Glycation and nutrition: understanding this phenomenon

Glycation or Maillard reactionresults from the irreversible fixation of sugars on proteins in the body. This phenomenon can lead to the formation of advanced glycation end products (highly toxic to the body), also known as AGEs or Advanced Glycation End-products.

These products accumulate in the cells of all tissues of the body and end up causing their alteration and therefore being at the origin of the development of chronic diseases and their complications. “For example, we have microangiopathies secondary to diabetes, cardiovascular diseases where the blood vessels gradually deteriorate and cognitive and cerebral aging (neurodegenerative diseases). The appearance of wrinkles corresponds to a very concrete example of the breakdown of the dermis by the glycation reaction. In short, sugar breaks the skin and mucous membranes” explains Dr. Alexandra Dalu, a nutritionist specializing in morphological and anti-aging medicine and also author of the book “ The 100 preconceived ideas » published by Leduc.

AGEs can form from natural way in the body (endogenous glycation) via stress, pollution or exposure to the sun for example; but also and particularly in the case of significant increase in blood sugar and therefore in the vast majority through diet (exogenous glycation). Details :

• Hyperglycemia : “The more sugar we eat, the more we increase our blood sugar (high blood sugar level) and the more the toxicity due to glycation increases” explains Dr. Dalu.
• High temperature cooking methods : the proteins in food will degrade under the effect of heat, then produce toxic products (Shift and Amadori bases)” indicates the doctor, in her work “The 100 preconceived ideas“.

Given the health risks, it is therefore essential to avoid this phenomenon of glycation, particularly through diet. Firstly, wear a special attention to cooking food. “To do this: reduce the cooking time and temperature (below 120 degrees) and avoid browning the food and in any case, do not eat the burnt side” says the specialist in morphological medicine, Dr. Dalu. For example, we favor steam cooking, in a frying pan over low heat, in the oven in foil with parchment paper (and not in aluminum which is toxic), in the oven at low temperature, in a bain-marie, in a marinade, poached and, we use organic olive or palm oil which allow to remain at high cooking. “We can also consume raw as a starter to balance the cooked meal. Raw food provides antioxidants and fibers that will fight against the products glyceric due to cooking the main net. We also avoid eating carbonized deposits on foods or sauces that are full of glycation products,” suggests Dr. Dalu. “Toast, bread that is already cooked, and consumption of biscuits, rusks, pastries and industrial cakes should also be reduced or even banned altogether. Also reduce the consumption of pre-cooked products such as meats such as cold cuts and smoked fish. junk food (chips, fried potatoes, fries, sandwiches, fried foods, doughnuts, etc.) will also have to be eliminated because they are listed as the most glycating products by the WHO (source 1). “Indeed, these foods rich in starch promote the production of acrylamide, a very toxic and carcinogenic food AGE” adds the EFSA (European Food Safety Authority) (source 2)”.

Secondly, also limit your sugar intake by avoiding consuming large quantities of foods glycemic index (IG) high such as sweet desserts, jams, white pasta and flour, pizzas, potatoes or even malt-based drinks but also syrups or even alcohol “which should not be put on the same level because ethanol is a toxin in its own right and different from the glycating product” clarified Dr. Dalu.

It’s not always easy to stick to these good principles, especially during barbecue season. But don’t panic, a few solutions can be incorporated into this summer dish to at least limit the damage! For example, consider accompanying your grilled meat with a large mixed salad, for example, lamb's lettuce, rocket, carrots, tomatoes, raisins, parsley, chives, onions, mushrooms and cruciferous vegetables (broccoli and cauliflower). And with red fruits for dessert of course” suggests Dr. Alexandra Dalu, nutritionist. And more generally to cover the other meals of life: “increase your consumption of fresh foods such as fruits (blueberries, grapes, etc.), vegetables (onions, birds, garlic, etc.), raw vegetables and herbs & spices (rosemary, turmeric, thyme, etc.), with water rich in bicarbonates to reduce acidity” advises Dr. Alexandra Dalu.

At home, with only the reflection of the mirror and your 10 fingers, you could do wonders for your skin by adopting facial yoga into your daily routine, inspired by the “Kobido” method. This discipline, via self-massages and acupressure on the neck, chin, forehead, etc., will help promote the production of collagen and the rebalancing of energies. To do it right? Go online, which is full of tutorials on the subject!

Eliminating or reducing glycotoxins requires a combined approach including dietary changes (see above) but also lifestyle habits. For example, regular physical activity is strongly recommended to reduce the harmful effects of glycation and promote proper functioning of the body, in the broader sense. It is also possible to supplement with some dietary supplementswith antiglycant action, based on carnosine and lipoic acid (antioxidant and anti-glycant proteins). Chlorella is also an interesting antiglycant algae. However, always seek advice from a healthcare professional (general practitioner or nutritionist), especially if you have pre-existing medical conditions or if you are taking other medications.