Did you know? There are certain foods that can contribute to premature aging and the development of wrinkles.

Yes, they are our guilty processed pleasures - think of candies and all our favorite salty snacks in the snack aisle.

Maintaining healthy glowing skin is hard. It's not just about using the right skincare products or treatments, but also paying attention to your diet! The foods you eat can impact your skin's health and appearance, and some can even accelerate the aging process and cause wrinkles. These foods typically contain very high amounts of sugar, saturated fats, or are highly processed. While all foods are fine in moderation, it is still beneficial to be aware of what exactly these items are, so we can snack smartly!

So what are some examples?

Sugar: Consuming excessive amounts of sugar can lead to glycation, a process where sugar molecules attach to proteins in your skin, making them stiff and inflexible. This can result in wrinkles and sagging skin. Foods high in sugar include candy, soda, baked goods, and many processed foods.

Excess sugar consumption can lead to the formation of advanced glycation end products (AGEs) which can contribute to the development of wrinkles. 

Let’s talk about the AGEs process:

• When sugar is consumed, it enters the bloodstream and attaches to proteins in the body, a process called glycation.

• This process results in the formation of AGEs, which are harmful compounds that can cause inflammation, oxidative stress, and damage to cells and tissues.

• AGEs can also damage collagen and elastin, two proteins that are essential for maintaining the skin's structure and elasticity.

• When collagen and elastin are damaged, the skin becomes less firm and resilient, leading to the formation of wrinkles and sagging skin.

Research has demonstrated the link between sugar consumption and the formation of AGEs, which contribute to skin aging and wrinkles. 

• A study published in the journal Clinical Nutrition found that a high-sugar diet was associated with increased levels of AGEs in the skin, which were linked to a higher risk of wrinkles and skin aging. 

• Another study published in the Journal of the American College of Nutrition found that a low-glycemic diet (a diet that minimizes sugar and refined carbohydrates) was associated with better skin health, including fewer wrinkles and improved skin elasticity.

What are some food items high in sugar?

• Candy: Candy is typically very high in sugar, with some varieties containing up to 100% of the recommended daily intake of sugar in just one serving. Examples include Skittles, Starburst, and Twizzlers.

• Soda: Soda is a high-sugar beverage, with one can of soda containing as much as 40 grams of sugar. Popular brands include Coca-Cola, Pepsi, and Sprite.

• Baked goods: Many baked goods, such as cookies, cakes, and pastries, are high in sugar. Think Hostess cupcakes, Little Debbie snack cakes, and Entenmann's donuts.

• Breakfast cereals: Many breakfast cereals are high in sugar, with some varieties containing as much as 20 grams of sugar per serving. Childhood memories of eating Frosted Flakes, Froot Loops, and Lucky Charms? Full of sugar!

• Energy bars: While marketed as a healthy snack, many energy bars are actually high in sugar. Examples include Clif Bars, KIND Bars, and RX Bars.

Remember to check the nutrition labels and ingredients list when purchasing packaged foods and snacks! It might be tricky because sugar can be hidden under different names such as high-fructose corn syrup, cane sugar, and dextrose. In addition to causing unwanted wrinkles, excess sugar consumption has also been linked to a range of other health problems, including obesity, diabetes, heart disease, and certain types of cancer.

Saturated fats and processed foods: Consuming high amounts of saturated fats and highly processed foods can lead to inflammation in the body, which can contribute to premature aging and wrinkles. Foods high in saturated fats include red meat, butter, cheese, and fried foods.

Eating excess saturated fats and processed foods can contribute to the development of wrinkles through a process called oxidative stress. Processed foods are typically high in sugar, unhealthy fats, and low in nutrients, which can contribute to inflammation in the body.

How does oxidative stress happen?

• Saturated fats can contribute to inflammation in the body, which can lead to oxidative stress.

• Oxidative stress occurs when there is an imbalance between free radicals (unstable molecules) and antioxidants (molecules that neutralize free radicals) in the body.

• When there is an excess of free radicals, they can damage cells and tissues, including those in the skin.

• This damage can lead to the breakdown of collagen and elastin, which are essential for maintaining the skin's structure and elasticity.

• When collagen and elastin are damaged, the skin becomes less firm and resilient, leading to the formation of wrinkles and sagging skin.

Research has shown a link between saturated fat intake and oxidative stress, which can contribute to the development of wrinkles. 

• A study published in the Journal of Investigative Dermatology found that a high-fat diet (including saturated fats) was associated with increased oxidative stress and inflammation in the skin, which were linked to the development of wrinkles and other signs of aging. 

• Another study published in the Journal of the American College of Nutrition found that a diet high in saturated fat was associated with worse skin health, including more wrinkles and reduced skin elasticity.

Remember that not all fats are created equal, and some types of fats (such as monounsaturated and polyunsaturated fats) can actually be super beneficial for skin health!

What are some food items that are high in saturated fats?

• Fast food: A major guilty pleasure for us all. Many fast food items, such as burgers, fries, and fried chicken, are high in saturated fat. Popular fast food chains include McDonald's, Burger King, and KFC.

• Processed meats: Processed meats like sausages, hot dogs, and bacon are high in saturated fat. Examples include Oscar Mayer, Hillshire Farms, and Jimmy Dean.

• Cheese: Cheese is high in saturated fat, with some varieties containing as much as 6-7 grams of saturated fat per ounce. Examples include cheddar cheese, mozzarella cheese, and brie.

• Butter and margarine: Both butter and margarine are high in saturated fat. Examples include Land O'Lakes butter, Country Crock margarine, and I Can't Believe It's Not Butter.

• Snack foods: Many snack foods, such as chips and crackers, are high in saturated fat. Examples include Doritos, Cheetos, and Ritz crackers.

To promote healthy skin and reduce the risk of wrinkles, it's important to have a diet rich in whole, nutrient-dense foods such as fruits, vegetables, lean protein sources, and healthy fats like nuts and seeds. According to a study published in the Journal of Clinical and Aesthetic Dermatology, a diet rich in fruits, vegetables, and healthy fats can promote healthy skin and reduce the appearance of wrinkles. Foods such as avocados, blueberries, tomatoes, and salmon are rich in antioxidants, vitamins, and healthy fats, which can help to nourish and protect the skin.

However, eating fatty foods or super sugary sweets in moderation is NOT an issue and it is not necessary to feel guilty consuming these items once in a while!