Sugar is a source of energy and is found in healthy foods such as fruit and dairy products. However, the more researchers study the sweetener, the more they find that excessive sugar consumption can be harmful.
In its refined form, sugar is linked to a variety of chronic diseases, including obesity, diabetes, and cardiovascular diseases.
It can be hard to imagine the effect of too much sugar until it begins to affect health physically, especially the skin. To understand the connection between sugar and skin health, experts reveal the surprising effects of sugar on the skin.
Too much sugar can lead to sagging skin
Collagen plays an important role in fighting the effects of aging. Collagen is the structural protein supporting skin and connective tissue. Collagen is the most abundant protein in the body, making up about 25 to 30 percent of total body protein. As you age, collagen production begins to decline, and the way sugar interacts with collagen can accelerate skin aging.
Sun exposure and oxidative stress from the sun speed up the glycation process, so avoiding excess sun is always a good idea.
It can trigger skin inflammation
Inflammation is the body’s response to anything it identifies as an irritant, which can appear in different ways throughout the body. Sugar causes cortisol, the body’s stress hormone, to rise. This can trigger a range of skin conditions from eczema to rosacea and psoriasis.
To combat this irritation, experts recommend complementing the diet with anti-inflammatory foods such as ginger, turmeric, green tea, and blueberries. Eating carbohydrate-rich foods together with fat or protein can reduce the spike in blood sugar and the inflammatory response.
It may worsen acne
Inflammation resulting from high sugar consumption can also worsen common issues such as acne. There is no exact amount of sugar that definitively affects the skin, but health authorities recommend limits. For example, women should consume no more than 100 calories from sugar per day and men no more than 150 calories. For women, this equals about six teaspoons of sugar daily.
A 2018 study examined the correlation between sugar-laden soft drinks and acne. Researchers found that the likelihood of moderate to severe acne was significantly higher in adolescents who consumed these drinks daily compared to those who did not. The risks were even higher when participants consumed more than 100 grams of sugar per day.
A note on hidden sugar sources
Which foods contain a lot of added sugar? You probably know that ice cream or chocolate chip cookies are high in sugar. But what about less obvious foods? Added sugar is commonly found in salad dressings and ketchup. A healthy salad can become a sugar-heavy meal if topped with a heavy sauce.
In general, maintaining a balanced healthy diet, sufficient sleep and hydration, minimizing stress, and keeping a healthy skincare routine all contribute to the appearance of healthy skin.