The anti-glycation anti-aging trend has swept the internet, with many beauty-conscious women avoiding sugar to delay aging. They believe sugar causes facial spots, acne, and even skin sagging, drooping, and wrinkles. Consequently, many avoid carbohydrates and fruits altogether. But does anti-glycation truly combat aging?
Can Anti-Glycation Really Combat Aging?
Not all glycation reactions harm the skin. Glycation occurs in two forms: enzymatic glycation, which benefits the body, and non-enzymatic glycation. Enzymatic glycation, catalyzed by enzymes, allows sugars to bind with proteins, forming glycoproteins essential for the body. These glycoproteins possess immune functions, helping resist bacteria and viruses, while also aiding blood clotting and promoting wound healing.
The other is non-enzymatic glycation, where large amounts of sugar directly bind to proteins without enzymatic action, forming advanced glycation end products (AGEs). These are the primary cause of skin aging. In young, healthy skin, collagen and elastin play crucial roles: collagen provides structural support, while elastin maintains skin elasticity.When these proteins undergo glycation, their elastic tension decreases, reducing skin plumpness and accelerating aging. Additionally, AGEs stimulate melanocyte production and pigment deposition, leading to dark spots that compromise skin aesthetics.
How to scientifically combat glycation?
1. Modify food preparation methods
Eliminating certain foods doesn't equate to sugar avoidance; cooking techniques must also change. Since most bodily energy derives from sugars, completely rejecting them reduces glycoprotein synthesis, potentially causing anemia, hypoglycemia, or malnutrition.Additionally, sugar content varies across foods, and glycation doesn't equate to excessive glycation. Daily sugar intake should be controlled by modifying cooking methods. High-temperature cooking like boiling, stir-frying, steaming, and deep-frying produces advanced glycation end-products (AGEs). Simultaneously, minimize processed foods, baked goods, and various milk teas.
2. Consume sugary foods before meals
Humans have limited sugar metabolism capacity. Eating desserts after meals increases metabolic burden and leads to excess calories. Therefore, enjoying sweets before meals not only satisfies cravings but also prevents calorie overload.
3. Control portion sizes
Since desserts and cakes lack specific nutritional labels, managing calorie intake is crucial.For example, cream cakes should not exceed half the size of your palm, egg tarts should be limited to one or two, and other desserts should be kept to about three pieces. Additionally, be aware of the sugar content in foods: one cream candy can contain up to 20 grams of sugar; one bottle of soda contains about 12 grams; and 500 milliliters of sweetened beverages can contain 40-50 grams of sugar.
4. Pair desserts with vegetables
Excessive dessert consumption affects blood lipids and glucose levels. Pair sweets with high-fiber, low-fat foods like vegetables, whole grains, or legumes. These aid in metabolizing sugars and fats while supplementing B vitamins.
Friendly reminder
Most commercially available "anti-sugar" products are largely ineffective—avoid wasting money on them.For healthy, youthful skin, focus on lifestyle habits: ensure balanced, comprehensive nutrition with diverse foods; avoid processed and refined sugars (e.g., juices, cakes, bubble teas); steer clear of greasy, fried, or grilled items (e.g., organ meats, hotpot, barbecue); and engage in regular exercise to boost metabolism and eliminate metabolic waste.