The eyes may be the window to the soul, but they can also reveal a lot about our health. Recent research has uncovered a surprising connection between the whites of our eyes and the risk of developing a fatal disease. The key to this discovery lies in a group of toxins called advanced glycation end products, or AGEs for short. These AGEs are formed when sugar reacts with proteins in our body, leading to a range of health issues, from skin aging to cognitive decline.
In this article, we'll explore the science behind AGEs, their impact on our health, and how we can reduce our exposure to them. We'll also delve into the fascinating world of low-AGE cooking, which aims to minimize the formation of these harmful toxins in our food. So, if you're curious about how your diet might be affecting your health, and how you can make simple changes to improve it, read on.
The Hidden Toxins in Our Eyes
The human eye is a remarkable organ, but it can also provide valuable insights into our overall health. Recent studies have shown that the whites of our eyes can reveal tell-tale signs of advanced glycation end products (AGEs). These AGEs are formed when sugar reacts with proteins in our body, leading to a range of health issues, from skin aging to cognitive decline.
One of the most striking examples of this is the development of cataracts, a common eye condition that affects millions of people worldwide. According to Vincenzo Fogliano, a professor at Wageningen University in the Netherlands who studies AGEs, people who consume a high-sugar diet are more likely to lose their vision due to cataracts. The lens of the eye can become yellow due to the accumulation of AGEs, which can lead to vision loss.
The Science Behind AGEs
AGEs are formed when sugar reacts with proteins in our body through a process called glycation. This reaction occurs when sugars in the bloodstream react spontaneously with proteins in tissues such as our muscles and organs. While we've all unknowingly seen the consequences of glycation without realizing it (chefs exploit this chemical reaction to make caramel), the real concern arises when we consume large amounts of sugar.
According to Pankaj Kapahi, a professor at the Buck Institute for Research on Aging, fructose in fruit juice or sweets is one of the worst culprits as it's absorbed quickly into the circulation, inducing glycation up to seven times faster than glucose. If you were able to examine a sample of your blood after a particularly intense fructose binge, the sheer amount of glycation taking place would cause it to temporarily resemble liquid caramel.
The Impact of AGEs on Our Health
The impact of AGEs on our health is far-reaching. More than just making us look older, AGEs can also affect the structure and function of many of the 20,000 or so proteins in our body. They can alter the elasticity of the heart and the lining of the arteries that supply blood to the brain, leaving the brain physically softer and more likely to deteriorate. Studies have shown we can see the beginnings of this after just ten consecutive days on a high-sugar diet.
AGEs are even linked to cancer, acting as a fuel for tumours by persistently activating a switch in the immune system called RAGE (Receptor for Advanced Glycation End Products), which generates damaging amounts of inflammation. If it doesn't induce cancer first, copious consumption of sugar will also increase your chances of getting dementia, driving the formation of toxic plaques of beta-amyloid protein that are a hallmark of Alzheimer's disease.
The Hidden AGEs in Our Food
What many people don't realize is that AGEs are not only formed within our bodies but also in the food we eat. From Sunday roasts to summer barbecues, the delectable flavors, aromas, and crispiness of some of our favorite foods come from our taste buds sensing the presence of preformed AGEs. These preformed AGEs are formed when food is exposed to high heat, such as when meat is grilled or roasted.
According to Dr. Jaime Uribarri, a kidney specialist at the Icahn School of Medicine at Mount Sinai in New York, whole foods such as fruits, vegetables, and whole grains contain negligible quantities of preformed AGEs. Even when roasted or fried, levels remain low, something that he believes is due to their high water content and the presence of vitamins and antioxidants.
However, when it comes to ultra-processed foods, the quantity of preformed AGEs can quickly spiral to considerable numbers. For example, 100g of peanut butter contains 7,517 AGEs, making it a significant source of these harmful toxins. To find out more about low-AGE cooking, I visited the Basque Culinary Center, a hub for producing great-tasting food without accumulating a glut of AGEs.
Low-AGE Cooking: A New Approach to Healthy Eating
At the Basque Culinary Center, I met Nahuel Pazos, a chef who's spent most of his career working in some of Spain's most famous restaurants. Now, he spends his time working alongside academics at the nearby University of Navarra to design practical, low-AGE recipes to mitigate or slow down the progression of conditions ranging from type 2 diabetes and irritable bowel syndrome to cognitive decline.
Each month, up to 80 people at a time from across the region with these various conditions are bussed to the centre for government-funded masterclasses with Pazos and his chefs, to learn the secrets of low-AGE cooking. This approach involves cooking food at lower temperatures for longer, and with ample moisture, such as in soups or stews or steaming.
Some AGEs researchers have suggested that the traditional practice in many Asian countries of cooking with more moisture may contribute to the much lower incidence of overall cancers on the Asian continent. Research shows that poached or steamed chicken holds less than a quarter of the AGE content of roasted or grilled chicken. Slower cooking – cooking for longer, over lower heat – should be our mantra.
The Future of Low-AGE Cooking
While low-AGE cooking offers a promising approach to reducing our exposure to harmful toxins, it's not a panacea. As Pazos points out, the secret is to balance occasional necessary indulgences within a healthy dietary pattern. Now, he always has vegetables with every meal, but he believes in finding an equilibrium, as cooking and eating are sources of happiness for him.
In conclusion, the science behind AGEs is complex, but the implications for our health are clear. By reducing our exposure to these harmful toxins through diet and cooking, we can take control of our health and potentially slow down the aging process. So, the next time you're in the kitchen, consider the impact of your choices and how they might affect your health in the long run.
