Many people unknowingly consume certain foods that are harmful to their health daily. These foods contain advanced glycation end-products (AGEs), also known as glycotoxins, which contribute to obesity, aging, and various diseases. Surprisingly, some foods widely believed to be healthy have been found to contain high levels of glycotoxins, requiring caution.
What Are Glycotoxins, and Why Are They Harmful?
Glycotoxins, scientifically known as advanced glycation end-products (AGEs), form when sugar binds with proteins or fats in food. This reaction is similar to sugar caramelizing when exposed to heat. It is also called the Maillard reaction, named after a French chemist.
Glycotoxins bind to cells, impair their function, and accumulate in the body over time, leading to obesity, skin aging, chronic fatigue, diabetes complications, Alzheimer’s disease, cerebrovascular diseases, and even cancer.
Recently, Dr. Lee Jin Bok, an obesity specialist known as “Dr. Lee,” introduced five surprisingly high-glycotoxin foods many people consume regularly in a YouTube video.
1. Balsamic Vinegar
Although balsamic vinegar is widely considered a healthy food, it contains many glycotoxins. Caramelization and Maillard reactions occur during the concentration process, increasing glycotoxin levels. The longer it is aged, the higher its glycotoxin content.
2. Roasted or Fried Nuts
Nuts are a well-known healthy food, but when peanuts or almonds are roasted or fried at high temperatures, glycotoxin levels increase significantly. To minimize glycotoxin intake, it is best to choose raw nuts or those dried at low temperatures.
3. Coconut Sugar and Maple Syrup
Coconut sugar and maple syrup are often considered healthier alternatives to refined sugar but also contain high levels of glycotoxins. The heating process during manufacturing causes sugar and protein to react, forming glycotoxins. While they contain more nutrients than regular sugar, excessive consumption can increase glycotoxin levels.
4. Chicken Skin and Crispy Roasted Meat
Chicken is a low-glycotoxin food, but chicken skin contains a high concentration of glycotoxins. Deep-frying or roasting at high temperatures further increases glycotoxin content. The same applies to bacon and pork belly. According to the Ministry of Food and Drug Safety (MFDS), grilled beef contains six times more glycotoxins than boiled beef, while fried chicken contains 16 times more glycotoxins than cooked chicken.
5. Coffee and Espresso
Many people drink coffee daily, but it is also high in glycotoxins. The high-temperature roasting process leads to the formation of glycotoxins. Espresso, which is extracted at higher temperatures, contains even more mycotoxins than regular drip coffee. If reducing coffee intake is difficult, choosing drip coffee may help lower mycotoxin exposure.
How to Reduce Glycotoxin Intake
Limiting excessive sugar consumption is the most fundamental way to reduce glycotoxin intake. The World Health Organization (WHO) recommends a daily sugar intake of 25–50 grams for adults, but the average Korean consumes around 70 grams daily, exceeding the recommended limit. Teenagers aged 12–18 consume even more, averaging over 80 grams daily, raising concerns.
Protein—and fat-rich foods should be boiled, steamed, or blanched rather than grilled or fried. Fried potatoes contain 89 times more mycotoxins than boiled potatoes. Tofu pan-fried in oil includes six times more mycotoxins than boiled tofu. Soy sauce-based dishes, such as grilled ribs (galbi) and braised tofu or fish, also contain high levels of mycotoxins. Using salt instead of soy sauce when cooking can help reduce mycotoxin intake.
Adding lemon juice or vinegar when cooking can help reduce glycotoxin formation. Additionally, consuming vegetables rich in antioxidants, such as vitamins C and E, can be beneficial.
Color matters when choosing beverages. Dark-colored sodas, such as cola, contain significantly more mycotoxins than clear sodas or orange juice. Even diet sodas without sugar contain high levels of mycotoxins, so careful selection is necessary.
Maintaining a consistent lifestyle that reduces glycotoxins can help prevent aging, aid weight management, and reduce the risk of chronic diseases. Eating fresh foods and avoiding processed foods is essential for better health.
Glycotoxins are found in food and form inside the body. Glucose and its byproducts react with hemoglobin, low-density lipoprotein (LDL), and collagen, producing harmful mycotoxins. For people with diabetes or high blood sugar, this reaction accelerates, leading to increased mycotoxin production.
Recently, high-sugar foods like whipped coffee (Dalgona coffee) and Tanghulu (sugar-coated fruit skewers) have surged in popularity in South Korea, raising concerns about excessive sugar consumption. To reduce glycotoxins, it is best to focus on fresh vegetables and fruits and choose low-temperature cooking methods. Even healthy foods save drastically different glycotoxin levels depending on how they are prepared, making it essential to stay informed and choose wisely.
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