It would seem that sugar’s bad reputation goes beyond tooth decay and the battle of the lump. Research indicates that sugars can damage skin in a process scientists call ‘AGEs’, forming harmful waste that can prematurely age skin.
The appropriate acronym ‘AGE’ stands for Advanced Glycosylation End Products, what does that mean and why should you moderate your sugar intake?
The cells of the skin are supported by a network of protein fibers; In healthy skin, these fibers are strong and elastic, allowing the skin to move, stretch, and return to its soft, smooth and wrinkle-free structure.
Wrinkles form naturally over time as a result of UV damage and reduced elasticity. When you consume too much sugar, the excess sugar molecules stick to the protein fibers, binding them together and producing harmful wastes (AGEs and free radicals) that harden the fibers and reduce the flexibility associated with young skin.
Aging skin is more vulnerable to sagging, wrinkles, inflammation and further damage from ultraviolet rays, considered by dermatologists to be the leading cause of premature skin aging.
So is Sugar out?
No, unlike some low carb weight loss plans, this doesn’t mean you have to cut all sugar out of your diet. In fact, your body requires moderate amounts of sugar as an easily accessible source of energy. Moderate. The excess sugar accumulates outside the cells where it interacts with the protein matrix that gives the skin its resistance.
While scientists expect to see a certain amount of AGE formation beginning in their 40s, the process has been observed in the body much earlier in recent years, probably due to our society’s high intake of sugary foods, which create an aging diet in more ways. of one.
Creators of AGE
Excess sugar: Starch and other complex carbohydrates fall into this category because they break down into sugars during digestion.
Too little fiber: Eating more fiber allows your body to process more sugar because you absorb less.
Too many processed foods: Foods that combine sugar with protein at high temperatures contain ready-made AGEs, as this reaction is similar to that produced by AGEs in the body.
How much is too much?
We are all unique, so the amount of sugars absorbed by our cells varies from person to person. Until researchers define specific guidelines that correlate AGE formation with excess sugar formation, it makes sense to practice common sense: Reduce added sugars in your diet by making informed diet decisions.
Did you know that ½ cup of vanilla ice cream contains less sugar than the same serving of applesauce and almost half the sugar as ¼ cup of seedless raisins?
On average, we consume 12 teaspoons of added sugars each day; try cutting that in half or a third. Many foods that are not typically “sweet” are high in sugar or break down into sugar in the body (such as carbohydrates). Read nutrition labels to find out how much you eat; 4 grams of sugar equals one teaspoon. And pay attention to portion sizes.
Also, learn how to identify sugars in the ingredient list; code names include sugar, brown sugar, cane sugar, honey, corn syrup, barley malt, fructose, molasses, and sucrose. While they all have different names and may appear separately in an ingredient list, they all have the same aging effect on the body.
Don’t forget that proper nutrition is an essential part of staying healthy and looking your best.