It would seem that sugar's bad rep goes beyond tooth decay and the battle of the bulge. Research indicates that sugars can damage your skin in a process that scientists dub 'AGE,' forming a harmful waste that can prematurely age skin.
The fitting acronym 'AGE' stands for Advanced Glycosylation End-products what does that mean, and why should you moderate your sugar intake?
Skin cells are supported by a network of protein fibers; in healthy skin these fibers are resilient and elastic, allowing your skin to move, stretch and return to its soft, smooth, crease-free structure.
Wrinkles form naturally over time as a result of UV damage and reduced elasticity. When you consume too much sugar, excess sugar molecules stick to the protein fibers, binding them together, producing harmful wastes - AGE and free radicals - stiffening fibers, reducing the pliability associated with youthful skin.
AGEd skin is more vulnerable to sagging, wrinkling, inflammation and further UV damage, considered by dermatologists to be the leading cause of premature skin aging.
So, Sugar is Out?
No, unlike some hardcore low-carb weight-loss plans, this doesn't mean you have to eradicate all sugar from your diet. In fact, you body requires moderate amounts of sugar as a source of easily accessible energy. Moderate. Excess sugar accumulates outside cells where it interacts with the protein matrix that lends skin its resilience.
While scientists do expect to see a certain amount of AGE formation starting after age 40, the process has been observed in the body far earlier in recent years, most likely due to our society's high intake of sugary foods, creating an AGEing diet in more ways than one.
AGE Creators
Excess Sugar - starch and other complex carbohydrates fall into this category because they are broken down into sugars during digestion.
Too Little Fiber - consuming more fiber allows your body to process more sugar because you absorb less of it.
Too Much Processed Foods - foods that combine sugar with protein at high temperatures contain ready-made AGE since this reaction is similar to the one that produces AGE in the body.
How Much is Too Much?
We are all unique, so the amount of sugars absorbed by our cells varies from person to person. Until researchers define specific guidelines correlating AGE formation to excess sugar formation, it makes good sense to practice common sense: reduce added sugars from your diet by making informed diet choices.
Did you know that ? cup of vanilla ice cream contains less sugar than the same serving of apple sauce, and nearly half the sugar of ? cup of seedless raisins?
On average we consume 12 teaspoons of added sugars each day - try reducing that by one-half or one-third. Many foods that aren't typically 'sweet' are high in sugar or are broken down into sugar in the body (such as carbohydrates). Read nutrition labels to find out how much you consume; 4 grams of sugar equals one teaspoon. And pay attention to serving sizes.
Also, learn to identify sugars on the ingredient list - code names include sugar, brown sugar, cane sugar, honey, corn syrup, barley malt, fructose, molasses, and sucrose. While they all have different names and may be listed separately on an ingredient list, they all have the same AGEing affect on the body.
Don't forget that proper nutrition is an essential part of staying healthy and looking your best.
Johneen Manning is Editor-In-Chief of http://www.gkfa.com, a hip, savvy and fresh online women's magazine for the 'Sex and the City' generation. For more interesting and entertaining articles and to enter contests visit http://www.GKFA.com today.