People according to the amount of sugar in the food, will be divided into high sugar, low sugar and sugar-free food three categories. Foods with a high sugar content mainly include edible sugar and various grains. Low-sugar foods include vegetables, fruits, and meats. Sugar-free foods mainly include a variety of edible vegetable oils. High-sugar foods can be found everywhere in life such as snacks, candies, beverages, and other processed foods. Dietary and lifestyle choices affect the rate of glycation in the skin, and excessive consumption of refined carbohydrates, smoking, frequent consumption of processed foods and meats, excessive alcohol, and frequent consumption of deep-fried foods are all part of a high-glycemic load diet.

1. Try the Mediterranean diet

This type of diet focuses on fresh fruits and vegetables, whole grains, and lean proteins to minimize inflammation and provide plenty of vitamins A, C, and E.

2. Cook slowly and at low temperatures

Cook at a Cooking food at temperatures below 120 degrees F also minimizes the formation of glyco-toxins, so try steaming, braising, poaching or stewing whenever possible. Foods that have been marinated in lemon juice or apple cider vinegar can help delay glycerotoxin formation, so try using them when grilling.

3, drink green tea

Should drink a cup or two of green tea every day, green tea is a powerful skin protector, it can stimulate collagen production has an anti-glycation effect.

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4, eat more spices

Spices can also be used to help anti-aging, such as turmeric, cinnamon, cloves, ginger, garlic, and so on, almost all the spices with the inhibition of the ability to produce the end-products of glycosylation, thanks to its anti-inflammatory and immunogenic properties. thanks to their anti-inflammatory and immune-boosting effects, as well as their glucose-balancing properties.

5. Increase your intake of carnosine

Carnosine is an amino acid that has been shown to protect against the damage caused by glycosylation end-products. Dietary levels of the amino acid myostatin can be increased by consuming more fish, organic cheese, and eggs. beta-alanine and histidine are both precursors of myostatin and are found in pomegranate, alfalfa, carrots, celery, cucumber, chicory, soybeans, salmon, and garlic.

6, eat more dietary fiber

Eat more foods such as chickpeas, lentils, beans and most vegetables are rich in fiber, which not only helps in digestive health, but also helps to regulate anti-glycation blood sugar levels. These are vegetarian dishes that have lower glycosylation end products.

7. Eat more berries and citrus

Brightly colored, glycosylation end-product-inhibiting berries are rich in fiber, antioxidants, and vitamin C, which help firm the skin and reduce the appearance of fine lines and wrinkles. These also help promote the production of wrinkle-fighting hyaluronic acid. Grapefruit, oranges and tomatoes contain ingredients that help in the breakdown of hyaluronic acid.

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Commuters because of the busy work, often in the street to solve the breakfast, but also to prepare some small snacks, but in the choice of food, be sure to pay attention to avoid the following categories of high-sugar food.

1, candy class

In all high-sugar foods, candy sugar content is at the top of the list, because it is based on table sugar as the main raw material. Different candy sugar content is not the same, generally to table sugar as the only raw material of hard sugar sugar content is the highest, additional dairy products added to the milk sugar, added nuts crushed shortening sugar or add gum base of soft candy, sugar content is lower. It is recommended to eat candy no more than 5 a day, because a candy 5 ~ 10 grams, eat 5 can consume 25 ~ 50 grams of sugar, has exceeded the recommended amount.

2, hawthorn products class

Due to the need to add a lot of sugar to neutralize the acid of hawthorn in the processing, so hawthorn products eat up although not sweet, but in fact the main raw material is sugar. Commonly, there are hawthorn slices, fructan peel, hawthorn cake, hawthorn dried, according to the national standard "GB/T31318-2014 Candied Hawthorn Products", the sugar content of hawthorn cake and hawthorn dried should be less than 70%, the sugar content of fructan peel and sandwich hawthorn slices should be less than 75%, and the sugar content of dry sliced hawthorn slices should be less than 85%. From the perspective of sugar content, it is recommended to choose hawthorn cake and hawthorn dried.

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3, ice cream ice cream class

Some of the ice cream ingredients list the first two is water, sugar, some ice cream, the first two are raw cow's milk, thin cream, for example, a certain brand of ice cream, raw cow's milk content>> 50%, thin cream content> 9 For example, the raw milk content of a brand of ice cream is more than 50%, and the content of thin cream is more than 9%. It is recommended that you look at the ingredient list when buying ice cream and gelato, and choose the one with sugar at the back.

4, cookies and cakes

Sugar in the processing of cookies and cakes play a role in enhancing the flavor, to maintain the role of fluffy and crispy, although do not feel particularly sweet, but the cookies, cakes and sugar content is not low. Some measurements show that the sugar content of most cookies in 15% to 20%. Overall, tough cookies and fermented cookies sugar content is lower than cookies, sandwich cookies and wafer cookies, fat content is not significantly different, so from the point of view of lowering sugar is recommended to choose tough cookies and fermented cookies. You can also choose xylitol cookies according to the food label.

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5, sweet drinks

Most of the sugar content of sweet drinks in 8% to 11%, some up to 13%. To 10% sugar, for example, drink a bottle of 500 ml of sweet drinks can be consumed 50 grams of sugar, so it is recommended to choose a fruit-flavored drinks, carbonated beverages, tea beverages, compared to the carbohydrate content of the Nutritional Facts Table, choose the content of low, because for these types of beverages, the amount of added sugar is about the amount of carbohydrate content of the label; for fruit and vegetable juices, it is recommended that you choose 100% pure fruit and vegetable juices; other beverage recommendations The other beverages are recommended to be low in sugar or sugar-free.

6, powder paste food

The market is common black sesame paste, walnut powder, red bean barley powder, lotus seed lily root powder, etc., in order to enhance the taste, will add a lot of sugar, it is recommended that eat less.

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