It is indeed true that having large amounts of high added sugar foods can make us look older. This is primarily due to a process called glycation.
What is Glycation? Glycation is a natural process where sugar molecules (like glucose and fructose) in your bloodstream bind to proteins, lipids (fats), or nucleic acids in your body. When this happens to skin proteins, it forms harmful new molecules called Advanced Glycation End Products (AGEs).
Our skin's youthful appearance is largely dependent on two key proteins. Collagen, which provides structure, firmness, and plumpness to the skin, and elastin, which gives skin its elasticity and ability to ‘snap back’.
When sugar binds to collagen and elastin through glycation, it stiffens and damages these fibers, and they become less flexible and more prone to breakage. This damage to collagen and elastin leads to several visible signs of premature aging such as wrinkles and fine lines (the skin loses its structural support; especially around the eyes and mouth), loss of elasticity and sagging (particularly around the jawline and neck), dull and uneven complexion, dry skin, and yellowing.
While glycation is a natural process, high added sugar diets significantly accelerate its rate. Other factors like UV radiation, smoking, and excessive alcohol consumption can also increase AGE formation.
Summary
While sugar is essential for energy, excessive consumption of added and refined sugars contributes to the formation of AGEs, which damage the vital proteins in your skin, accelerating the aging process and making you look older. Reducing added sugar intake is a powerful step towards maintaining more youthful-looking skin.
