Anti-glycation and the nutrition of Apples ~ Apple Healthy Diet ~

Anti-aging means the practices to slow the effects of the aging process and to live independently without receiving any special care. It contributes to an extended lifespan to age gracefully and healthily both physically and mentally. It is said that the three “anti” factors—antioxidant, anti-glycation, and anti-inflammatory are crucial for anti-aging.

Nutritional components in apples show the effects of antioxidant and anti-glycation. That is why the anti-aging benefits are expected.

Glycation means the accumulation of AGEs, Advanced Glycation End Products, which are formed when the excess sugars in the body react with proteins. The accumulation of AGEs promotes aging. Glycation occurs when blood sugar level goes up rapidly or high blood sugar persists. In order to prevent glycation in the body, the possible solution is to lower the blood sugar level, which is crucial to anti-aging.

Due to the sweetness, people may think apples let blood glucose spike. However, apples contain the food fiber called “pectin” which slows the rises in blood sugar levels. Also “phlorizin”, an apple polyphenol, has the function of excreting excess sugar in the body through urine. This is the reason to believe that glycation will not occur when eating an apple. The target amount to consume any fruit a day is 200 grams, which is about one apple. Try to eat one apple regularly throughout the day.

There are various research reports regarding apples and blood sugar levels as well.
The research done by University of Delaware, USA, shows the relationship between blood glucose levels and satiety following carbohydrate intake. The more you eat apples, the smaller the rise of postprandial blood sugar levels. And the satiety tends to last longer. Also, people who regularly exercise and often eat apples found to be the group of the smallest postprandial blood glucose rise.*

registered dietitian, Vegetable Sommelier Pro, The Board Certification of Therapy Japanese Society of Anti-Aging Medicine

After working at a general hospital and a nephrology and internal medicine clinic, she became independent. Through many years of clinical experience and activities in anti-aging medicine, she specializes in discovering dietary habits that create health and beauty from within the body and disseminating them in an easy-to-understand manner. In addition to providing dietary counseling at medical institutions, she is active in a wide range of activities, including lectures nationwide, seminar lecturers, column writing, media correspondence such as TV, radio, and magazines, and supervising books.