How to combat sugar and aging during weight loss? Beware of AGEs accelerating aging.
The Higher Your Blood Sugar, the Faster You Age
How Sugar Causes Us to Age
Everyone wants firm, smooth skin and a youthful appearance, but our common high-sugar diets are accelerating the aging process. One of the "culprits" of aging is AGEs, also known as Advanced Glycation End Products. These are compounds produced when sugar in the blood reacts with proteins in the body through the Maillard reaction, or glycation.
Imagine sugar spilled on the floor; if not cleaned up promptly, it becomes sticky, right? Similarly, if we consume too much sugar in our diet, the sugar is converted into blood sugar and circulates throughout the body. These sticky glucose molecules then combine with proteins in the body, such as those in muscles and skin, altering their structure and producing AGEs. This process is the glycation reaction that occurs in the human body.
Collagen is one of the proteins primarily affected. Therefore, AGEs are also one of the main causes of aging problems such as age spots, wrinkles, and sagging skin.
The effects of AGEs on the body are not limited to just outward appearance. Excessive sugar intake leads to the accumulation of AGEs in the body over time, constantly causing damage. AGEs also increase chronic inflammation levels, hinder muscle growth, cause aging of cells in various organs, and trigger a series of degenerative diseases, such as atherosclerosis, cataracts, chronic renal failure, and Alzheimer's disease. Therefore, people with consistently high blood sugar levels will age rapidly, both internally and externally.
How can we prevent the excessive production of AGEs? First, reduce the intake of sugary foods that cause a rapid increase in blood sugar levels. Second, AGEs are not only produced internally; if food contains both sugar and protein or fat, AGEs will be quickly generated at high temperatures (above 120°C), such as in braised pork with sugar, grilled meat with sugary sauces, and fried foods. Therefore, we should also avoid consuming these types of foods.
In short, AGEs not only make you age faster but also cause various chronic diseases and make you more prone to weight gain.
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