Sugar’s role in the “sinister action” of Glycation and AGE-ing

BY STEVE BORN

PREFATORY COMMENTS: The article you’re about to read first appeared in Endurance News #128 about 2.5 years ago. I wrote it after reading and being inspired by Dr. Bayne French’s Endurance News Weekly article, “Laboratory Testing”. Check that article out when you have a free moment… it’s excellent! Dr. French has a new article on Glycation/Advanced Glycation End Products that we’ll publish in two parts after this one. I’ve had a chance to read an advanced copy of his newest tome, and it’s another great and informative article. So be on the watch for it soon!

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Dr. Bayne French, Chief Medical Advisor at Hammer Nutrition, pulls no punches when it comes to sugar: “Whether in your water bottle or in your bloodstream, sugar is toxic. It creates inflammatory havoc whether you’re an endurance athlete or someone afflicted with the disease obesity.”

Sugar “toxic?” We couldn’t agree more, which is we’ve been so adamant over the course of 37 years (and counting) in strongly recommending that all people—and that includes both athletes and non-athletes—remove sugar from their diet as much as possible, and also to avoid sugar (anything that ends in “ose”) in the fuels they consume during exercise.

One reason for our stance on sugar that doesn’t get discussed too often—but should because it’s of the highest importance—is the role it plays in the AGE-ing process. And no, that’s not a typo you’re seeing, as Dr. French explains:

"Sugar sticks (covalently bonds or cross-links) to fats and proteins and never lets go. What results are Advanced Glycation End Products, ironically termed AGE [aka AGEs]. These compounds accumulate systemically in numerous tissues, from the brain to blood vessels. They perturb cellular signaling and function. They have been implicated in many disease processes, including small and large blood vessel disease. If your goal is to gum up your cellular machinery and “AGE” at an accelerated rate, you know now what to consume and fuel with."

The glycation and cross-linking process—which Dr. French appropriately refers to as the “sinister action”—begins with what is known as the Maillard reaction. If you’ve cooked any number of food substances and notice a browning effect, which happens via the chemical reaction that occurs when the protein and the carbohydrates in the food are exposed to heat, you’ve got a good illustration of what happens in the body. As Dr French explained, the final result of this process is Advanced Glycation End Products.

Dr. Laurie Barclay states, “While glycation is a normal consequence of aging, it is far from desirable,” and the reasons are numerous:

• AGEs contribute to the loss of flexibility and deterioration of connective tissue associated with aging
• AGEs trigger chronic inflammation
• AGEs play a role in abnormal platelet clumping, a significant factor for increased heart disease risk
• AGEs are linked to increased blood pressure
• AGEs are purported to be involved in a damaging protein known as beta-amyloid peptide, which is implicated in Alzheimer’s disease
• AGEs are implicated in a variety of conditions, such as rheumatoid arthritis, ulcerative colitis, and irritable bowel syndrome

If that weren’t enough, AGEs are also believed to be responsible in the development of cataracts in the lens of the eye, a drop in kidney function, damage to the endothelial cell layer of blood vessels, and the sagging and wrinkling of the skin.

So, how can you slow down and perhaps even stop AGE-related health issues? Perhaps the best place to start is by getting an A1c blood test. Dr. French explains:

"Traditionally a fasting blood sugar is relied on to screen for diabetes or prediabetes, the A1c being reserved only for those with already diagnosed diabetes and followed to determine effectiveness of treatment. This has changed a lot in the last few years, many providers screening many non-diabetic patients with an A1c, me included."

"Like with many tests, no uniform optimal levels are agreed upon. Traditionally, labs will report 6.0 or less as normal. Functional Medicine practitioners consider <5.3 as optimal, 5.4-6.0 as being concerning, and over 6.0 as very abnormal. Diabetes is 6.5 or higher. Elevated A1c levels are directly associated with diseases of the eyes, brain and other nerves, heart and other cardiovascular tissues, liver (by driving NAFLD/fatty liver disease), and kidney."

Here are more proactive steps to take:

1. Be cognizant of your sugar intake and reduce it, keeping in mind that a number of common food items (such as ketchup) oftentimes contain hefty amounts of sugar. Dr. French takes it one step further in stating, “The only patients I’ve ever seen cure diabetes and obesity have done it by adopting a mindful, and sustainably enjoyable low carb, higher fat diet. Their A1c’s plummet.”
   
   
2. Don’t consume artificial sweeteners. Aspartame, sucralose, and saccharin increase A1c.
   
   
3. Get sufficient amounts of quality sleep. Dr. French states, “Chronic sleep deprivation results in stress hormones that drive up blood sugar. Getting at least 7 restorative hours per night is critical, not just to quality of life and accident prevention, but overall chronic disease risk reduction.”
   
   
4. Reduce stress. Chronically elevated cortisol (aka the “stress hormone”) levels lead to insulin resistance. Persistent elevated blood sugar results, driving up the glycation of hemoglobin, the protein in our red blood cells that carry oxygen.
   
   
5. Increase muscle mass. As per Dr. French, “The bulk of lean body mass correlates with A1c, so do your pushups!”
   
   
6. Take these nutrients, which support healthy blood sugar levels:
• Chromium, the trace mineral found in Chromemate, Premium Insurance Caps, and a number of Hammer fuels, is referred to by many nutritional experts as the "master nutrient" for controlling blood sugar.
  
  
• R-alpha lipoic acid, a nutrient found in Mito Caps, plays many important roles in the body, with helping maintain optimal blood sugar levels being but one of them.
  
  
• The flavonoid quercetin, found in Premium Insurance Caps, Tissue Rejuvenator, Vegan Tissue Rejuvenator, Clear Day, and Endurance C, provides a plethora of health-promoting benefits, including helping to improve insulin sensitivity.
  
  
• The B vitamins, especially biotin, folate, B1 (thiamin), B6 (pyridoxine), and B12—all of which are in Premium Insurance Caps—are involved in maintaining healthy blood sugar levels.
  
  
• Coenzyme Q10 (CoQ10) is one of the main components in Race Caps Supreme, and among its many health-benefiting properties is its ability to assist in maintaining and improving blood sugar levels.

Summary

There is no question that sugar plays THE major role in the formation of AGEs, which, as you now know, are linked to a number of negative health consequences. Following the recommendations and strategies provided in this article will help you avoid the most undesirable and unwanted AGE-ing process.