This is what sugar is doing to your FACE – and it’s not pretty
YOU probably think that sugar only affects your waistline, right?
We hate the be the bearer of bad news, but it can actually affect your skin as well.
When you eat lots of sugar and refined carbohydrates such as white rice, bread and pasta, levels of blood sugar in the body become high and remain so.
As a result, sugar molecules permanently bond to proteins, including the collagen in the skin – a process known as glycation.
This produces a chemical reaction in the skin, that makes its surface more stiff and inflexible, leading to premature ageing making skin tougher and more wrinkled.
Glycation is damage to the skin from the inside due to the consumption of excess sugar.
It results in the three signs of ageing that we don’t want – wrinkles, lines and discolouration. It can even lead to your skin becoming saggier as both collagen and elastin are damaged and become misshapen.
A study published in the Journal of the American College of Nutrition, in which researchers studied the diets of 453 adults living in different countries and found that those who consumed more fish, olive oil and legumes were less prone to wrinkles than those who ate more meat, butter, high fat dairy and sugar.
In particular, processed meat, soft drinks and pastries were associated with more skin wrinkling, while beans, green leafy vegetables, asparagus, nuts, olives, apples and pears were associated with less skin ageing.
Advanced glycation end products or (appropriate acronym of the century) AGEs not only cause protein fibres to become malformed they also contribute to connective tissue damage, chronic inflammation, heart disease and diabetes.
Diet and lifestyle choices can affect how quickly the effects of glycation can be seen on the skin so avoid a high glycemic load diet that’s high in sugar and refined carbohydrates, smoking, processed foods and meats, excess alcohol and foods that have been deep fried.
It’s all about limiting excess sugar intake and reducing both oxidative stress and oxidisation.
Try too to stay away from high-fructose corn syrup as studies have shown that when this sweetener significantly increases the rate of glycation – it’s in fizzy drinks and many processed sweets.
The good news is that it that once a protein has been glycated it can be repaired.
What to eat to protect your skin
A Mediterranean diet
A Mediterranean diet is one of the best diets fro your skin, and body.
This type of diet focuses on fresh fruit and vegetables, whole grains and lean protein to reduce inflammation and provide high levels of the free radical fighting vitamin trio – A, C and E.
Fibre
Foods like chickpeas, lentils, beans and most vegetables are rich in fibre – this not only helps with digestive health but it also helps to regulate blood sugar levels which helps fight glycation.
Green tea
You should drink a cup or two of green tea each day as this is a powerful skin protector that stimulates collagen production and consume more tomatoes as they are high in Lycopene which has an anti-glycation action.
Fish
You can increase dietary levels of the amino acid carnosine by consuming more fish, organic cheese and eggs.
Carnosine is an amino acid that has been shown to protect against the damaging effects of AGEs.
Healthy fat
Other foods to consume to help tighten that saggy glycated skin includes avocados, mackerel, nuts, seeds, beans, squash and leafy greens.
These foods are all anti inflammatory to which is an added bonus for the skin.
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Berries
Brightly coloured AGE inhibiting berries are rich in fibre, antioxidants and vitamin C which can help with collagen cross linking.
Collagen cross linking helps with skin firmness and can help to reduce the appearance of fine lines and wrinkles.
Spices
Spices can also be of use to help fight ageing with turmeric, cinnamon, clove, ginger, garlic, oregano and all spice all having the ability to inhibit the production of AGEs thanks to their anti-inflammatory and immune boosting and blood sugar balancing properties.
This story originally appeared on and has been republished with permission.