Longevity experts warn of a dangerous phenomenon occurring within our bodies, known as "glycation end products" or AGEs for short, which are the result of a chemical reaction between sugars and proteins.
Just as a chef browns onions in a pan, new research reveals that the sugars we consume "brown" our bodies from the inside out (scientifically known as the Maillard reaction), leading to premature aging and contributing to many health problems, from cognitive decline to heart disease and even an increased risk of cancer.
The researchers explain that sugars create something akin to "chemical shackles" that disrupt the function of proteins in the body, inhibit enzymes, and damage DNA. The end result is accelerated aging.
These harmful compounds are made from almost any type of sugar, whether it is ordinary table sugar, fructose found in fruits, or glucose.
Foods and drinks that produce these compounds include table sugar, fruit juices, breakfast cereals, soft drinks, carbohydrates, and processed foods. When consumed in excess, sugars begin to attack collagen in the skin, leading to wrinkles and premature aging on the outside. But the greatest danger lies in the internal damage.
This process has been shown to affect proteins responsible for the health of joints, muscles, tendons, and cartilage. Even more concerning is that long-term exposure to sugars can lead to softening of brain tissue by damaging the arteries that supply it with oxygen. Some studies have shown these effects appear after just ten days of following a high-sugar diet. Excessive sugar intake has also been linked to an increase in proteins in the brain that contribute to dementia.
Despite their reputation as part of a healthy diet, fruit juices are warned by researchers to be among the worst sources of these harmful compounds. The fructose in juices is rapidly absorbed into the bloodstream, causing a sharp spike in insulin, which accelerates the aging process internally by up to seven times compared to other sugars.
Whole fruits are safer, because the fiber and nutrients they contain slow down the absorption of sugar into the bloodstream, and the vitamins and minerals they contain largely neutralize the negative effects of these compounds.
Sugars are not the only source of these harmful compounds. Cooking methods that use high heat, such as grilling and roasting, actually begin the process of forming these compounds in the food itself before it is consumed. Grilled and roasted meats are particularly rich in these "pre-formed" compounds.
The good news is that cooking food slowly at low temperatures with plenty of moisture significantly reduces the formation of these compounds. Soups, stews, and steamed foods are healthy choices, and some research suggests that boiled meats contain only a quarter of these compounds compared to grilled or roasted meats.
Although this information may prompt many to reconsider their diet, researchers recognize that giving up grilled foods entirely may be difficult, and that a few extra wrinkles may be an acceptable price to pay for enjoying a grilled chicken from time to time.
