Diet does so much more than simply satisfy our hunger; today, we have a far deeper understanding of how the food we eat actually shapes and impacts our bodies.
This ranges from the importance of Vitamin K after the age of 40 to protect against osteoporosis and premature ageing, to the vital role of probiotics in supporting gut health and lifting our mood.
While nutrition is highly personal and there is no “one-size-fits-all” approach, there is one thing every nutritionist seems to agree on: we should all be cutting down on sugar as much as possible.
Why does sugar cause ageing?
Sugar does far more than just affect our waistlines; it is also a primary culprit behind premature ageing. This is largely due to glycation, a natural chemical reaction where sugars in the bloodstream attach to proteins like collagen and elastin.
This process causes stiffness and dryness, which eventually leads to a dull complexion and the appearance of wrinkles.
The importance of reversing the sugar cycle
“Collagen and elastin are the main proteins responsible for keeping our skin firm and smooth,” explains Dr Sanja Zivanovic, a chemist and Doctor of Biomedicine. “When these fibres are damaged by glycation, they lose their resilience and flexibility, which fast-tracks the appearance of fine lines and deep-set wrinkles.”
“There’s no reason you can’t enjoy a sweet treat now and then”
What’s worse is this isn’t just a surface-level issue. Dr Zivanovic reveals that glycation occurs in the deeper layers of the skin, “making it a cumulative problem that only worsens over time if left unchecked.”
Beyond the visible impact on our skin, excess sugar also sabotages our efforts to maintain a healthy weight. Not only is it high in calories, but it also spikes blood sugar levels and can lead to resistance to leptin, which is the hormone that tells our brain when we are full.
6 tricks to reduce sugar consumption
There are a few different factors that can make you look older (for example, forgetting to wear SPF is a major one.) But controlling sugars is one effective step to take to look your best – and you don’t have to ban sugar entirely! Here are six expert tricks:
1. Fill up on fibre. “Make sure you include plenty of fibre-rich foods in your daily meals. Not only does this help you cut back on sugar, but it also keeps you feeling full for longer,” says dietitian Sergio Guerrero. He explains that fibre is a complex carbohydrate that helps regulate both your appetite and your blood sugar levels. Reach for whole fruit, rather than juices, when you need a snack between meals.
2. Stay properly hydrated. Dr Zivanovic explains that “drinking enough water helps the body flush out toxic compounds linked to glycation, while keeping the skin hydrated.” Guerrero adds that the biggest win is ditching sugary drinks: “Swap fizzy drinks for plain water, herbal teas or water with a slice of fresh fruit added. It’s an easy way to slash your sugar intake and stay hydrated without the extra calories.”
3. Cook at home. Experts reveal that people who eat out frequently tend to consume more sugar than those who don’t. Guerrero’s advice is to cook at home whenever possible. “Prepare your desserts or meals with natural sweeteners like mashed fruit, or use alternatives such as stevia or erythritol, which do not affect glucose levels in the same way as refined sugar”.
“Whole fruit contains the vital fibre and nutrients that juices often lack, which helps keep your glucose levels much more stable”
4. Become a label detective. Learning to spot hidden sugars is a brilliant way to cut back, according to the dietitian Guerrero. A top tip? “Check the ingredients list for sneaky terms like ‘corn syrup’, ‘maltose’ or ‘dextrose’. Always try to opt for products where added sugars aren’t right at the top of the list.”
5. Opt for antioxidants. Dr Zivanovic recommends prioritising Vitamin C, found in abundance in kiwis and citrus fruits. “Antioxidants can help counteract the damaging effects of AGEs (Advanced Glycation End products), which are some of the primary culprits behind skin ageing.”
6. Enjoy your dessert. Finally, Dr Zivanovic believes that a total ban on sugar isn’t the answer; it’s all about portion control. “The trick is to keep the portion small and pair it with healthy fats, like a handful of almonds or walnuts. This helps lower the glycaemic index of the snack.”
About the experts:
- Dr Sanja Zivanovic is a chemist and Doctor of Biomedicine and CEO of SKIN MOLECULE X.
- Sergio Guerrero is a dietitian and supplementation expert at Fit Generation fitness training academy in Madrid.
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