
Eat vegetables, legumes and whole grains.
Include foods rich in natural antioxidants.
Maintain regular physical activity.
Manage blood pressure and cholesterol.
Avoid smoking.
5. AGEs and diabetes: An important relationship
AGEs are particularly relevant to diabetes because they can contribute to:
Diabetic retinopathy: Damage to small blood vessels in the retina.
Diabetic nephropathy: Progressive kidney damage.
Peripheral neuropathy: Damage to nerves, particularly in the feet.
Cardiovascular disease: Increased vascular stiffness and inflammation.
One important point: AGE accumulation can persist even after blood glucose improves. Therefore, long-term glucose management is important.
6. Can AGEs be measured?
Researchers use several methods:
Skin autofluorescence measurements.
Blood measurements of specific AGEs, such as CML (carboxymethyl lysine).
Research measurements of circulating AGE compounds.
However, AGE testing is not currently a routine substitute for HbA1c, kidney function tests or other established diabetes assessments.
7. My recommendation
The most important strategy is not to purchase expensive AGE-reduction supplements. It is to control blood glucose, follow a balanced diet and reduce exposure to high-temperature cooking products.
A useful distinction: AGEs are not simply a consequence of eating sugar. They are also produced naturally inside the body, particularly when glucose remains elevated for prolonged periods.
