The aging process contributes to many changes in the skin's health. From sagging skin due to the loss of elasticity to deep wrinkles from the decrease in collagen and elastin production, the aging process leaves its mark. The importance of both external and internal techniques cannot be overstated; however, what role do diet, glucose, and insulin play in skin health during the aging process? In this case, which foods are chosen to be eaten and how your body reacts to those foods may play a major role in overall skin health.  

The skin not only acts as a barrier against external factors such as ultraviolet (UV) radiation from the sun but also is strengthened (or weakened) by internal factors such as nutrients and other anti-inflammatory (or inflammatory) compounds extracted from commonly eaten foods. In this way, monitoring what foods are eaten to support skin health throughout aging could be a simple way to improve skin aging.  

The Formation of Advanced Glycation End Products  

When sugars react with proteins, they form advanced glycation end products (AGEs). There are currently 20 different AGEs thought to accumulate in the skin, which are toxic to cells throughout the body and contribute to skin aging. AGEs are primarily formed through the Maillard reaction – the same reaction that turns bread into toast. (Think about the browned or burnt pieces on the bread that give it a nice crunch after being popped out of the toaster). Eating refined carbohydrates or regularly choosing foods that are browned or overcooked contributes to the accumulation of AGEs.  

The Impact of Advanced Glycation End Products on the Skin 

AGEs are large molecules that are difficult for the body to break down, so they often accumulate in various body tissues, including the skin. Once there, AGEs crosslink with proteins in the skin, including collagen and elastin. The cross-linking of collagen and elastin contributes to increased skin stiffness and promotes loss of elasticity. Along with increased stiffness, AGEs contribute to wrinkle formation and the yellowing of the skin that sometimes occurs with aging. Additionally, the excess formation of AGEs in the skin contributes to inflammation, which can accelerate aging.  

One population marked by higher-than-normal glucose levels and accumulated AGEs are type 2 diabetics. The skin changes mentioned above were seen in a 2023 article that investigated various characteristics in diabetic skin compared to healthy skin. Females who were either healthy or had type 2 diabetes enrolled in the study and were between the ages of 39 and 55 years (n = 28). Compared to healthy females, the women with type 2 diabetes were reported to have higher transepidermal water loss (P < 0.009), more yellowing of the periorbital region (P = 0.03), larger and deeper wrinkles in the periorbital region (P = 0.0006), increased damage in the dermis (P = 0.03), and increased skin aging as seen by alterations in the collagen formation. The findings from this study suggest that individuals with increased levels of AGEs exhibit changes to the skin like that seen in aging skin.  

Practical Tips for Eating for Skin Health 

To reduce the impact that sugars have on the formation of AGEs and abnormal skin aging, the avoidance of foods that are commonly cooked at high temperatures (e.g., ground beef, steak, chicken, turkey, bacon) and/or baked (e.g., bagels, cereals, breads, croissants, french toast, pancakes, granola bars) is recommended. These foods are suggested to be replaced with foods such as meats and vegetables cooked using gentler, moist cooking methods (such as poaching or steaming). Depending on the food type, one can also consider shorter cooking times (when appropriate), cooking at lower temperatures, and using acidic ingredients in recipes, such as lemon juice or vinegar, to reduce AGEs formation. The intake of foods known to have higher antioxidants, such as fruits, vegetables, nuts, and seeds, and fresh and dried herbs and spices, may help reduce the negative impact that AGEs have on the skin. Vitamins C and E and glutathione are vital antioxidants that help prevent the adverse effects of AGEs, along with other nutrients that support antioxidant status, including selenium, manganese, glycine, and various phytonutrients. Combined, these are practical tips for eating for skin health that support important proteins like collagen and elastin to help keep the face looking toned and healthy as it ages.  

Learn more about skin health:  

Skin Health: The Benefits of Collagen Peptides 

Ten Nutrients to Help Your Skin Glow from the Inside Out 

Botanicals to Support Skin Elasticity 

By: Bri Mesenbring, MS, CNS, LDN