How Sugar Ages Your Skin

Photo by Diana Polekhina on Unsplash

When it comes to skincare, you should be paying just as much attention to what you put into your body as what you use on your face. What you eat not only affects your weight and your health but also your skin which happens to be the biggest organ in the human body.  I once talked about things that I do for my skin and eating a healthy balanced diet is one of them. Avoiding refined and added sugars factors greatly into that.  In fact I'm fairly convinced that giving up sugar is one of the best things that I've ever done for my skin as well as my body.

Scientists have found that sugar can be as addictive as drugs like cocaine or heroin and it stimulates the same pleasure centers of the brain. While eating cookies and cakes and other sweet treats may satisfy your sweet tooth, it may also trigger a case of "sugar face" which is not so fun and definitely not cute. Yes sugar face is real and there is research and information from many leading dermatologists that backs it up. Regular consumption of sugar affects the body negatively in a multitude of ways that can include weight gain, cavities, sleep disruption, cognitive impairment, mood swings as well as a weakening the immune system. And when it comes to your face, it’s just as bad.

Why Is Sugar So Bad For Your Skin?
Sugar consumption triggers a process known as glycation. Glycation occurs when excess sugar in the bloodstream reacts with proteins and fats to produce advanced glycation end products also known as AGEs. AGEs break down collagen and elastin which keep skin smooth, firm and elastic and this leads to an increase in the signs of aging like inflammation, wrinkles, sagging skin, age spots and vein conditions. There are three types of collagen in your skin: I, II, and III. Type III is the longest lasting and strongest. AGEs degrade the structure of type III collagen causing skin to become less smooth, supple and firm. In addition, AGEs change protein structure in the body, causing nerve pain, retina disease, and artery blockage that can lead to cardiovascular disease. Glycation can also create more testosterone which makes pores larger and triggers oil production in the skin.

What Does Sugar Do To My Face?
Despite it's sweet taste, sugar is actually highly acidic and is one of the worst when it comes to causing inflammation in the body. Sugar causes a rise and drop in blood sugar levels which leads to inflammation. Inflammation in the skin will cause breakouts as well as exacerbate existing skin conditions like psoriasis, acne, rosacea, and eczema. The inflammatory properties in sugar also attacks the healthy collagen in your skin on a cellular level leading to dull-looking, sagging and wrinkled skin. Sugar is also a dehydrator that affects water binding which can not only make skin dry and less supple but also appear swollen and take on unwanted dark eye circles. Since it creates an internal imbalance, drinking more water won't help. High sugar diets have also been linked to creating free radicals which accelerate the effects of aging and create damage like brown spots and broken capillaries as well as weaken skin structure.

Are The Effects Permanent?
The good new is that if someone were to give up sweets, they could see visible results within just 72 to 96 hours. Not only would they feel better, but they will have better skin tone. Their skin will be less oily and dry and dark circles will reduced.

Know Your Sugars
Doctors and dermatologists generally recommend staying away from anything with processed and added sugars and simple carbs which readily convert that to sugar in the body.  Yes that includes cookies, cake and most sweet treats. High fructose corn syrup and other liquid sugars like barley malt, dextrose, and maltose can also be also harmful. Beware of hidden sugars especially in processed foods, sauces, dressings and condiments. For example, a single tablespoon of ketchup (which often is made with high fructose corn syrup) can contain 4 grams of sugar which is more than a chocolate chip cookie. Another place to watch out for added sugar is in bread. Artificial sweeteners are not the answer because they can cause other health issues. And while natural sweeteners like fruit juice, honey or maple syrup may seem healthier, they are nutritionally similar and your body still processes them into glucose and fructose the same way as sugar. There's really no health advantage to consuming added sugars of any kind.

Consume Mindfully
Keep in mind that refined carbohydrates, processed foods and meats, excess alcohol and deep fried foods also contribute to the glycation process. Consuming antioxidant rich foods such as low sugar fruits and vegetables in place of sugar is a good bet since antioxidants are key to fighting free radicals which cause inflammation and disease. Because of their fiber content, whole grains tend to be digested more slowly than white rice, bread and pasta, so your blood sugar is stabilized and your skin doesn't get loaded with as much glucose at one time.  Not all fruits and vegetables are created equal. Bananas, beets and carrots all contain more sugar than kiwi, berries and leafy greens. Becoming familiar with how foods rank on the glycemic index can be helpful since they break down more slowly which slows down glycation.  It's not about depriving yourself but making sensible choices and eating a nutritionally balanced diet with plenty of antioxidants and omega-3 fatty acids.

The Takeaway
Good skin comes from of a contribution of elements including genetics, skin care, environmental and lifestyle conditions. Because of how the functions of our body’s organs are intertwined, our diets can affect multiple factors of our health including our skin and the condition of our skin does actually reflect our health. If you don't believe that, then just keep living in a fool's paradise. You don't have to ditch sugar completely and it's okay to treat yourself occasionally but consider that cutting down your daily consumption can make a real difference both in your overall health as well as the health of your skin. Be sure to read labels and inform yourself because there are many hidden sources of sugar you many not even be aware of.

My Story
It's been over 15 years since I've personally eliminated sugar and I don't miss it at all. I have a sweet treat every so often but I don't crave them and I only have a bite or two. I also avoid fruits with a high sugar content. Carbs were harder but I learned to limit them and switch it up to whole grains. We're an Asian household. We're not giving up rice so we have brown rice and forbidden rice and I don't eat that much of it. And if you see me post a picture of a sandwich, I probably only ate 1/3 of the bread. My favorite condiment is dijon mustard which has no sugar. I like to snack on roasted seaweed and pickles and if I want something sweet I have a handful of goji berries or an apple. I enjoy a variety of food and I never feel like I'm missing out. Because I once had serious health issues, I try to be conscious about what I eat. I like to know where my food comes from and I try to eat as cleanly as possible. Pizza is one of my weaknesses and I treat myself once a month. I happen to genuinely like healthy food. If I had to choose between a cupcake and broccoli, I'd pick the broccoli (roasted please) and be happy with it.  I just feel better when I eat clean. I also function better and as an added benefit my skin looks better.

Have you ever given thought to how much sugar you consume?

Graphic: Ulysses Press