You know that golden-brown crust on a grilled steak? Or the way toast goes that deeply satisfying colour in the toaster? Both are genuinely delicious. The problem – and there is one – is that those same reactions are also generating Advanced Glycation End Products, or AGEs. I get questions about these in clinic fairly regularly, usually from patients who’ve gone down a nutrition rabbit hole and are now eyeing their Sunday roast with suspicion. So let’s sort through it: what they are, whether you need to worry, and what you can realistically do about it.
What Are Advanced Glycation End Products?
AGEs are harmful compounds formed when proteins or fats combine with sugars – a process known as glycation. The chemistry gets complex quickly, but the practical point is straightforward: our bodies produce these compounds naturally as we age, and a diet heavy in processed food and high-temperature-cooked meat can accelerate that considerably. The evidence linking excessive AGE exposure to chronic health problems has been building steadily for over two decades.
Why Should You Care About AGEs?
The evidence links high AGE intake to:
- Inflammation throughout your body
- Oxidative stress that damages cells
- Increased risk of diabetes and its complications
- Higher risk of heart disease
- Accelerated ageing processes
- Alzheimer’s disease and other neurological conditions
- Liver damage over time
These compounds cause harm by breaking down proteins, triggering inflammation, and disrupting normal cell function. The effects are cumulative – which is why your overall dietary pattern matters far more than any single meal. I’d particularly flag this to anyone with type 2 diabetes, or who’s been told they’re at higher risk of developing it – the links between AGEs and insulin resistance are among the more convincing parts of this research.
Which Cooking Methods Create the Most AGEs?
The cooking method matters enormously. Here are the main AGE-producing culprits, roughly in order of output:
- Broiling (225°C/437°F) – Highest AGE formation
- Frying (177°C/350°F) – Very high AGE formation
- Roasting (177°C/350°F) – High AGE formation
- Grilling – Especially when foods develop char marks
- Baking – Particularly with browned crusts or surfaces
The absolute worst offender? According to the Mt. Sinai Medical Center testing, bacon fried for 5 minutes contains nearly 12,000 AGE units per serving. To put that in to perspective, that’s about 30 times more AGEs than a serving of boiled vegetables, and 4-5 times more than most other cooked foods. A typical low-AGE diet aims to keep daily intake below 15,000 AGE units, meaning just one serving of fried bacon could consume most of your “AGE budget” for the entire day!
I tend to bring up this figure when talking with patients about dietary sources of LDL too – bacon features in that conversation as well. Two separate reasons to treat it as an occasional food rather than a daily one.
Low-AGE Cooking Methods
On the other end of the scale, these moist-heat methods produce far fewer AGEs:
- Boiling (100°C/212°F)
- Steaming
- Poaching
- Stewing
- Slow cooking
- Pressure cooking
The big difference? These methods use moist heat at lower temperatures, which inhibits the chemical reactions that create AGEs.
Which Foods Have the Most AGEs?
Cooking method matters, but so does what you’re cooking. Some ingredients start with higher baseline AGE levels and are particularly prone to forming more under heat.
High-AGE Foods:
- Red meat (especially processed)
- Full-fat dairy products
- Fried foods
- Heavily processed foods
- Crispy, browned, or charred foods
Low-AGE Foods:
- Fruits and vegetables (especially when raw or steamed)
- Whole grains
- Legumes (beans, lentils)
- Fish (when poached or steamed, not fried or grilled)
- Plain yogurt
5 Ways to Reduce AGEs in Your Cooking
- Use moist-heat cooking methods whenever possible. Steam your veg, boil your potatoes, and try poaching your eggs and fish.
- Marinate meats in acidic ingredients like lemon juice, vinegar, or yogurt before cooking. Some research suggests acid marinades can cut AGE formation by up to 50% – worth the extra prep time.
- Cook at lower temperatures for a bit longer rather than blasting food with high heat.
- Avoid browning or charring your food. Yes, those grill marks look impressive, but they’re packed with AGEs.
- Eat more plant-based meals through the week. Fruit, veg, and legumes naturally contain fewer AGEs than animal products, even before any cooking.
Enjoying Food While Minimising AGEs
Before you bin the grill – relax. The occasional barbecue or a crispy roast potato on a Sunday isn’t going to cause harm. What matters is your overall pattern of eating and cooking, not any individual meal.
As I often say in this blog, try making small, sustainable changes:
- Steam vegetables instead of roasting them 3-4 times per week
- Choose slow-cooked stews over grilled meats for most meals
- Save high-temperature cooking methods for special occasions
None of this requires giving up food you enjoy. It’s about tilting the balance.
The AGE-Aware Kitchen
AGEs aren’t something to panic about. When I first read through the evidence properly, I realised I was already mostly following the lower-AGE approach without being consciously aware of it – already leaning toward slow cooking, already steaming rather than roasting most nights. What it gave me wasn’t a different way of cooking; it was a clearer reason for the choices I was already making. That’s a reasonable place for anyone to start.
Pick one change this week. Boil or steam your veg instead of roasting. Marinate your chicken before it goes on the grill. Use the slow cooker instead of the oven. That’s it. Over a few months, those choices become habitual – and you’ll have meaningfully reduced your AGE exposure without ever having to think hard about it.
If you found this useful, have a look at our articles on mindful eating, dietary fibre, and reading food labels – all closely related and worth your time.
