"Healthy by eating" series | Say no to "caramel face"! Eating this way can help you fight glycation scientifically

Do you often hear that eating too much sugar can make your skin look old, yellow, and cause acne? These claims are not groundless, but have scientific basis.

Sugar and proteins or lipids in the skin undergo a chemical process called glycation , which makes our proteins rigid and lose their functions, just like sugar water turning into caramel. Glycation produces substances called advanced glycation end products . These substances can damage the skin's elasticity, moisturizing, metabolism and other functions, leading to skin aging, dullness, inflammation and other problems, causing the so-called "glycated face" and accelerating our aging.

So, how to fight against sugary face? Actually, it is not difficult. Just pay attention to the following points:

The sugar mentioned below is not just sweets, but also refined carbohydrates (such as white rice, white bread), high-sugar fruits (such as lychees, watermelons), sugary drinks (such as cola, milk tea), processed foods (such as ketchup, salad dressing), etc. According to the "Dietary Guidelines for Chinese Residents (2022)", the daily intake of added sugar should not exceed 50 grams, and it is best to control it below 25 grams.

1. Choose low GI foods

GI refers to the speed and degree to which the carbohydrates in food cause blood sugar to rise after being digested and absorbed in the human body. Low GI foods can stabilize blood sugar levels and reduce the formation of AGEs. Low GI foods include green leafy vegetables, beans, whole grains, low-sugar fruits, etc.

2. Eat some antioxidants

Generally, white rice and pasta made from refined white flour, which are staple foods, are high-sugar foods. (Continued from the previous article) If you eat some fruit with high sugar content, a cup of milk tea or a drink, the sugar content will be off the charts. At this time, you can try taking some antioxidants. Antioxidants can neutralize free radicals, prevent fat oxidation and the formation of AGEs.

Foods rich in antioxidants include fruits and nuts containing vitamin C and vitamin E (such as lemons, oranges, almonds, walnuts, etc.), as well as teas and vegetables containing tea polyphenols and anthocyanins (such as green tea, black tea, purple cabbage, spinach, etc.).

You can also take some antioxidants, such as astaxanthin, coenzyme Q10 , etc. Astaxanthin and coenzyme Q10 can protect our protein from being attached or broken by sugar, thereby maintaining normal structure and function.

Author: Chen Shuang from Henan University of Science and Technology, Lei Zhiyuan from Luoyang Normal University

Review expert: Ren Yongqiang, chief physician of the First Affiliated Hospital of Henan University of Science and Technology