Bone Broth
Collagen
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Time to read 6 min
Refined sugar has become so embedded in modern food that it is often treated as inevitable. At the same time, collagen is widely discussed in the context of ageing, skin, and joints, usually without much explanation of how it behaves inside the body. Connecting these two conversations is a lesser-known chemical process called glycation.
Glycation is not a theory or a trend. It is a well-established reaction that occurs naturally over time. What has changed is the environment in which it takes place. Modern diets expose the body to refined sugars far more frequently than at any point in history, and that constant exposure shapes how long-lived proteins like collagen behave over time.
Understanding glycation helps reframe the sugar conversation away from guilt or moderation and towards something more structural: the food environment we live in, and the ingredients that appear in everyday meals by default.
Table of Content
AGEs, or advanced glycation end products, are compounds formed when sugars bind to proteins or fats. This happens naturally as part of normal chemistry, but AGEs can also be introduced through food, particularly foods that are heavily processed or cooked at high temperatures.
In traditional diets, AGE exposure was relatively limited. Foods were cooked more gently, eaten closer to their original form, and contained fewer refined ingredients. In modern diets, AGEs are more common not because of cooking alone, but because refined sugars and industrial processing dramatically increase the opportunities for glycation to occur.
AGEs matter because they represent cumulative change. They are not about one meal or one habit, but about repetition over time. This is why they are often discussed in relation to proteins that are designed to last, including collagen.
Glycation occurs when sugars attach themselves to proteins without enzymatic control. Over time, these reactions can alter the physical properties of the proteins involved.
Collagen is particularly relevant because of its role as a structural protein. It forms the framework of connective tissues and is designed to be resilient and long-lasting. That longevity, however, also means collagen remains exposed to its surrounding environment for years.
When refined sugars are consistently present, collagen fibres are more likely to undergo repeated glycation. This can change how those fibres behave, becoming less flexible and more rigid over time. Importantly, this is not a rapid process and not something driven by isolated choices. It reflects long-term exposure within a given dietary environment.
This is why collagen integrity is not usually discussed in terms of quick fixes. It is shaped slowly, influenced by patterns that are built into everyday eating.
At a chemical level, sugars behave the same regardless of their source. Glucose and fructose participate in glycation reactions, whether they come from fruit, honey, or refined sugar. The distinction is not in the molecule itself, but in how sugars appear in the diet.
Sugars consumed as part of whole foods are typically accompanied by fibre, water, protein, and fat. These components influence how quickly sugars are absorbed and how much is consumed at once. In contrast, sugars added to processed foods are often concentrated and easier to consume frequently and in larger quantities.
Glycation is influenced by exposure over time. Repeated sugar availability creates more opportunities for sugars to interact with proteins like collagen. This makes frequency and dietary patterns more relevant than individual foods or occasional intake.
Understanding this distinction helps explain why glycation is discussed as a lifestyle and environmental issue rather than a single-ingredient problem.
Further Readings
→ Bovine Collagen vs Marine Collagen: Which Is Better For You?
Collagen integrity is shaped by the broader dietary environment, not by isolated nutrients. How food is processed, cooked, and consumed over time influences the conditions in which glycation occurs.
Highly processed foods often combine added sugars with industrial heat and repeated exposure, increasing the presence of AGEs before food is even eaten. In contrast, diets built around minimally processed foods tend to create a steadier chemical environment overall.
Some patterns that are commonly discussed in this context include:
Reducing reliance on heavily processed foods
Being mindful of how often added sugars appear in everyday eating
Prioritising protein-rich meals built from whole ingredients
Using traditional cooking methods and stable fats
These are not rules or prescriptions, but observations about how different food environments influence long-term exposure to glycation processes.
Collagen, whether consumed through food or supplementation, sits within this wider picture. It is one element of a larger system shaped by consistency, preparation, and dietary context.
Glycation cannot be stopped, and it does not need to be. It is a natural process that unfolds over time. The goal of understanding it is not to eliminate sugar or control every variable, but to recognise how modern food patterns influence long-term structural change.
Balance in this context does not mean perfection. It means awareness of frequency, processing, and dietary defaults. Small, repeatable habits tend to matter more than strict avoidance or short-term changes.
By focusing on overall dietary patterns rather than individual ingredients, it becomes easier to support collagen integrity without fear or rigidity. Glycation becomes part of the background story of ageing — something to understand, not something to fight.
AGEs and glycation are not problems to fix, but processes to understand. They reflect how sugars and proteins interact over time within the environments created by daily eating habits.
When diets are built around whole foods, thoughtful preparation, and consistent patterns, collagen exists in a steadier context over the long term.
Understanding this relationship allows for calmer, more informed choices, without extremes, and without oversimplifying how the body works.
Hunter & Gather
Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.
AGEs, or advanced glycation end products, are compounds created when sugars bind to proteins or fats. This can happen naturally inside the body over time and can also occur during cooking and food processing, particularly when foods are exposed to high heat.
Glycation is a chemical reaction between sugars and proteins that happens without enzymes. Collagen is often mentioned because it is a long-lived structural protein, meaning it remains in the body for many years and is therefore more exposed to cumulative glycation over time.
At a chemical level, sugars behave the same regardless of their source. The difference lies in how sugars are consumed. Sugars eaten as part of whole foods are typically accompanied by fibre, water, and other nutrients, while added sugars are often consumed more frequently and in more concentrated forms.
Diet influences glycation primarily through patterns of exposure. Frequent intake of added sugars and heavily processed foods increases opportunities for glycation reactions, while diets centred on whole, minimally processed foods tend to create a steadier long-term environment.
No. Glycation is a natural process that occurs throughout life. Understanding glycation is about recognising how lifestyle and dietary patterns influence long-term exposure, rather than trying to eliminate the process entirely.
