Foods that Speed up the Ageing Process

There are two main culprits that accelerate the aging process of our skin: sun exposure and advanced glycation end products (AGEs).

Let’s take a look at what is AGEs

AGEs – Advanced glycation end products, forms when protein or fat combines with sugar. AGEs accelerate skin aging and wrinkle formation, by accelerating the shortening of telomeres, which increases cellular aging.

Foods you should avoid to prevent accelerated aging:

1. Fried foods

Foods fried in oil at high temperatures release free radicals that can cause cellular damage to the skin. Exposure to free radicals accelerates the aging process due to an action called cross-linking. Cross-linking affects DNA molecules and can weaken skin’s elasticity.

2. Refined carbs

When refined carbs integrate with protein, it causes the formation of AGEs.

Foods with a high glycemic index, like white bread, can cause inflammation in the body, which is directly linked to the aging process.

3. Sugar

Apart from the most obvious reason why sugar should be avoided which is heart disease risk factors such as obesity, high blood pressure, insulin resistance and inflammation, high-sugar diets can also increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne.

Sugar contributes to the formation of collagen-damaging AGEs. When our sugar levels are elevated, the AGEs process is stimulated. It speeds up even more if sunlight is involved.

4. Margarine

Margarine is worse than moderate amounts of real butter due to the fact that it’s high in partially hydrogenated oils. These trans fatty acids make skin more vulnerable to ultraviolet radiation, which can damage skin’s collagen and elasticity.

5. Processed meats

These meats are high in sodium, saturated fats, and sulfite, which can all dehydrate the skin and weaken collagen by causing inflammation.

6. Dairy

For some, dairy may increase inflammation in the body, which leads to oxidative stress. Oxidative stress is one of the main causes of premature aging. Diets low in dairy products may protect sun-exposed skin from wrinkling.

7. Alcohol

Alcohol can cause a host of problems when it comes to the skin, including redness, puffiness, loss of collagen, and wrinkles. Alcohol depletes your nutrients, hydration, and vitamin A levels, all of which have a direct impact on wrinkles.

Vitamin A is especially important in regards to new cell growth and the production of collagen, ensuring that skin is elastic and wrinkle-free.

8. Salt

Consuming too much salt can draw water out from the skin and lead to dehydration. That may make your skin more prone to wrinkling.

9. Concentrated sources of fructose

High concentrations of fructose breaks down collagen much quicker than regular sugar, which can speed up wrinkle formation. Foods high in added fructose include sauces, salad dressings, sugary drinks, yogurt, honey, dried fruits, fruit juices and fruits.

Tofu & red kidney beans

Tofu only has 8g of protein per 100g, and most people can't manage to eat more than 200g per meal. It is therefor important to combine it with a high protein legume such as red kidney beans. Red kidney beans contain 9g of protein per 100g, making them one of the best sources of plan-based protein.

What is plant based meat?

To put it simply, plant-based meat is meat made from plants. It is created and manufactured to appear, feel, and taste like conventional meat from animal products.

There are multiple forms of this veggie-based alternative, such as nuggets, sausage, burger patties, and much more. But not all plant-based meats are made the same.

Some of the most common ingredients in plant-based meat are the following:

vegetable protein, vital wheat gluten or seitan, coconut oil, beans, spices, soy, beet juice extract and rice.

Regular meats are mass-produced in animal agriculture, as compared to plant-based meats which are developed on a way smaller scale, which makes it more pricey. Plant-based meats also contain a variety of whole foods, such as produce and spices, which are generally more expensive. Therefore, Plant-based meat is usually more expensive compared to the same quantity of animal-based meat.

Photo credit to Marco Verch / https://creativecommons.org/licenses/by/2.0/legalcode

Is plant-based meat healthy?

Yes, plant-based meats are generally healthy when eaten in moderation and as part of a balanced diet – a healthier option compared to meat

For context, here is the nutritional breakdown of regular meat compared to their most popular plant-based alternative:

Plant-based meat vs. beef

What the research says: A small 2020 study examined the health effects of plant-based meats versus animal meat. Researchers found participants who ate at least two servings of plant-based meat for eight weeks lowered their risk of cardiovascular disease compared to participants who ate the same amount of animal meat — primarily beef and pork — for the same duration.

Red meat, in particular, is tied to an increased risk of chronic diseases like type 2 diabetes and heart disease. Processed meats like sausage, bacon, and hot dogs also increase the risk of stomach and bowel cancers.

However, plant-based meats are far from perfect. “They typically have higher amounts of sodium, usually in an attempt to make it more palatable and shelf-stable. Too much sodium can cause adverse health effects, including high blood pressure and stroke.

Plant-based meats are also highly processed and filled with less healthy ingredients such as refined coconut oil and modified food starch. Research from the National Institutes of Health suggests that processed foods cause people to consume an extra 500 calories a day and ultimately gain more weight.

Plant-based meats can fit into a healthy diet when eaten in moderation no more than a couple times a week, but do not make it your only source of protein.