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Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

Aging is inevitable, but the speed and quality of how you age are influenced by many internal and external factors. One process that’s increasingly gaining attention in the field of longevity science is the formation of advanced glycation end products (AGEs). 

When these compounds build up beyond what the body can clear, they contribute to tissue damage and can speed up the aging process.

Read on to learn what AGEs are, how they form, and practical ways to keep them in check for healthier aging.

What Are Advanced Glycation End Products, and How Do They Form?

AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream through a process called glycation. This chemical reaction alters the structure and function of proteins, making them less flexible and more prone to damage. 

AGEs can also form in foods. Dry, high-heat cooking methods, including grilling, roasting, baking, frying, broiling, searing, and toasting, can dramatically increase AGE content, sometimes by 10 to 100 times compared to raw foods.

Animal-based foods rich in protein and fat are particularly susceptible to AGE formation when exposed to high temperatures. This makes foods like red meat, cheese, fried eggs, butter, cream cheese, margarine, mayonnaise, oils, and nuts common sources. Fried foods and heavily processed products also tend to be loaded with AGEs.

What Are the Effects of AGEs on the Body?

The body has natural defenses against AGEs, particularly enzymes and antioxidant systems that help break them down and clear them out. 

However, when AGEs are produced or consumed in excess, these protective mechanisms become overwhelmed, allowing them to build up in tissues over time. While small amounts are generally harmless, high AGE levels trigger oxidative stress and inflammation, key drivers of aging and many chronic diseases.

High levels of AGEs have been linked to premature aging, as well as the development of many diseases, including heart disease, diabetes, liver disease, Alzheimer’s, arthritis, kidney failure, and high blood pressure, among others.

The Link Between Blood Sugar and AGEs

One of the primary drivers of AGE formation is chronically elevated blood sugar levels. When glucose levels stay elevated, the glucose binds more easily to proteins and fats, accelerating glycation and AGE production. This helps explain why people with diabetes often have higher AGE levels.

But it’s not only a concern for those with diabetes. Frequent blood sugar spikes from sugary foods, refined carbohydrates, or inactivity can also fuel AGE buildup.

5 Natural Ways to Reduce AGEs

While AGEs can be harmful, the good news is there are several steps you can take to minimize their impact. Research points to several proven ways to reduce AGE buildup and support healthy aging:

#1: Choose Cooking Methods Wisely

Dry-heat cooking, like frying, grilling, or broiling, produces more AGEs in food. Cooking methods that minimize the production of AGEs include steaming, poaching, boiling, simmering, and slow cooking, as they use lower temperatures and moist heat.

#2: Prioritize Whole, Plant-Rich Foods

Fruits, vegetables, whole grains, and legumes are rich in antioxidants that combat oxidative stress caused by existing AGEs. Even when cooked at high temperatures, plant-based foods generally produce lower AGEs than animal-based foods.

#3: Cook Meat with Acidic Ingredients 

When cooking meat with high heat, pair it with acidic ingredients, such as vinegar, lemon juice, or tomato juice. This technique may cut AGE formation by as much as 50 percent.

#4: Manage Blood Sugar

Maintaining steady blood sugar levels through a balanced diet, regular exercise, effective stress management, and quality sleep is one of the most effective ways to limit AGE formation. 

Some natural compounds can further support this effort. For example, dihydroberberine (DHB) is a highly bioavailable form of berberine that has been shown to support healthy blood sugar levels and reduce post-meal spikes, thereby helping to curb one of the main drivers of AGEs. 

Look for products that contain GlucoVantage® by NNB Nutrition—the only DHB brand supported by research. 

#5: Increase Physical Activity

Exercise not only improves insulin sensitivity but also helps reduce existing AGE accumulation in tissues. Both aerobic and resistance training provide benefits.

Supporting Healthy Aging by Reducing AGEs

While aging is unavoidable, AGEs are one factor that is somewhat in your control. By choosing healthier cooking methods, emphasizing foods rich in antioxidants, staying physically active, and maintaining balanced blood sugar levels, you can reduce AGE accumulation and its harmful effects.