You think those cakes, candies and other sweets don’t affect your skin? Well, think again.
We all know that indulging in too much sugar-loaded foods and beverages can lead to weight gain. However, it turns out its more than just the few pounds showing up on the scale, you can expect some more wrinkles and lines appearing on your face.
Yes, this is true. Researchers have found that excess sugar in the bloodstream can promote a process called ‘glycation’, which can result to premature aging.
Let’s learn more about glycation and what you can do to control blood sugar to keep your skin healthy and young-looking.
Sugar is Your Skin’s Worst Enemy
You may think it’s a complicated process but explaining glycation is very simple – it’s a sugar molecule that bonds with a collagen or elastin fiber, affecting negatively its structure and function. We call the bondings AGEs or advanced glycosylation end-products. When this happens, the skin turns less elastic and more susceptible to sagging, wrinkles and sun damage.
High-glycemic carbohydrates such as starches, breads, baked goods, potatoes, desserts, soda and pastas are quickly converted to sugar in your bloodstream.
Effects of AGEs to the Aging Process
Because elastin and collagen provide structure, the increase of circulating AGEs has a noticeable effect on the appearance and health of the skin. The equation is simple – the more AGEs in the body, the faster you age.
This is because glycation can stiffen protein fibers such as elastin and collagen. Further, it can cause discoloration and weakening of the skin, making them more susceptible to external damage such as UV light. Keep in mind that the skin is your first-line of defence between you and the world. When it’s not working properly, you are more affected and open to the elements. Glycation also produces free radicals and the accumulation of free radicals can cause harmful chain reactions that could lead to serious conditions such as heart disease and cancer.
Glycation is completely unavoidable but we can minimize its effect by controlling blood sugar levels.
Controlling Blood Sugar to Limit AGE Accumulation
Use Glycemic Index. Diabetics and sugar-conscious individuals utilize the Glycemic Index to manage their blood sugar levels with good precision. Glycemic Index is a simple measurement on how much carbohydrate-containing foods increase blood sugar levels. Foods with High-glycemic index are quickly converted to sugar.
Choose foods with low-GI. Even though all kinds of carbs are converted to sugar, when you eat foods low in Glycemic Index such as whole grains and non-starchy vegetables, you get less sugar and they are converted more slowly.
This will help minimize blood sugar spikes to keep your body balanced.
Cook food at lower temperature. Take note that high-heat cooking methods can also increase glycation, consuming AGEs directly into your body. Cook meats at lower temperature and try to limit fried foods and sugar-loaded snacks. Be sure that your diet is rich in natural antioxidants to neutralize free radicals.
Take Alpha-Lipoic Acid. ALA has powerful anti-inflammatory and anti-glycating effects. Natural sources of Alpha-Lipoic acid include broccoli, spinach and peas.
Limit the amount of high-sugar food you eat. It all boils down to this – if you are worried about your health and premature aging, it is best to limit, if not, avoid all forms of refined sugar and even artificial sweeteners. Topping the list are white sugar, simple carbs and high-fructose corn syrup – which experts have found to increase the rate of glycation by up to ten times.
Your only source of sugar should be from vegetables and fresh fruits as they are rich in nutrients and anti-inflammatory compounds that can help promote healthy body and skin. A zero-sugar diet is not exactly an easy change to make, however, it is one that can provide serious benefits for your body and your skin.
About the Author
Saif is a digital marketing expert at Healthy-Finds.com, a company committed to imparting the knowledge and access that people need for a long and healthy life.