Must-Read Guide for Young People: Secrets to Healthy Skin and Longevity – How to Avoid the 'Sugar' Trap

November 14th, which just passed, was World Diabetes Day. Alarmingly, 1 in 10 adults worldwide has diabetes, and the number of cases continues to rise year by year. Diabetes not only poses a risk of severe complications but also significantly impacts the quality of life of those affected. Recently, some eye-catching news highlighted this issue—for instance, a 22-year-old female teacher suddenly fell into a coma and was rushed to the ICU, which turned out to be caused by her daily habit of drinking a "sweet" milk tea. This serves as a reminder of the importance of monitoring blood sugar levels and managing one's diet and lifestyle for everyone.

Glycation can cause significant damage to the skin, leading to dullness and a loss of elasticity. In fact, glycation not only affects the skin but also plays a profound role in accelerating cellular aging. For individuals with type 2 diabetes or "prediabetes," intermittent fasting has been shown to improve blood sugar levels more effectively than traditional calorie-restricted diets.  

Let us prioritize blood sugar health, manage our diets scientifically, and maintain a positive and optimistic mindset to enjoy a happy and fulfilling life.

1. Why Do We Fear "Sugar"?

We fear "sugar" because excessive sugar intake not only leads to potential weight gain and an increased risk of type 2 diabetes but also exacerbates inflammation in the body, which in turn raises the risks of heart disease and cancer (Valencia et al., 2021).

Moreover, such an unhealthy diet may accelerate aging, contributing to mitochondrial dysfunction and chronic inflammation, thereby increasing the likelihood of age-related diseases. For these reasons, we should approach sugar consumption with caution and moderate control to prevent these potential harms.

2. Anti-Glycation to Delay Aging

The reaction between sugar and protein produces advanced glycation end products (AGEs) (Danby, 2010), which can lead to skin wrinkles, cellular structure damage, and accelerated aging—similar to the process involved in coronary atherosclerosis. While natural foods contain sugar, they are also rich in fiber, which slows down the digestion of sugar and minimizes its impact on blood sugar levels. The real issue lies with refined sugars. Beverages with added refined sugars, such as milk tea and fruit juices, are major contributors to daily sugar intake (Li et al., 2024).

To help consumers better understand the nutritional value of beverages and make healthier choices, countries like Singapore have implemented nutrition policies using an A-to-D grading system. This system evaluates the sugar, fat, and other components of beverages, offering a clearer view of their nutritional content. Such measures empower consumers to make dietary choices that combat aging more effectively.

3. Learn About Intermittent Fasting and Low-GI Diets: A Healthy Eating Approach to Support Glycemic Control

Intermittent Energy Restriction (IER) / Light Fasting

Intermittent Energy Restriction (IER) is a dietary management approach designed to address the challenge of long-term adherence to calorie restriction. Instead of imposing strict daily calorie limits, IER alternates between periods of restricted energy intake and periods of normal or unrestricted eating. This method has been shown to help regulate blood sugar levels effectively.

IER typically includes two types of days:

Energy-Restricted Days: Energy intake is reduced to approximately 25% of an individual's daily caloric needs.

Non-Restricted Days: Eating is unrestricted, allowing for normal intake.

Popular forms of IER include:

5:2 Light Fasting: Five days of normal eating are interspersed with two non-consecutive fasting days each week.

16/8 Light Fasting: Within a 24-hour period, all meals (e.g., three meals) are consumed within an 8-hour window, followed by 16 hours of fasting.

These approaches promote sustainable energy control and support blood sugar management as part of a healthy diet.

Research has found that IER can improve insulin resistance and enhance insulin sensitivity. Compared to regular diets, IER is relatively safe for weight loss in both healthy individuals and diabetic patients (Davis et al., 2016). IER not only reduces the weight of overweight/obese individuals but also improves lipid metabolism markers. When the body shifts from primarily utilizing glucose derived from glycogen breakdown to using fatty acids and fatty acid-derived ketones, it can enhance body composition, supporting the maintenance of muscle mass and function (Wei et al., 2022).

Additionally, IER has shown potential in regulating metabolic flexibility by optimizing the balance between glucose and fat utilization, which contributes to overall metabolic health.

Low-GI Diet

A low-GI (glycemic index) diet is an effective way to control blood sugar levels and promote overall health. The glycemic index is a measure that classifies carbohydrates in foods based on their impact on blood sugar levels. A low-GI diet typically includes foods such as eggs, legumes, nuts, and certain fruits and vegetables. These foods are rich in fiber and protein, which help release sugar into the bloodstream more gradually, reducing sharp spikes in blood sugar and insulin levels.

This dietary approach not only lowers post-meal blood sugar peaks but also improves insulin sensitivity, thereby mitigating the long-term harmful effects of elevated blood sugar on health. Additionally, a low-GI diet helps enhance satiety, limit total energy intake, and positively influence weight management. Consistently following a low-GI diet can slow down the aging process and reduce the risk of chronic diseases like type 2 diabetes and cardiovascular conditions  (Zafar et al., 2019).

For those looking to manage blood sugar levels and delay aging, a low-GI diet is undoubtedly a great choice.

Low-GI Diet:

References:

1. Danby, F.W., Nutrition and aging skin: sugar and glycation. Clinics in dermatology, 2010. 28(4): p. 409-411.
2. Li, W.Z., et al., Unveiling the mechanism of high sugar diet induced advanced glycosylation end products damage skin structure via extracellular matrix–receptor interaction pathway.Journal of Cosmetic Dermatology, 2024.
3. Davis, C., et al., Intermittent energy restriction and weight loss: a systematic review.European journal of clinical nutrition, 2016. 70(3): p. 292-299.
4. Wei, X.T., et al., Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes.Biological Research for Nursing, 2022. 24(3): p. 410-428.
5. Zafar, M.I., et al., Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis.The American journal of clinical nutrition, 2019. 110(4): p. 891-902.