The TL;DR
Glycation is the same chemical reaction that browns a steak or toasts bread (the Maillard reaction). Inside your body, it happens when excess sugar binds to proteins, forming sticky “handcuffs” called Advanced Glycation End-products (AGEs). This stiffens blood vessels (hypertension), wrinkles skin (collagen damage), and clouds vision (cataracts).
Accessibility Level
Level 1 (Foundation): You measure this indirectly via HbA1c (glycated hemoglobin).
The Science of Stiffness
Internal Sources
- Hyperglycemia: High blood sugar increases the rate of glycation.
- Time: Long-lived proteins (like collagen and elastin) accumulate AGEs over decades. This is why old skin doesn’t snap back.
External Sources
- Diet: Foods cooked at high heat (grilling, frying, roasting) contain massive amounts of AGEs.
- Cooking Method: “Wet” cooking (steaming, boiling, stewing) produces far fewer AGEs than “dry” cooking (grilling).
RAGE (Receptor for AGEs)
AGEs bind to a receptor called RAGE, triggering massive inflammation (NF-kB pathway). This links sugar directly to inflammation.
Evidence Matrix
| Source | Verdict | Notes |
|---|---|---|
| Diabetes Research | Strong | Diabetics age faster because they have higher rates of glycation. |
| Dermatology | Strong | Glycation is the primary driver of non-UV related skin aging. |
| Cardiology | Strong | AGEs stiffen the arterial walls, causing systolic hypertension in the elderly. |
How to Optimize
1. Control Glucose
Keep HbA1c under 5.2%. Every spike contributes to the “browning.”
2. Cooking Methods
- Marinate: Using acidic marinades (lemon, vinegar) before grilling reduces AGE formation by up to 50%.
- Low & Slow: Slow cookers and pressure cookers are pro-longevity tools.
3. Supplements
- Carnosine / Beta-Alanine: Can inhibit AGE formation.
- Benfotiamine: A B-vitamin derivative shown to block glycation pathways.
References
Uribarri, J., et al. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association.
Singh, R., et al. (2014). Advanced glycation end products and diabetic complications. Korean Journal of Physiology & Pharmacology.
Gkogkolou, P., & Böhm, M. (2012). Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology.