Glucose is essential for the normal functioning of our body. The brain runs solely on glucose. But its excess gives a side effect in which blood sugar reacts with proteins, disrupting the function of the latter. This is the essence of the process of protein glycation in the body, which leads to rapid aging, the formation of wrinkles, cardiovascular and other diseases.
Proteins become inoperable because their structure is disturbed. Due to the glycation of elastin and collagen (the main proteins of the vascular walls), fibrosis and atherosclerosis develop. The walls of blood vessels become fragile, their elasticity is lost, cracks form in them, which are filled with cholesterol plaques.
Glucose is found in any tissue. We often encounter the process of protein glycation in everyday life when we fry something to a crisp. When exposed to high temperature, glucose reacts with tissue protein.
Similar processes of protein baking occur in the human body, with the only difference being that they proceed more slowly.
The most dangerous end products of glycation for the retina and lens, coronary arteries and kidneys.
Various inflammatory processes occur, osteoarthritis, rheumatoid arthritis, and prostate cancer develop. Blood clotting increases, which increases the risk of thrombosis and hypertension.
Glycation causes non-insulin dependent type XNUMX diabetes. This leads to high levels of glucose in the blood, and this, in turn, to an even greater accumulation of advanced glycation end products. This relationship is the main cause of the complications that diabetes gives.
Thus, in order to prevent protein glycation in our body, and consequently, to slow down aging, we need to eliminate the causes that lead to protein dysfunction and are an obstacle to health and longevity. There are two such reasons.
- Excessive consumption of fast carbohydrates, foods with a high glycemic index. The glycemic index of a food is a measure of its effect on blood sugar levels after eating it. It measures the rate of absorption of a sugar source compared to glucose, which has an index of 100 percent. Glycemic index values above seventy are considered high.
- Intake of glycated protein in food. All fried foods we cook contain glycated protein. Especially dangerous in this regard are ready-made catering dishes, especially food in restaurants, or the so-called "haute cuisine", where the main importance is attached to the appearance of the dishes served. They contain many times more glycation products than home-cooked foods.
In order not to destroy yourself from the inside, you need to abandon frying as a way of cooking. Food cooked at temperatures below 120 degrees does not lead to the formation of glycation products.
Food can be microwaved, boiled, steamed, stewed, blanched, marinated in natural vinegar or lemon juice, etc. Many foods can and should be eaten raw.
It turns out a vicious circle. We need carbohydrates as a source of energy. And the consumption of carbohydrates leads to aging. Where is the exit?
Science has not yet given a definitive answer to this question, but research in this direction is underway. Perhaps soon a remedy will be found that completely prevents protein glycation in the body.
The level of glycation determines the rate of aging. This level can be determined by taking a blood test for glycated hemoglobin (HbA1C). The analysis does not have to be carried out on an empty stomach. You can evaluate the results of the analysis as follows: below 7,6% – good, from 7,6 to 9% – satisfactory, above 9% – bad.
To successfully fight aging, you need to put your diet in order. To do this, it is necessary to adhere to the principles of a calorie-restricted diet, with the help of which blood sugar levels are reduced, and, accordingly, the likelihood of a reaction of blood glucose with body proteins is also reduced.
In addition, calorie-restricted nutrition increases autophagy, a process that ensures the digestion of damaged proteins and cellular debris. Cell structures are updated and their functions are improved.
It is very good for autophagy to carry out unloading vegetable days 2-4 times a month, when you drink water during the day and eat unlimited vegetables and no other food.
With a normal, traditional diet, the main risk factor is the high glycemic index of foods. You can avoid high concentrations of glucose in the blood by eating foods with low glycemic index values, which release glucose into the blood more slowly.
Some foods have a low glycemic index, but contain other monosaccharides that are even more harmful than glucose, such as fructose, found in honey and sweet fruits, which is ten times more active in protein glycation, and lactose, a milk sugar found in milk. Therefore, neither honey nor milk can be recommended as products for health and longevity, due to the fact that they only contribute to accelerated aging.
In the image of a healthy diet, the use of fast carbohydrates, which are found in excess in pastries, sweets, sugary drinks (sweet tea, fruit juices, sweet soda), etc., should be minimized or completely excluded from the diet.
A calorie-restricted diet should be built mainly on the use of a large amount of vegetables, legumes, cereals from various cereals, including non-fried fish and seafood, poultry and some lean meat on the menu. That is, nutrition should be based mainly on slow carbohydrates, polysaccharides, which slowly, without jumps, increase blood sugar levels without enhancing the process of glycation, and hence aging, and maintaining a feeling of satiety for a long time.
We recommend adding ground cinnamon to carbohydrate dishes (for example, cereals) and drinks (for example, coffee).
Cinnamon lowers blood sugar levels and acts like biguanide drugs. Turmeric has also been scientifically shown to be effective in reducing the formation of advanced glycation end products. These two spices should always be present in the diet to prevent aging.
On the one hand, controlling your diet is a rather troublesome business. On the other hand, it is extremely useful. Both in terms of health and longevity, and in terms of material costs. The main components of such a diet – cereals for cereals and fresh vegetables – this is the most low-cost food that can be.
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