006: Why “Glycation” Is a Bad Reason to Restrict Carbs

Mastering Nutrition Episode 6

Introduction

In this episode, I respond to a listener’s question about whether glycation is a good argument against a high-carbohydrate diet. I agree that we should avoid refined carbs and empty calories, but in this episode I describe why “glycation” is really a misnomer and why carbohydrate is actually likely to protect against glycation.

Show Notes

In this episode, I respond to a listener’s question about whether glycation is a good argument against a high-carbohydrate diet. I agree that we should avoid refined carbs and empty calories, but in this episode I describe why “glycation” is really a misnomer and why carbohydrate is actually likely to protect against glycation.

Glycation can be driven by the metabolism of protein, carbohydrate, and fat. Insulin protects against glycation from all three sources, and insulin signaling is strongest after eating carbohydrate.

In fact, glycation may actually serve important physiological roles under conditions of low insulin signaling, so it is important not to view it as an intrinsically “bad” process.

Although there are many unknowns, the evidence, even if relatively weak, suggests that restricting carbohydrate is more likely to increase glycation rather than decrease it. I don’t think that is a good argument in favor of a high-carbohydrate diet, but it certainly means that glycation is not a good argument against consuming carbohydrate.

For my related writings (which contain the relevant references), see “Start Here for Glycation and AGEs.”

For the one study I discuss that looked at the effects of the Atkins Diet on methylglyoxal concentrations (a study with very severe limitations), see “Ketosis leads to increased methylglyoxal production on the Atkins diet.”

What do you think of the amount of biochemistry in this episode? My plan is for episodes to range from 10-30 minutes with some oriented towards biochemistry and data and others oriented towards practical tips or other insights.

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