Have you ever looked in the mirror and wondered how those fine lines and wrinkles got there? If you’re like most people, you probably put it down to aging. But what if there was another culprit – something that’s been hiding in your diet all along? In this post, we’ll look at glycation – a process where sugar molecules damage collagen and cause wrinkles. Read on to learn more!

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What is glycation?

Glycation is a process where sugar molecules attach themselves to proteins or fats without the help of enzymes. Once these sugar molecules are attached, they can interact with other proteins and form advanced glycation end products (AGEs).

The process of glycation was discovered in the early 20th century by French chemist Louis Camille Maillard. He noticed that when amino acids are heated in the presence of sugars, they form a brownish-yellow compound. This reaction is now known as the Maillard reaction.

The effect of glycation on skin

The real problem of glycation is the glycated proteins that stagnate in the body and in particular the dermis. They are fertile ground for the multiplication of free radicals and the appearance of oxidative stress, which is particularly harmful to the skin.

Glycation damages collagen and elastin, two proteins that keep skin looking plump and youthful. When these proteins are damaged, the skin becomes thin, wrinkled, and less elastic. In other words, glycation can speed up the aging process. Glycation also increases inflammation, which can lead to acne breakouts and other skin problems.

How to prevent glycation

Slow cooking

Slow cooking methods, such as simmering, poaching, and braising, can help prevent glycation. This is because these methods cook food at a lower temperature for a longer period of time.

Cooking “slow and low” in a sealed chamber helps to keep the moisture and the nutrients in your food.

Avoid refined sugar

Another way to prevent Maillard reaction is to avoid foods that are high in sugar or carbohydrates. These include sweets, processed foods, fruit juices, and white bread.

Consume antioxidants

Antioxidants can help protect the skin from damage caused by glycation. Foods that are high in antioxidants include berries, dark chocolate, and green tea.

Eat raw fruits and veggies

Raw fruits and vegetables are also high in antioxidants. In addition, they contain enzymes that can help repair damage caused by glycation. So there you have it – everything you need to know about glycation and how it can damage your skin. Remember to avoid sugary foods and to consume plenty of antioxidants to keep your skin looking its best.

Exercise

Exercise has also been shown to reduce the risk of glycation. This is because it helps increase circulation and prevents the buildup of sugar in the blood.

Advanced glycation end foods to avoid

There are some foods that are particularly high in advanced glycation end products. These include:

Processed meats: Bacon, ham, sausage, and other processed meats are typically high in AGEs.

Fried foods: Foods that are fried, such as french fries and chicken nuggets, can also be high in AGEs.

Grilled foods: Grilling meat can cause the formation of AGEs.

Sugary foods: Cookies, cake, and other sweets are often high in sugar and AGEs.

To sum up

Glycation is a process where sugar molecules damage collagen and cause wrinkles. It can also lead to inflammation, acne breakouts, and other skin problems. To prevent this process, avoid sugary foods and consume plenty of antioxidants. Exercise can also help reduce the risk of glycation.

healthy food glycation

Raw fruits and vegetables are also high in antioxidants. In addition, they contain enzymes that can help repair damage caused by glycation.

While we can’t avoid sugar altogether, we can take steps to prevent glycation by cooking slowly at lower temperatures, avoiding processed foods, and consuming plenty of antioxidants. Eating raw fruits and vegetables can also help repair damage. So make sure to include these in your diet to keep your skin looking its best!