How do blood sugar spikes affect oxidative stress and aging?

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How do blood sugar spikes cause oxidative stress?

Rapid influx of glucose into cells

When blood sugar levels rise suddenly (a blood sugar spike), too much glucose enters the cells at once. The mitochondria can only convert as much glucose into energy as the cell needs, leaving the rest as excess. 1.

Generation of free radicals (ROS)

During the processing of excess glucose, large amounts of free radicals (reactive oxygen species, ROS) are produced in mitochondria. These molecules can damage cells, proteins, lipids, and DNA. 1. 2.

Depletion of antioxidant defenses

If the amount of free radicals exceeds the capacity of antioxidants, the body enters a state of oxidative stress, which damages cells and tissues in the long term. 2. 3.

The effect of oxidative stress on aging

Cell damage and inflammation

Oxidative stress promotes chronic inflammation, which leads to slow damage and loss of function of tissues and organs.

This process contributes to aging and the development of many diseases, such as heart disease, diabetes, and neurodegenerative diseases (e.g. Alzheimer's disease). 1. 3. 4.

Glycation and aging

During blood sugar spikes, glucose binds to proteins (glycation), leading to the formation of so-called advanced glycation end products (AGEs).

These substances accelerate cell aging, destroy collagen (skin, joints), promote wrinkling, and cause bone and joint problems. 1. 4.

Free radical generation and oxidative stress

Our cells function smoothly if the amount of energy provided is equal to the energy required for functioning.

Mitochondria can only use as much glucose as the cell needs as energy, no more. (The ATP produced cannot be stored.)

When our blood sugar curve spikes, we are transporting glucose into our cells too quickly.

Speed ​​of delivery is the critical point

Transporting too many glucose molecules at once will cause problems.

A healthy cell contains thousands of functioning mitochondria, among many other components.

According to the latest scientific theory, the so-called allostatic load model, when our mitochondria are drowning in excess glucose, small molecules called free radicals are released from our cells, the presence of which has serious consequences.

Chronically elevated glucose levels damage both mitochondria and mitochondrial DNA, producing toxic components that can promote systemic inflammation, alter gene expression, and accelerate cellular aging.

Free radicals are a big problem because they damage anything they attach to.

They randomly hack and modify our genetic code (DNA), creating mutations that activate harmful genes and can lead to cancer.

They poke holes in the membranes of our cells and turn a properly functioning cell into a malfunctioning one.

Under normal circumstances, we live with a moderate amount of free radicals in our cells, and we can handle them – but in the event of repeated and significant glucose spikes, the amount produced becomes unmanageable .

If there are too many free radicals to neutralize, our body enters a state of oxidative stress.

Oxidative stress is a driver of heart disease, type 2 diabetes, cognitive decline, and general aging.

Sweetness

And fructose increases oxidative stress even more than glucose alone.

This is one reason why sweet foods (which contain fructose) are worse in this regard than starchy foods (which do not contain fructose).

Because they are overloaded, our mitochondria cannot efficiently convert glucose into energy.

They provide less energy than necessary, so the cells starve, which leads to organ dysfunction.

What we may experience is that even though we are eating, we suffer from fatigue; it is difficult to get up in the morning and we have no energy throughout the day.

This feeling is compounded by a second process that kicks in when we experience a significant glucose spike.

Glycation and inflammation

It may come as a surprise, but our bodies are still slowly baking, or rather browning, on the inside, just like a slice of toast. And we're not talking about tanning from sunbathing.

From the moment we are born, our bones slowly turn brown. The bones of newborns are almost snow-white, while those of a 90-year-old person are already brown, and the transition is quite gradual.

Glycation of rib bones over time

In 1912, a French chemist, Louis-Camille Maillard, described the Maillard reaction, which was later named after him.

He noticed that when a glucose molecule meets another (often a protein) molecule, a reaction (bonding) occurs.

The other molecule is said to be glycated.

The glycated molecule no longer functions as it did before the reaction, meaning it is damaged.

This process is a normal and inevitable part of our lives.

This is one of the major reasons why we age, our organs slowly break down, and we eventually die.

We cannot stop this process, but we can slow it down or speed it up.

The more glucose we put into our bodies, the faster glycation occurs.

Once the reaction has occurred, the molecule is permanently damaged.

We can't even relight the browned toast...

The long-term consequences of glycation include wrinkles, cataracts, a good portion of heart disease, and even Alzheimer's disease.

Fructose glycates molecules 10 times faster than glucose, so it can cause even more damage!

This is why blood sugar spikes from sweet foods containing fructose (e.g., cookies, cakes) are much more harmful than spikes from consuming starchy foods (not containing fructose) (e.g., pasta, rice).

The presence of glucose and glycation are so closely linked that one test well-known to diabetics, the hemoglobin A1C (HbA1c) test, actually measures how much glucose has glycated the proteins in red blood cells over the past three months.

The average lifespan of red blood cells is three months, but from the moment of glycation until the end of their lifespan, they are bound to the glucose molecule.

This means that we get a picture of the average sugar consumption for the three months prior to the test.

The more glucose circulating in our bodies, the more frequent the Maillard reaction is and the faster we age.

Free radicals, oxidative stress, and glycation trigger inflammatory processes in our bodies.

Inflammation is essentially a useful defense mechanism against invaders.

However, chronic, long-lasting inflammation is harmful because it works against our own body.

From the outside, we can see redness and swelling, but inside, damage to tissues and organs can be observed.

DNA damage

Free radicals can randomly damage DNA, causing mutations that can contribute to cancer and cellular aging. 1. 4.

Weakening of the immune system

Oxidative stress reduces the effectiveness of the immune system, making the body more susceptible to infections and other diseases. 4.

Summary

Why is it important to avoid blood sugar spikes?

• Frequent or significant blood sugar spikes increase oxidative stress, which accelerates the aging of cells and organs.

• Oxidative stress and glycation together cause chronic inflammation, tissue damage, wrinkling, joint problems, and more serious diseases.

• Maintaining stable blood sugar levels, a balanced diet, and regular exercise can help slow the aging process and reduce oxidative stress. 1. 4. 3.

Main mechanisms in table