Understanding AGEs and How to Keep Them in Check

Advanced glycation end-products, or AGEs, are compounds that form when sugar binds to protein or fat through a process called glycation. This happens naturally as we age but can accelerate with high blood sugar, certain health conditions and even the way we cook. High-heat methods such as grilling and frying create more AGEs in food while lifestyle factors like diet and exercise influence how much accumulates in the body.

Why does this matter? When AGEs build up faster than our bodies can clear them, they trigger oxidative stress and inflammation, damaging cells and tissues. Over time, this can contribute to visible signs of aging such as wrinkles as well as serious conditions including diabetes, heart disease and Alzheimer’s disease. Think of it like pouring syrup over Legos: a little is manageable, but pour too much and the pieces stick together, losing their function.

The good news is that small changes can make a big difference. Water-based cooking methods — steaming, boiling, poaching and simmering — significantly reduce AGE formation, compared to high-heat techniques, and help preserve vitamins and minerals. If you do grill or sear, keep it brief, add an acidic marinade and balance your plate with plenty of raw or lightly cooked vegetables. Rotating cooking methods throughout the week and loading up on fiber-rich plants can help your body process AGEs more effectively. And remember, plant-based foods aren’t automatically risk-free if they’re fried or heavily processed.

Ultimately, it’s about balance. Enjoy your favorite foods but pair them with nutrient-dense sides and smarter cooking techniques. These simple steps can help protect your health, reduce inflammation and keep your body functioning at its best for years to come.

For more tips on healthy living including recipes, programs and events, visit stjudewellnesscenter.org.