3 Ways to Reduce the 'Sugar Toxins' Accumulating in Your Body Daily

Broadcaster Lee Kyung-kyu is complaining of health issues caused by blood sugar, and 'glycotoxins' are once again gaining attention. Glycotoxins accumulate through foods cooked at high temperatures and improper lifestyle habits, threatening overall health. However, many people are not well aware of glycotoxins or simply perceive them as a sugar intake problem.

Here, we will explore in depth what 'endogenous toxins' are and how they affect health, in consultation with Professor Ko Jung-hae of the Department of Endocrinology and Metabolism at Inje University Haeundae Paik Hospital.

From fatigue to aging and various diseases... What are glycotoxins?

'Advanced Glycation End Products (AGEs)' is the scientific term for 'Dangdokso,' which are substances produced during the glycation process where proteins or fats abnormally bind to blood sugar. The final sugars and products are the end results of glycation and are excreted through the kidneys.

 

The problem is that they are not all expelled. The remaining sugar toxins in the body can cause various diseases, including diabetic complications, chronic fatigue, cardiovascular diseases, kidney diseases, Alzheimer's disease, and accelerated aging. This is why sugar toxins are called the "bomb of toxins." When the body's oxidative stress levels are high, habits such as a carbohydrate-rich diet, as well as unconscious smoking, drinking alcohol, and lack of exercise in daily life, can also be causes of 'sugar toxin' formation.

The reason why high-temperature cooked brown foods are dangerous... full-body inflammation and cardiovascular diseases

Most of the sugar toxins accumulated in the body are introduced through food. In particular, foods that are cooked at high temperatures for a long time, such as fried or grilled dishes, tend to have higher levels of sugar toxins. Generally, foods with a brownish color that appeal to our taste buds, such as red meats, processed meats, desserts high in sugar, and packaged foods, are also considered representative high-sugar toxin foods.

The problem is that advanced glycation end products (AGEs) affect not only simple blood sugar issues but also overall health. When AGEs accumulate excessively, the sensitivity of insulin receptors decreases, leading to increased insulin resistance, which results in persistent high blood sugar levels and a higher risk of various metabolic diseases.

Professor Ko Jeong-haeng warned, "Glycotoxins not only affect blood sugar regulation but also induce systemic inflammation and increase the risk of cardiovascular diseases such as arteriosclerosis and hypertension," emphasizing that "the vicious cycle of hyperglycemia, oxidative stress, and chronic inflammation requires very careful attention."

Symptoms are mild, but they can lead to cardiovascular disease and other diabetic complications... "If you have diabetes, you need to be even more cautious."

If you already have diabetes, the risk from sugar toxins increases even more. This is because diabetics who have difficulty controlling blood sugar levels experience more active glycation reactions, leading to rapid accumulation of sugar toxins in the body.

As a result, the risk of various complications increases. Professor Kojeong explained, "Diabetic patients may experience symptoms beyond typical ones, such as hyperalgesia, an exaggerated pain response, and foamy urine caused by proteinuria." He added, "In diabetic patients, not only cardiovascular diseases like myocardial infarction and angina but also neurological conditions such as end-stage renal failure and Alzheimer's disease can be triggered, so special caution is necessary."

 

Endotoxins gradually accumulate in the body, so there are few or very mild subjective symptoms. The most common symptoms include fatigue, memory decline, and concentration difficulties, but they are often overlooked because they are not properly recognized. Professor Go added, "Even if you are not a chronic patient, you should never be complacent if you are elderly, have kidney disease, or have habits of smoking and drinking."

 

It is important to improve cooking methods and develop habits that reduce oxidative stress.

The easiest way to prevent advanced glycation end products (AGEs) is to change the cooking method. As mentioned earlier, high-temperature cooking methods are a major factor in the formation of AGEs, so choosing low-temperature cooking methods such as boiling, steaming, or simmering instead of grilling or frying is effective in reducing AGE formation.

As the risk of sugar toxins increases, research on developing food ingredients to suppress sugar toxins and improving cooking methods is also actively underway.

In 2020, the Korea Food Research Institute reported the potential of corn silk extract containing methylglyoxal in reducing advanced glycation end products (AGEs). Regarding this, Professor Ko Jeong-hae explained, "Although the anti-glycation effect has been demonstrated, it has not yet been developed into a drug, and it is difficult to sufficiently inhibit AGEs with a single food ingredient."

Professor Lee Go emphasized that rather than focusing on the intake of specific ingredients, it is more practical and important to improve cooking methods and adjust overall lifestyle habits such as quitting smoking, abstaining from alcohol, and managing weight to reduce oxidative stress. He also recommended practical ways to reduce sugar toxins in daily life as follows.

 

3 Lifestyle Habits to Reduce Toxins

Avoid foods cooked at high temperatures whenever possible and choose steaming or boiling methods of cooking.

② Consume enough vegetables and fruits rich in antioxidant nutrients.

Maintain habits that reduce oxidative stress, such as quitting smoking, abstaining from alcohol, and engaging in moderate exercise.

 

==========================

 

Reduce fried or grilled foods and mainly eat steamed or boiled foods.

You need to maintain your health through proper eating habits~