Glycation occurs when sugar molecules attach to proteins or fats without an enzyme, forming advanced glycation end products (AGEs). Exogenous glycation occurs during cooking and can produce carcinogens, while endogenous glycation is linked to age-related diseases and diabetes complications. AGEs also increase the risk of heart disease and can be inhibited by certain nutrients and plant extracts.
Glycation is a reaction that occurs when simple sugar molecules, such as fructose or glucose, attach to proteins or lipid fats without the moderation of an enzyme. This results in the formation of rogue molecules known as advanced glycation end products (AGEs). This process, also known as non-enzymatic glycosylation, is normally governed by the enzymatic activity, necessary to regulate the metabolic functioning of the molecules. However, the lack of this catalyst discourages the normal glycosylation of sugars to produce needed energy and because it disrupts normal metabolic pathways and advances the circulation of AGEs, it can promote some health risks.
Exogenous glycation, a form that occurs outside the body, is responsible for the browning of foods during cooking. This type is nicknamed the Maillard reaction, after the early 20th-century French chemist who first observed how sugars react with fats or proteins when exposed to high temperatures. While crispy French fries and grilled meats may be tasty, the reaction that produces them also creates 20-propenamide, a suspected carcinogen that accompanies the meal. Additionally, exogenous AGEs are sometimes added to certain foods to enhance color and flavor, including baked goods, dark colas, and coffee.
Endogenous glycation, which occurs in the body, is associated with increased oxidative damage. AGEs and their byproducts are linked to many age-related diseases, including Alzheimer’s. This process is especially concerning for diabetics, who already suffer from the effects of poor glucose control. In fact, elevated AGE levels contribute to a number of diabetes-related complications, including neuropathy, retinal disease, and kidney failure.
Elevated levels of AGEs also reduce nitric oxide levels, which promotes vascular damage and an increased risk of heart disease. Because sugar molecules bind to high-density lipoprotein molecules — the “good” cholesterol — the latter is prevented from binding to receptors in the liver. The end result is that the liver is tricked into thinking there is a shortage of cholesterol and continues to produce more of it to deposit in the bloodstream.
AGEs appear to age the human body faster than nature intended. In addition to limiting your consumption of baked goods, fried foods, and other foods high in AGEs, studies have shown that some nutrients can act as inhibitors of this process. For example, calcium pyruvate and carnosine not only appear to help prevent the reaction but also stimulate the proteolysis or degradation of glycated proteins. Some plant extracts have also been studied for their potential to prevent glycation, at least in vitro. Among those that have shown promising results are cinnamon, black pepper, ginger, cumin and green tea.
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