From the Guidelines
To decrease Advanced Glycation End (AGE) products, a healthy diet rich in fresh vegetables and fruits, non-added sugar beverages, and foods prepared by steaming and poaching is recommended. This approach is supported by a recent study published in 2021 in the Nutrition Research Reviews journal 1. The study suggests that a varied diet, food reformulation, and good culinary practices can help reduce the body's AGE pool.
Key Recommendations
- Increase intake of fresh vegetables and fruits, which are naturally low in AGEs
- Choose non-added sugar beverages containing inhibitors of the Maillard reaction
- Opt for cooking methods that use moisture and lower temperatures, such as steaming and poaching
- Consider incorporating supplements or novel foods with low sugars, low fats, and enriched in bioactive compounds that can modulate carbohydrate metabolism and reduce the body's AGE pool, as recommended by the Spanish Society of Community Nutrition (SENC) and Harvard University 1.
Lifestyle Modifications
- Maintain good blood glucose control, especially for individuals with diabetes, as high blood sugar accelerates AGE production
- Engage in regular physical activity to improve insulin sensitivity and reduce AGE accumulation
- Stay well-hydrated to help remove existing AGEs from tissues By following these dietary and lifestyle recommendations, individuals can effectively decrease their Advanced Glycation End (AGE) products and reduce the risk of associated health problems, ultimately improving their overall quality of life and reducing morbidity and mortality 1.
From the Research
Methods to Decrease Advanced Glycation End (AGE) Products
- Restricting dietary AGEs intake has been shown to reduce circulating AGEs levels and have beneficial effects on oxidative stress and inflammation indices 2, 3, 4
- Cooking methods can significantly impact AGE formation, with dry heat promoting new AGE formation by >10- to 100-fold above the uncooked state, while moist heat, shorter cooking times, and lower temperatures can reduce AGE formation 5
- Using acidic ingredients such as lemon juice or vinegar can also reduce AGE formation during cooking 5
- Aminoguanidine, an AGE inhibitory compound, can prevent new AGE formation during cooking 5
- Foods high in fat and protein, such as animal-derived foods, are generally AGE-rich and prone to new AGE formation during cooking, while carbohydrate-rich foods like vegetables, fruits, whole grains, and milk contain relatively few AGEs 5
Key Findings
- A low-dietary AGE (L-dAGEs) intervention can minimize AGEs accumulation and have beneficial effects on oxidative stress and inflammation indices 2
- Reducing dietary AGEs intake can also reduce total systemic load and insulin resistance in animals and humans with diabetes, polycystic ovary syndrome, and healthy populations 3
- High adherence to an AGE-lowering diet is associated with a greater reduction in serum AGEs levels 4
Dietary Recommendations
- Choose cooking methods that minimize AGE formation, such as moist heat, shorter cooking times, and lower temperatures 5
- Use acidic ingredients like lemon juice or vinegar to reduce AGE formation during cooking 5
- Limit intake of animal-derived foods high in fat and protein, which are prone to new AGE formation during cooking 5
- Increase consumption of carbohydrate-rich foods like vegetables, fruits, whole grains, and milk, which contain relatively few AGEs 5