The impact of excess carbohydrates and glycation on health

by Paul Reynolds, PhD

The impact of excess carbohydrates and glycation on health

Excess carbohydrates in the diet can significantly impact health by fueling glycation, a process where sugar molecules bind to proteins, lipids, or DNA, forming advanced glycation end products (AGEs). These compounds exacerbate inflammation, contributing to various chronic diseases. 

When dietary carbohydrates, particularly refined sugars and starches, are consumed in excess, they spike blood glucose levels, accelerating glycation. This reaction damages tissues and promotes oxidative stress, amplifying inflammatory pathways. Research published in The Journal of Clinical Investigation (2008) highlights how AGEs activate inflammatory signaling pathways, which perpetuate systemic inflammation. 

Limiting carbohydrate intake, especially from high-glycemic sources, reduces blood sugar spikes, curtails glycation, and mitigates inflammation, offering a proactive strategy to enhance long-term health.

How glycation exacerbates disease

Glycation affects numerous tissues, leading to a cascade of related diseases: 

Cataract formation and diabetic retinopathy

In the eye, glycation of crystallin proteins in the lens contributes to cataract formation, while retinal glycation is implicated in diabetic retinopathy, a leading cause of blindness. 

Retinal damage

A study in the International Journal of Medical Science (2023) links elevated AGEs to retinal damage in diabetic patients. 

Premature aging and osteoarthritis

Collagen, a structural protein in skin and joints, undergoes glycation, reducing elasticity and contributing to premature aging and osteoarthritis. 

Impaired immune function 

Glycated immunoglobulins impair immune function, increasing susceptibility to infections, as noted in research from the Journal of Trauma (1990). 

Disrupted insulin resistance

Glycation of insulin disrupts its signaling, worsening insulin resistance, a hallmark of type 2 diabetes. 

Elevated cardiovascular risk

Similarly, glycated low-density lipoprotein (LDL) particles accelerate atherosclerosis, elevating cardiovascular risk, as evidenced by a study in the Frontiers Journal (2023). 

Induced DNA mutation

Most alarmingly, glycation of DNA can induce mutations, potentially increasing cancer risk, underscoring the widespread harm of uncontrolled glycation.

Practical interventions to limit glycation

Fortunately, practical tools exist to limit glycation and its downstream effects: 

Increased dietary fiber

Increasing dietary fiber is a powerful strategy, as it slows carbohydrate absorption, stabilizing blood glucose levels. Soluble fibers are particularly effective. 

Unimate

Unimate, a South American herbal tea, contains polyphenols that inhibit AGE formation, as demonstrated in a study published in the Journal of Pharmacopuncture (2023). 

Carbohydrate restriction

Carbohydrate restriction, such as through low-carb diets, directly reduces glucose availability for glycation, offering a robust approach to minimizing AGE accumulation.

These interventions not only lower glycation but also support metabolic health, reducing the risk of associated diseases.

Key takeaways

By prioritizing dietary strategies such as increased fiber intake, incorporating Unimate, and practicing carbohydrate restriction, individuals can effectively combat glycation and its inflammatory consequences. These steps protect critical tissues—eyes, skin, joints, immune system, cardiovascular system, and DNA—from glycation-related damage, fostering better health outcomes. 

As research continues to illuminate the dangers of excess carbohydrates, adopting these evidence-based tools empowers individuals to take control of their health and reduce the burden of chronic disease.

About the author: Dr. Paul Reynolds earned a Ph.D. in molecular and developmental biology, with his post-doctoral work focusing on pulmonary inflammation. Currently a professor at Brigham Young University, Dr. Reynolds studies inflammation and glycation, specifically how exposure to particulates (personal air pollution) influences health. He frequently publishes scientific reports and presents at meetings on the topics of inflammation during hyperglycemia and how ketogenic states mitigate inflammatory outcomes.

References

1. Uribarri, J., et al. (2008). Advanced glycation end products in foods and a practical guide to their reduction in the diet. The Journal of Clinical Investigation, 118(6), 2165–2172. 

2. Oshitari T. (2023). Advanced glycation end-products and diabetic neuropathy of the retina. Int J Mol Sci, 24(3):2927 

3. Black C.T., et al. (1990). Short-term hyperglycemia depresses immunity through nonenzymatic glycosylation of circulating immunoglobulins. J Trauma, 30(7): 830-2.

4. Poznyak A.V., et al. (2023). Glycation of LDL: Ages, Impact on lipoprotein function, and involvement in atherosclerosis. Frontiers Cardio Med, 23(10).

5. Cogoi L., et al. (2023). Inhibition of Glycation End Products Formation and Antioxidant Activities of Ilex paraguariensis: comparative study of fruit and leaves extracts. J Pharmacopuncture 26(4):338-347.