When it comes to aging, most of us tend to focus on the obvious factors—like staying hydrated and getting enough sleep. But did you know that the foods you eat and the way you combine them actually plays a major role in how quickly you age? It’s true—some food pairings can speed up the aging process, leading to wrinkles, cognitive decline, and even chronic illnesses.
In this article, we’re going to explore how specific food combinations, as well as how certain oils commonly used in cooking, can create harmful compounds that accelerate aging, and more importantly, I’ll show you how to make better choices to protect your body and keep it feeling youthful for longer. Get ready for some life-changing information.
What Are AGEs and Why Should You Care?
When we eat, the foods we consume interact in complex ways in our bodies. One of the byproducts of this interaction can be what is known as Advanced Glycation End Products (AGEs)—compounds that form when protein or fat molecules combine with sugar and other carbohydrates. Think of it like a chemical reaction that accelerates the aging process inside your body. Additionally, heating certain oils will also contribute to the formation of AGEs.
AGEs are harmful because they damage healthy cells and tissues over time. They cause inflammation, stiffen your arteries, and even contribute to the development of diseases like diabetes, Alzheimer's, and macular degeneration. The more AGEs that build up, the faster the body shows signs of aging, both externally (like wrinkles and sagging skin) and internally (like a decline in brain function and organ health).
How Food Combining Contributes to AGEs
You might think that eating healthy foods will always benefit your body, but the way you combine them matters just as much. Some combinations of foods, especially when cooked at high temperatures, create AGEs at an accelerated rate.
For example, when you pair protein with sugar or refined carbs (like steak with potatoes, rice, or pasta and meats with sugary sauces), you set the stage for glycation—the process that creates AGEs.
Additionally, high-heat cooking methods make the situation even worse, as they cause these harmful compounds to form more quickly. While it may be tempting to indulge in these tasty combinations, they can harm your health in the long run by speeding up the aging process.
Aging Gracefully is More Than Looks: Health Conditions Linked to AGEs
AGEs don’t just affect how we look; they also have a significant impact on internal health. Here are a few of the most common health conditions linked to a buildup of AGEs:
Vision problems: AGEs are known to contribute to macular degeneration, leading to vision loss.
Brain health: AGEs are implicated in the development of Alzheimer’s disease and other cognitive disorders, as they damage brain cells over time.
Diabetes and heart disease: The formation of AGEs disrupts how the body processes sugar, leading to insulin resistance and increasing the risk of diabetes and cardiovascular disease.
By becoming aware of how AGEs form, you can make smarter food choices to slow down the aging process and protect your health.
How to Prevent AGEs Through Diet
The good news is, you have the power to completely control your aging process through your diet. By making the right food choices and avoiding certain harmful combinations, you can minimize the creation of AGEs and promote healthier aging.
Embrace a Ketogenic Diet
A ketogenic diet, which emphasizes healthy fats, moderate protein, and low carbs, can be an excellent way to slow down the formation of AGEs by reducing sugar intake and minimizing carbs. This helps limit the sugar available to bind with proteins and fats to form AGEs, while also balancing blood sugar levels, which is crucial in preventing excessive glycation.
Similarly, a carnivore diet, based on animal products like meat, fish, and animal fats, can significantly impact AGE formation by eliminating the high-carb, high-sugar foods that contribute to glycation. Although it may not be a long-term solution for everyone, adopting a carnivore diet temporarily can accelerate your healing process and support the reduction of AGEs in the body.
Cook Smarter to Minimize AGEs
The way you cook your food matters more than you might think. High-heat cooking methods like grilling, frying, and broiling can lead to a rapid buildup of AGEs. Instead, opt for cooking techniques that are gentler and preserve nutrients while minimizing the formation of harmful compounds.
Steaming and poaching are excellent methods for cooking vegetables and proteins without creating AGEs. Slow cooking and braising allow flavors to develop without subjecting your food to high heat, making them better choices for maintaining your body’s health.
Consider Different Food Combinations
Being mindful of how you pair your foods is just as important as what you eat.
When Combining Protein + Vegetables:
Instead of pairing meat with high-carb and/or sugary foods, opt for combining protein with fiber-rich, non-starchy vegetables. For example, pair steak or roast with asparagus or salmon with brussel sprouts. For your convenience, I will include a list of high fiber, lower carb, low oxalate foods at the end of this article.
Avoid Sugary Sauces:
Many sauces are packed with sugar, which contributes to glycation. Stick to homemade sauces and dressings made with healthy fats and fresh herbs.
Avoid "Seed Oils"
Seed oils can contribute to the formation of Advanced Glycation End Products (AGEs) under certain conditions. Here's how:
High Omega-6 Content and Heat
Seed oils, like sunflower, soybean, corn oil, and more (see below) are high in omega-6 polyunsaturated fats. When these oils are exposed to high heat during cooking, their fatty acids can oxidize, promoting the formation of AGEs in the body.
Oxidative Stress
Seed oils high in omega-6 fats can also increase inflammation and lead to oxidative stress. This stress promotes AGE formation, especially when combined with sugars and high-carb meals, which increase blood glucose and further fuel AGE production.
Pro-inflammatory Effects
Excessive intake of omega-6 fatty acids without a balance of omega-3s can promote an inflammatory environment. Chronic inflammation itself is linked to higher levels of AGEs in the body, as inflammation can increase the body's natural AGE production. These oils are best used at low temperatures, if at all (I would not use them, except for unheated olive oil if I were to eat a salad).
For cooking at higher temperatures, consider more stable options like coconut oil, butter, or ghee, tallow and lard. These oils are more heat-stable, contain fewer polyunsaturated fats, and are less likely to contribute to AGE formation.
Oils to Avoid
Soybean Oil
Corn Oil
Sunflower Oil
Safflower Oil
Cottonseed Oil
Grapeseed Oil
Rice Bran Oil
Canola Oil
Avocado and Olive Oils at High-heat
4 More Lifestyle Tips to Support Healthy Aging
In addition to modifying your diet, there are a few lifestyle habits that can further support your body’s natural ability to age gracefully. These simple lifestyle changes can work in tandem with your diet to support overall health and slow down the aging process.
1. Exercise Regularly
Physical activity helps keep your body and mind healthy by improving blood circulation, balancing blood sugar levels, and reducing inflammation—all of which help combat the effects of AGEs.
2. Try Intermittent Fasting
Intermittent fasting has been shown to reduce oxidative stress and improve insulin sensitivity, both of which can help slow the formation of AGEs.
3. Drink Enough Water
Drinking plenty of water helps flush toxins from your body, which can reduce the buildup of harmful compounds like AGEs. A general rule of thumb for minimum hydration needs is 1/2 your body weight in ounces per day. For example, if you weigh 150 pounds, your minimum requirement (in the absence of a medical fluid restriction need) would be 75 ounces per day.
4. Get Adequate Sleep
Adequate sleep slows aging by supporting cellular repair, hormone balance, and cognitive health. During deep sleep, growth hormone is released, aiding tissue repair and collagen production for youthful skin. Quality sleep also regulates cortisol, reducing inflammation and oxidative stress that accelerate aging. Altogether, restorative sleep is a natural anti-aging tool for body and mind.
Final Thoughts
While aging is inevitable, the rate at which it happens is largely within your control, no matter your genetics. By understanding how AGEs form and how certain foods and cooking methods contribute to their creation, you can make more informed choices to slow the aging process. Focus on eating a low-sugar, nutrient-dense diet, prioritize healthy cooking methods, and avoid problematic food combinations to keep your body in balance.
If you’re ready to take your anti-aging journey to the next level, explore my coaching services at Sacred Awaken — designed to help you integrate these principles into your daily routine. I would love to guide you toward healthier, more vibrant living—so you can age with grace, vitality, and optimum health.
With Reverence for the Human Condition,
Michelle 🌟
Lower Carb & Low Oxalate Vegetables
Arugula
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Cucumber
Garlic
Kale
Leeks
Lettuce
Mushrooms
Onions
Radishes
Summer Squash
Turnips
Zucchini
Bell Peppers
Watercress
References
Bannon, P. G., & Vora, P. (2021). The role of dietary protein in the formation of AGEs and aging. Journal of Clinical Medicine, 10(7), 1455. https://doi.org/10.3390/jcm10071455
Farhangi, M. A., & Niafar, M. (2018). Dietary oils and their relationship with advanced glycation end products (AGEs): A review. Journal of Nutrition & Food Sciences, 8(2), 149. https://doi.org/10.4172/2155-9600.1000149
Goh, K. J., & Lee, K. C. (2019). The role of exercise in the prevention of AGEs accumulation. Journal of Aging and Physical Activity, 27(1), 101-110. https://doi.org/10.1016/j.jaging.2019.06.004
Goh, S. H., & Lim, H. J. (2018). The ketogenic diet and aging: A review. Ageing Research Reviews, 47, 51-60. https://doi.org/10.1016/j.arr.2018.07.005
Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy aging. Cell Metabolism, 23(6), 1048-1059. https://doi.org/10.1016/j.cmet.2016.05.001
Monnier, V. M., & Sell, D. R. (2004). Glycation products and the aging of tissues. Diabetes/Metabolism Research and Reviews, 20(1), 9-15. https://doi.org/10.1002/dmrr.446
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Sreeramulu, D., & Sharma, S. (2020). Effects of high-temperature cooking methods on the formation of advanced glycation end products (AGEs). International Journal of Food Science, 55(4), 679-687. https://doi.org/10.1111/ijfs.14417
Vlassara, H., & Uribarri, J. (2014). Advanced glycation end products and their receptor in aging and disease. Cytokine & Growth Factor Reviews, 25(1), 25-34. https://doi.org/10.1016/j.cytogfr.2014.01.003