When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level.
Sugar in all of its forms (corn syrup, cane sugar, high fructose corn syrup, etc.) is extremely damaging to the skin–and in fact to all organ systems. Sugar and foods that rapidly convert to sugar when eaten cause sudden spikes in blood sugar levels, resulting in the release of insulin into the blood stream, that then cause us to store, rather than burn fat. However, that is not the only negative by product.
As these sugars and starches are eaten, they cause a burst of inflammation throughout the body. The sugar molecule can also permanently attach to protein, such as the collagen present in our skin and other parts of the body. This process is known as glycation.
At the point of attachment, there is a small mechanism creating inflammation, which then becomes a source of inflammation in its own right. This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin. In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple.
But it is not just the skin we have to worry about. These “sugar-bonds” can occur throughout the body as we age. The sugar molecule attaches itself to our collagen as well as our arteries, veins, bones, ligaments, even our brains, resulting in the breakdown of organ systems and the deterioration of the body. Glycation creates “free radical” factories known as advanced glycation end products (AGEs), which also increase cellular inflammation.
Sugar consumption can also affect acne. When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens (male hormones) and stimulate the sebaceous (oil) glands resulting in a flare-up of acne.
If you are concerned about your health, and not accelerating the aging process, it is best to avoid all forms of refined sugar as well as chemical artificial sweeteners. There are natural sugars found in fruits and vegetables that should be our only source of sugar. These foods are high in anti-inflammatory anti-oxidants, help stabilize blood sugar, and nutrients that promote beautiful skin and a healthy body.
The ABC’s of Stabilizing Blood Sugar
The following 3 foods are ideal in stabilizing blood sugar. Enjoy them several times per week as part of the anti inflammatory diet.
• Apples: While apples do have significantly higher levels of sugar than berries, they’re actually incredibly effective at stabilizing blood sugar due to their high fibre content and a unique phytonutrient called phloretin which is only found in apples.
• Beauty bonus: Apples contain the antioxidant Quercetin, which helps strengthen skin and clear blemishes on acne prone skin.
• Beans and lentils: Legumes in general raise blood sugar very slowly- and even can help moderate the blood sugar response to the next meal you eat, whether it includes beans or not. Fibre-rich, beans and legumes also contain a substance called resistant starch (RS), which are fibre-like carbohydrates that increase the rate at which the body burns or oxidizes fat.
• Beauty Bonus: Beans contain a variety of nutrients such as fibre, magnesium and protein which help neutralize the damaging compounds that harm your skin and prevent skin damage and signs of aging.
• Cinnamon: The USDA have found that cinnamon helps stabilize blood sugar. They phytonutrients responsible for cinnamon’s effect on blood sugar are the flavon-3-ol polyphenol class of antioxidants, which enhance the stabilizing effect of insulin on blood sugar and decrease insulin resistance.
• Beauty Bonus: Cinnamon has powerful antimicrobial and antibacterial capabilities.
The Secret Starch that Burns Fat
Beans are more than just a protein rich staple of the anti inflammatory kitchen. I highly recommend adding beans to your diet- especially if you are interested in losing weight, as they are an excellent source of resistant starch (RS).
Resistant starch (RS) comes from fibre-like carbohydrates, which are the unsung heroes of weight control. RS actually increases the rate at which the body burns (oxidizes) body fat. RS do not cause unhealthy spikes in blood sugar levels and even prevent other, higher glycemic foods in a meal from doing so.
Resistant starch is so called because it resists digestion and absorption as it passes through the small intestine—where most dietary starch gets digested. It then passes into the large intestine where it behaves much like insoluble fibre, promoting the growth of beneficial bacteria and the production of disease-preventive fatty acids.
Avoiding Hidden Sugars
Sugar is considered by some to be the enemy of collagen. And with good reason. Sugar has a toxic effect on the body, causing harmful glycation and cross linking of collagen fibers, which render them stiff and brittle, ultimately leading to the appearance of fine lines & wrinkles.
Following the anti inflammatory diet is a good way to make wise food choices. However, some health foods have incredibly high ratings on the Glycemic index. The Glycemic index provides information in the form of a score, about how foods affect blood sugar and insulin. The glycemic index of glucose is 100- all other foods are ranked in relation to this score, so the lower a food’s glycemic index, or glycemic load, the less it affects blood sugar and insulin levels. Even in the health food aisle, it’s easy to make missteps when watching carbohydrate and sugar count. Did you know that some of the highest ranking foods on the glycemic index are considered health foods? Take for example:
• Brown rice pasta 92/100
• Parsnips 97/100
• Dates 103/100
Especially surprising that these high-carb foods have even lower glycemic index scores:
• Doughnut 76/100
• Broiled potato 56/100