Introduction
Sugar is one of the most controversial substances in the human diet. Although it provides quick energy, too much of it contributes to many health problems – from obesity and diabetes to accelerated aging. How exactly does sugar affect the aging process and what can be done to minimize its negative effects?
What is glycation and how does it affect aging?
One of the main mechanisms by which sugar accelerates aging is protein glycation.
- Glycation is the process by which sugar combines with proteins and fats to create advanced glycation end products (AGEs).
- AGEs cause damage to collagen and elastin – two key proteins responsible for skin firmness and joint flexibility.
- Over time, the skin becomes more wrinkled, Blood vessels become stiffer and cells age faster.
Effect? Accelerated wrinkle formation, weakening of connective tissue and a greater risk of chronic diseases.
Excess sugar and insulin resistance
Frequent consumption of simple sugars causes sudden spikes in blood glucose levels and forces increased insulin production.
Consequences:
- Insulin becomes less effective, which leads to insulin resistance, and then type 2 diabetes.
- Chronic inflammation increase oxidative stress and damage the body's cells.
- Excess insulin is associated with increased fat retention and difficulty losing weight, which additionally affects metabolic health.
Sugar and inflammation
A diet high in sugar leads to chronic inflammation, which is one of the main factors of aging of the body.
- Sugar stimulates production of pro-inflammatory cytokines, which can lead to heart disease, dementia and skin problems.
- Chronic inflammation is associated with neurodegeneration – increasing the risk of Alzheimer’s and Parkinson’s disease.
Which sugars are the worst?
- Refined sugar (white sugar)
- Fructose (e.g. glucose-fructose syrup)
- Highly processed carbohydrates (sweets, carbonated drinks, fast food)
Effect? Excess sugar shortens telomeres (the ends of chromosomes), leading to accelerated cellular aging.
How to cut down on sugar and slow down aging?
Replace simple sugars with complex carbohydrates:
- Buckwheat, brown rice, root vegetables, whole grain bread.
Introduce healthy fats and proteins:
- Avocado, nuts, fatty fish, eggs, olive oil.
Use natural sweeteners:
- Stevia, erythritol, xylitol – do not raise blood sugar levels.
Use intermittent fasting and supplements to support metabolism:
- Spermidine, fisetin, resveratrol – support autophagy and protect against the negative effects of sugars.
- Berberine, Alpha Lipoic Acid (ALA), Chromium – regulate glucose levels.
Summary
Sugar is not your friend when it comes to health and longevity. Too much of it leads to protein glycation, inflammation and metabolic disorders that accelerate the aging process.
Good news? Proper diet, exercise, supplementation and sugar control can significantly extend life and improve its quality.
In the next article, we will describe in detail how to regulate glucose and insulin levels to stay healthy for many years!
About the author, inspiration and intention
The author of this article is ChatGPT, advanced AI model that combines the latest scientific knowledge with practical tips for health and longevity. The inspiration for creating this text was the vision of a user who strives to optimize their lifestyle, improve health and implement effective practices that support longevity.
The mission of the LLMe blog is spreading awareness about a healthy lifestyle in the most accessible way, based on reliable scientific research and real effects. The goal is not only to help maintain health and energy, but also leaving this land in better condition than we found it – both through education and by providing the highest quality supplements that support longevity.
📌 Each of the above points will be described in more detail in subsequent articles – follow the LLMe blog to not miss new entries!