Anti-sugar equals anti-aging?

Original title: Anti-sugar equals anti-aging?
years, a new diet theory has been circulating online: if you want good skin, anti-sugar is no less. Even some entertainment stars, known for their "frozen age", have come out with "anti-sugar" meals. For a time, in the eyes of beauty, sugar is the "number one enemy" of aging, eating sugar will make people easy to grow spots, long pox, so that the skin relaxes, drooping, long wrinkles. Some people in order to stop sugar intake, began to carry out an "anti-sugar diet", even staple food, bread, fruit do not eat.
so-called glycation reaction refers to the process by which sugars in the body, such as glucose, lactose, sucrose, etc., react with proteins to produce the final product of late-stage glycosylation. Studies have shown that the end product of late glycosylation does bring some negative effects to the human body. With age, the late glycosylation of the final product accumulation, will bring irreversible effects on the skin, resulting in skin relaxation, dull yellowing, acne rough, wrinkles and so on. The end product of late-stage glycosylation can also induce diseases such as diabetes, Alzheimer's disease and atherosclerosis.
from a health point of view, it is really not recommended to consume too much sugar. The Dietary Guidelines for Chinese Residents recommend a daily intake of 25 to 50g of sugar per person. Now popular among young people cola, milk tea and other sugary drinks, most bottles (cups) of sugar content will exceed the standard, it is recommended that we do not drink too much. Limiting daily sugar intake not only slows skin aging, but is also good for our health.
but anti-sugar ≠ not to quit sugar, but should scientifically control sugar. From a nutritional point of view, there is only "antioxidant" and there is no "anti-sugarization" to say. There are two sources of late-stage glycosylation products, one of which is extrote, which refers to the food we eat on weekdays, and the other is endo-based, i.e. produced within the body. Some people think that eating sugar is the main cause of the glycation reaction, in fact, it is not completely correct, because the glycation reaction is also related to the body metabolism and inflammatory levels. Therefore, in order to avoid the accumulation of too much late glycosylation in the body, not only pay attention to the daily diet, but also strengthen physical exercise, to maintain health.
think that "anti-sugar" is not eating sugar at all, or even eat staple food, do not eat fruits and vegetables, do not eat rice noodles, this is very wrong. Because the carbohydrates provided in staple foods and fresh fruits and vegetables are essential sources of energy for the body. The right way to "anti-sugar" is not to eat nothing, but to eat in the right way.
to choose the right way to cook. Fried barbecue, high-temperature baking and other cooking process is the most prone to glycation reaction, so we want to reduce the consumption of grilled sausages, fried steaks, as well as baking snacks, etc. , reduce the high temperature cooking of ingredients, you can reduce the intake of late-stage glycosylation products.
eat more foods with low sugar indices. A low sugar index means that food has a relatively small effect on blood sugar after eating. If you eat a lot of foods with high sugar index for a long time, the faster the sugar is digested and absorbed, the greater the increase in blood sugar after meals.
to cut down on foods that are high in sugar. Especially like cola, milk tea, cake and other high-sugar high-calorie foods, daily sugar intake control at 25 to 50g is appropriate. It should be noted that this is "sugar control" rather than absolute "sugar control".
also pay attention to quitting smoking. Because smoking may also increase the production of late-stage glyco-based end products, staying away from cigarettes is also one of the most reliable anti-sugar methods.
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