# Your Blood Sugar Is Ageing You

Published March 2026 • 5 min read
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### Key Takeaways

- Glucose spikes trigger glycation — sugar molecules damaging proteins
- Glycation produces AGEs that accelerate skin ageing and organ damage
- Eating fibre and protein before carbs can cut glucose spikes by 40%
- A continuous glucose monitor reveals your personal spike triggers

Every time your blood sugar spikes, damage happens. Sugar molecules attach to proteins in a process called glycation, producing harmful compounds called AGEs (advanced glycation end products). These stiffen blood vessels, damage collagen, promote inflammation, and accelerate ageing — even if you're not diabetic.

## The Hidden Damage

You don't need to be diabetic for glucose spikes to harm you. Every sharp rise in blood sugar triggers a cascade of events: insulin surges, oxidative stress increases, inflammatory pathways activate, and glycation accelerates. AGEs (advanced glycation end products) accumulate in tissues, crosslinking collagen and elastin, stiffening blood vessels, and damaging organs.

Your skin is particularly vulnerable — glycation breaks down the collagen that keeps skin firm and elastic. But the damage goes far deeper: glycation affects your brain (linked to cognitive decline), kidneys, eyes (retinopathy), and cardiovascular system. The cumulative effect of thousands of glucose spikes over decades is a major driver of biological ageing.

## What Causes the Worst Spikes

The biggest spikes come from eating refined carbohydrates on an empty stomach — white bread, sugary cereals, fruit juice, pastries. Without fibre, fat, or protein to slow absorption, glucose floods your bloodstream. Liquid calories spike blood sugar faster than solid food because they bypass the digestion step.

Meal timing and order matter enormously. Studies by biochemist Jessie Inchauspé show that eating carbohydrates first causes a much larger glucose spike than eating the same carbohydrates after vegetables and protein. The food is identical — only the order changes — yet the metabolic impact is dramatically different.

## How to Flatten Your Glucose Curve

Start every meal with vegetables or salad (fibre), then protein and fat, then carbohydrates last. This simple order change can reduce glucose spikes by up to 40% according to published research. Apple cider vinegar (1 tablespoon in water before a carb-heavy meal) also blunts spikes by slowing gastric emptying.

Move after eating — even a 10-minute walk after meals significantly reduces glucose spikes by directing sugar into active muscles. Avoid eating carbs alone — always pair with protein, fat, or fibre. Consider a continuous glucose monitor (CGM) for 2-4 weeks to learn your personal responses. You'll be surprised by which foods spike you — it's highly individual.

#### Who Is This For?

Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.

#### Consult Your Doctor If...

You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.

#### Sources & References

1. Inchauspé, J. - Glucose Revolution
2. Diabetes Care - Meal Sequence and Postprandial Glucose
3. AGE Journal - Advanced Glycation End Products and Ageing
4. BMJ - Post-Meal Walking and Glucose Control