In a study published in the Journal of the American College of Nutrition, it was found that people who ate more meat, butter, high-fat dairy, and sugar were more likely to have wrinkles than those who ate more fish, olive oil, and legumes.
As the researchers looked at the diets of 453 adults from different countries, they found that processed meat, soft drinks, and pastries were associated with more skin wrinkling. On the other hand, beans, green leafy vegetables, asparagus, nuts, olives, apples, and pears were associated with less skin aging.
Eating a lot of sugar and refined carbohydrates, such as white rice, bread, and pasta, increases the levels of blood sugar in the body. When high blood sugar levels are maintained, it results in sugar molecules permanently bonding to proteins, including the collagen in the skin. This process is called glycation, which produces a chemical reaction in the skin that makes its surface more stiff and inflexible. In turn, this leads to premature aging, making the skin tougher and more wrinkled.
Consuming too much sugar is the cause of glycation. It results in three signs of aging: Wrinkles, lines, and discoloration. In addition, it can cause the skin to become saggier because both collagen and elastin are damaged and become misshapen. In addition to causing malformation of protein fibers, advanced glycation end products (AGEs) also contribute to connective tissue damage, chronic inflammation, heart disease, and diabetes.
The manifestation of the effects of glycation on the skin can be affected by diet and lifestyle habits. Therefore, it is important to refrain from eating a high glycemic load diet that is rich in sugar and refined carbohydrates, smoking, processed foods and meats, too much alcohol, and deep fried foods. In addition, avoid high-fructose corn syrup, which can be found in soft drinks and many processed sweets, because evidence has shown that this sweetener significantly increases the rate of glycation. (Related: 5 ways to look and feel much younger than your real age.)
Fortunately, glycation of protein can be repaired. Here are some foods you can include in your diet to prevent wrinkles:
Read more news stories and studies on the adverse effects of sugar by going to Sweeteners.news.