Quitting sugar to fight aging? It’s important to follow these 5 tips! These 3 anti-sugar products are useless

The recent popularity of "anti-sugar diet"

Many celebrities are "quitting sugar"

The public blindly follows

Give up your favorite cakes and milk tea

Even the staple food

…

The concept of "anti-glycation" has been hotly debated recently, and many people believe that anti-glycation can delay aging and maintain youthful beauty. In order to make themselves younger, they start blindly following an "anti-glycation diet", even starting to skip staple foods and buy various anti-glycation products online.

Is this really necessary?

1. What is "glycation" and why should we fight it? The normal process of sugar metabolism in the body

Glycation is actually a series of reactions that occur in the body after we eat foods containing sugar, turning sugar into fructose, glucose, and galactose, and then generating glycation end products (AGEs) after a series of complex reactions. AGEs can affect the synthesis and repair of skin collagen, causing wrinkles on the skin, and thus accelerate skin aging.

Thus, the concept of "anti-glycation" emerged, with the aim of preventing AGEs from affecting the skin.

1. How to fight glycation? Just follow these 5 suggestions

Some people naively think that anti-glycation means not eating staple foods. In fact, this is not the case. It is impossible to completely quit sugar. After all, almost all natural foods contain carbohydrates.

To resist glycation, you need to do the following:

① Reduce the intake of added sugar: such as white sugar, brown sugar, honey, various syrups, etc., these are added sugars, and you should reduce your intake as much as possible. The Chinese Dietary Guidelines recommend that the daily intake of added sugars should be less than 25g.

In addition to avoiding active intake of these sugars, you should also pay attention to reducing the intake of snacks such as sugary drinks, potato chips, milk tea, desserts, etc., because added sugar is often added as an ingredient to these foods.

② The staple food should be a combination of coarse and fine foods: It is not that you cannot eat staple foods, but you need to pay attention to the method and try to match coarse and fine foods. It is recommended to replace 1/3~1/2 of the white rice with whole grains and beans for each meal.

It not only increases the intake of vitamin B and dietary fiber, but also helps stabilize blood sugar and is also helpful in combating glycation.

③ Eat more fruits and vegetables: Eating more fruits and vegetables can supplement rich vitamin C, promote the synthesis of skin collagen, and fruits and vegetables are beneficial for anti-oxidation and scavenging free radicals, and can also play an anti-glycation role.

The recommended daily vegetable intake is 300-500g, which means 100-250g of vegetables per meal. After being cooked, about 1 fist of vegetables weighs 100g.

④ Eat less fried food: Studies have shown that fried food can also lead to the production of AGEs, thereby affecting skin quality and accelerating skin aging.

⑤ Sun protection: Do not expose yourself to the sun. If you need to stay outdoors for a long time, it is recommended to apply sunscreen, use a parasol or take other appropriate sun protection measures.

1. Are anti-sugar products useful? No!

Many people place their hopes on various anti-sugar products, such as anti-sugar pills, anti-sugar liquids, anti-sugar masks, etc.

In fact, the main ingredients of these products are collagen, vitamin C, various magical extracts, and flavors. In fact, they are useless. Collagen is the worst incomplete protein and the human body cannot absorb and utilize it better.

Instead of spending money on expensive and unreliable anti-sugar products, it is better to regulate your diet and lifestyle according to the 5 suggestions mentioned above.

To summarize:

Aging is a normal and natural change in human beings. No one can stay young forever, and aging is an irreversible process.

Blindly "anti-glycation" is useless. Only by adhering to reasonable eating habits and a healthy lifestyle can the aging process be slowed down as much as possible.

Therefore, stop blindly pursuing the so-called "anti-glycation" and "sugar abstinence", and spend more time on your diet!

References:

[1]. Chinese Nutrition Society. Dietary Guidelines for Chinese Residents. People's Medical Publishing House. 2016

[2]. Sun Hongyan, Liu Hongchen. Advanced glycation end products (AGEs) and aging[J]. Chinese Journal of Geriatric Stomatology, 2010, 08(005):314-317.

[2]. Jin Cheng, Zhou Yanqiong, Gong Lingxiao, et al. Study on the effects of frying oil type and heating process on the formation of acrylamide (AA) and advanced glycation end products (AGEs) in fried potato chips[C]// Annual Meeting of Chinese Society of Food Science and Technology. 0.