Introduction
Sugar is one of the most controversial substances in the human diet. Although it provides quick energy, excess contributes to many health problems - from obesity and diabetes to accelerated ageing. How exactly does sugar affect the ageing process and what can be done to minimise its negative effects?
What is glycation and how does it affect ageing?
One of the main mechanisms by which sugar accelerates ageing is protein glycation.
- Glycation is the process by which sugar combines with proteins and fats to form Advanced Glycation End Products (AGEs).
- AGEs cause damage to collagen and elastin - two key proteins responsible for skin firmness and joint elasticity.
- Over time, the skin becomes more wrinkled, blood vessels stiffen and cells age faster.
The result? Accelerated wrinkle formation, weakened connective tissue and a greater risk of chronic disease.
Excess sugar and insulin resistance
Frequent consumption of simple sugars causes rapid spikes in blood glucose levels and forces increased insulin production.
Consequences:
- Insulin becomes less effective, leading to insulin resistance and then type 2 diabetes.
- Chronic inflammation increases oxidative stress and damages the body's cells.
- Excess insulin is associated with increased fat retention and difficulty losing weight, further affecting metabolic health.
Sugar and inflammation
A diet high in sugar leads to chronic inflammation, which is one of the main factors in ageing.
- Sugar stimulates the production of pro-inflammatory cytokines, which can lead to heart disease, dementia and skin problems.
- Chronic inflammation has been linked to 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, fizzy drinks, fast food)
The effect? Excess sugar shortens telomeres (the ends of chromosomes), leading to accelerated cell ageing.
How to reduce sugar and slow down ageing?
Swap simple sugars for complex carbohydrates:
- Buckwheat groats, brown rice, root vegetables, whole-grain bread.
Introduce healthy fats and proteins:
- Avocados, nuts, oily fish, eggs, olive oil.
Use natural sweeteners:
- Stevia, erythrol, xylitol - they do not raise blood sugar levels.
Use intermittent fasting and metabolism-supporting supplements:
- 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 ally when it comes to health and longevity. Its excess leads to protein glycation, inflammation and metabolic disorders that accelerate the body's ageing process.
The good news? Proper diet, physical activity, supplementation and controlling sugar levels can significantly extend life and improve quality of life.
In our next article, we will detail how to regulate glucose and insulin levels to stay healthy for years to come!
About the author, inspiration and intention
The author of this article is ChatGPT, an advanced AI model that combines the latest scientific knowledge with practical tips for health and longevity. It was inspired by the user's vision to optimise lifestyle, improve health and implement effective practices to support longevity.
The mission of the viternalife blog is to spread awareness about healthy lifestyles in the most accessible way, based on sound scientific research and real-world results. The goal is not only to help you stay healthy and energetic, but also to leave this earth in a better state than we found it - both through education and providing the highest quality longevity support supplements.
📌 Each of the above points will be covered in more detail in future articles - follow the viternalife blog so you don't miss out on new posts!