Indulging in your favorite dessert occasionally—a square of chocolate, a scoop of ice cream, or a cinnamon bun—is delightful. We know about the link between sweets and diabetes development, a risk that may seem distant. Thus, the immediate harm from sweets appears minimal.
But is this really the case? Can "just one small bite" truly make a difference, and if so, how and when?
In this article, we'll explore how sugar affects you right now. We'll examine the effects of sugar and its excess in your diet on your skin and premature aging. Additionally, we'll provide insights on how to control your diet to minimize the damage caused by sugar.
Unraveling the Relationship Between Diet and Skin Health
We know from extensive research that what we consume plays a profound role in shaping the structure, function, and overall vitality of our skin.
It's widely acknowledged that an excess of simple carbohydrates can lead to metabolic disorders and an increased risk of type 2 diabetes. This process revolves around insulin resistance, where cells become less sensitive to insulin signals, resulting in inadequate glucose uptake. Consequently, sugar remains in the bloodstream, but due to insulin resistance, organs and tissues are starved for energy.
There's another mechanism through which sugar exerts harmful effects, leading to the "sugarification" of proteins, causing a loss of their original function. This phenomenon, known as glycation, involves complex reactions between sugars, oxygen, and protein molecules without enzyme involvement (1).
Glycation significantly disrupts protein structure, culminating in the formation of advanced glycation end products (or AGEs) (2).
Sweets, flour products, and foods with fried crusts affect our body like rust on metal. Wrinkles, age spots, joint deformations associated with aging, cataracts, impaired wound healing, atherosclerosis, complications of diabetes, and damage to the kidneys and cardiovascular system—all these are manifestations of glycation!
The Science Behind Skin and Sugar: Glycation Explained
Glycation is a chemical reaction in which a sugar molecule, such as glucose or fructose, spontaneously binds to a protein or lipid molecule without the controlling action of an enzyme.Â
The glycation process occurs naturally in the body and is relatively stable, but it greatly intensifies with high blood sugar levels. This leads to an increased rate of AGE formation in almost all tissues in the body.
In the skin, AGEs can induce:
- Accelerated aging
- Decreased muscle tone
- Impaired blood circulation
- Altered skin color and density
- Lead to dullness
- Dilated blood vessels
Increased vulnerability to the negative effects of sunlight, resulting in hyperpigmentation (3).
Excessive consumption of sweets can also damage and alter collagen fibers (4), one of the main proteins in the skin, tendons, ligaments, and bones.Â
Sugar disrupts their structure, causing the fibers to become less elastic compared to healthy ones. The functions of collagen also change, making it insoluble and less capable of binding water, which immediately affects the appearance of the skin—making it drier and less elastic.
Moreover, sugar has a detrimental impact on the body's internal microflora. Bacteria and microorganisms naturally present in the body thrive on sweets. Excessive sugar consumption promotes their active multiplication, leading to issues such as fungi, thrush, digestive disorders, and various other diseases (5).
Visual Signs of Sugar-Induced Skin Aging
The impact of sugar on the aging process extends beyond internal health to manifest in visible signs on our skin. Visual indicators of sugar-induced skin aging are a testament to the intricate relationship between our dietary choices and skin vitality.
Wrinkles and Fine Lines:
AGEs promote the breakdown of collagen and elastin, essential proteins that maintain skin firmness and elasticity. Consequently, wrinkles and fine lines become more pronounced, imparting an aged appearance to the skin (6).
The Loss of Skin Shine:
Glycation also affects skin microcirculation, diminishing blood flow and oxygen supply. Poor circulation can result in a dull complexion, robbing the skin of its natural radiance and healthy glow (7).
Uneven Skin Tone:
AGEs can interfere with normal skin cell regeneration, leading to an uneven distribution of pigmentation. This interference can result in age spots, dark spots, or an overall uneven skin tone (8).
Loss of Skin Elasticity:
Collagen and elastin fibers play a crucial role in maintaining skin elasticity. However, the glycation process caused by high sugar consumption weakens these fibers, contributing to the loss of skin elasticity. Over time, the skin may become saggy and less elastic (9).
Inflammation and Acne:
Consuming sugar can induce inflammation in the body, leading to various skin problems, including acne (10).
The combined effects of glycation, collagen degradation, and sugar-induced oxidative stress may collectively contribute to premature aging.
The term "sugar face" has even been coined to describe the combination of such signs. The premature appearance of age-related signs on the skin underscores the impact of dietary habits on the external aspects of aging.
Preventative Measures and Dietary Changes
Control, preventative measures, and dietary changes can play a significant role in reducing wrinkles caused by excessive sugar consumption. Here are 11 recommendations:
- Reduce your intake of refined sugar and become more conscious of your nutrition plan. Avoid foods and drinks high in refined sugar, such as sugary snacks, desserts, and sweetened drinks.Â
- To satisfy your sweet tooth, prioritize natural sources of sweetness, such as fruits.
- Initiate your meals with nutrient-rich leafy greens or salads, creating a foundation for nutritional intake, preventing overeating, and aiding digestion. This strategy also helps prevent glucose spikes after you finish your meals.
- It’s recommended to reduce snacking between meals and aim for a structured eating pattern with 2-3 meals a day. This approach provides the digestive system with defined periods of activity and rest, helping to manage glucose levels and avoid dramatic fluctuations.
- Focus on foods with a low glycemic index, as they have a slower effect on your blood sugar levels. This choice can help prevent spikes in blood glucose levels, reducing the risk of glycation-related skin damage.
- Prioritize whole foods over processed alternatives or smoothies. For instance, consuming a whole apple instead of an apple smoothie may contribute to better blood sugar management, whereas a smoothie will make you feel hungry quickly and make you want to eat more. Even if a smoothie contains the same amount of sugar as fruit, it doesn't provide the same filling effect due to changes in volume and fiber.
- Include antioxidant-rich foods in your diet, such as fruits, vegetables, and nuts. Antioxidants help fight oxidative stress by reducing the effects of free radicals on collagen and elastin fibers in the skin.
- Incorporate vinegar into your meals. In addition to adding flavor, vinegar has been associated with potential health benefits, including blood sugar regulation, prevention of glycation, and antioxidant properties.
- Avoid deficiencies in any nutrients or micronutrients, and be especially attentive to that if practicing intermittent fasting. Consider using supplements to reduce your appetite, restore electrolyte levels, and balance your glucose levels.
- Incorporate light 10-15 min physical activity after meals, such as a short walk. It can aid digestion and assist in managing blood sugar levels effectively.
- Ensure a good night's sleep. It contributes to better metabolic function and promotes optimal blood sugar regulation.
The Sweet Truth About Sugar and Skin
AGEs are involved in the onset and exacerbation of various diseases, including diabetes, atherosclerosis, Alzheimer's disease, and neurodegenerative diseases such as traumatic brain injury and amyotrophic lateral sclerosis (11).Â
AGEs can modify the extracellular matrix, affect the function of intracellular proteins, and cause micro- and macrovascular complications (12). They can also activate intracellular signaling pathways leading to inflammation and oxidative stress (13).
It might seem that, in this case, sugar needs to be completely eliminated from the diet to avoid so many negative consequences. However, sugar has been shown to play an important role in the skin.
Surprisingly, topical creams with sugar-based structures as part of a skincare routine promote skin barrier function, hydration, and overall skin health (14). Treatment with high doses of glucose has also been found to improve skin barrier function and suppress inflammation in skin lesions (15).
And don’t forget that it is an essential source of energy for the normal functioning of mitochondria and cells in general. So, while AGE may have negative effects on the skin, it is important to consider the potential positive effects of topical glucose application on underlying skin barrier function.
How to Have Your Cake and Eat It, Too
But how can you enjoy your food without subjecting your blood sugar levels to a roller coaster ride and compromising your overall well-being? Follow a balanced diet to manage blood sugar spikes effectively.Â
Achieving this involves reducing the intake of refined sugar and shifting preferences toward foods with a low glycemic index. This control is necessary to support the pancreas in its production of insulin, as disruptions in insulin function can lead to diabetes and other health issues.Â
Moreover, an abundance of sugar in the diet, coupled with sudden fluctuations in blood sugar levels, can disrupt neurons, resulting in false appetite and overeating. This also affects lipid metabolism, raises cholesterol levels in the blood, increases vascular permeability, and elevates the risk of developing atherosclerosis and cardiovascular diseases.
Take supplements to combat sugar spikes. When it comes to supplements, we should mention berberine, chromium chloride, white mulberry leaf, berberine, Gymnema sylvestris extract, and white bean extract. Scientific studies have shown their effectiveness in regulating blood sugar levels by affecting various molecular mechanisms in cells.
For example, Gymnema sylvestre helps regulate blood sugar levels by inhibiting glycation and its damaging effects. In addition, white kidney bean extract acts as a "carbohydrate blocker" by inhibiting an enzyme involved in the breakdown of carbohydrates. This results in reduced sugar absorption after meals, helping to reduce glycation levels.
White mulberry leaf extract and white kidney bean extract slow down carbohydrate digestion and limit glucose absorption, thus minimizing glucose spikes and maintaining ketosis even when indulging. Chromium and berberine improve insulin sensitivity and glucose metabolism, suggesting a potential role in managing glucose levels and decreasing fluctuations of spikes.
Jung’s Glucose Blocker
Our Glucose Blocker, when taken with meals, serves as a powerful ally in combating one of the leading contributors to premature aging—unstable blood glucose levels. Persistent high blood glucose can trigger insulin resistance and promote glycation, leading to inflammation, oxidative stress, and tissue damage—significant factors in skin aging.
Glucose Blocker works to regulate post-meal glucose levels, providing a steady source of energy without the drastic spikes and crashes often associated with carbohydrate consumption.
Its natural ingredients help slow down glycation, prevent oxidative stress, and possess anti-inflammatory properties. It also helps protect the skin from premature aging.
Learn The Tools To Control Sugar Levels In Your Life
Excessive consumption of sweets can indeed have a profoundly negative effect on the body. However, this doesn't imply that you should completely deny your favorite cake and subject yourself to torment.
Despite the risks associated with excessive glycation and the accumulation of its end products, adopting a mindset of moderation, coupled with awareness and understanding of the reasons behind these effects, will empower you to indulge in a tasty treat periodically, while well-chosen supplements, such as Glucose Blocker, can mitigate the impact of such guilty pleasures.
