By Titus Perry
2/16/2025
The challenge for some when it comes to obtaining healthy glowing skin starts with what we put in our mouth. Everyone wants good skin, but so often we also want to satisfy our sweet tooth as well. In a perfect world these things would have nothing to do with each other, but unfortunately for us they are intimately intertwined. Just as excess sugar consumption is known for causing inflammation in various parts of the body like our intestines, joints, brain, and internal organs, so to applies to the skin. In fact, our skin is an organ as well, it's our largest organ existing externally rather than internally like our liver and kidneys for example. It's responsible for helping us regulate our temperature, excreting toxins, acts as a barrier against bacteria, and even protect against UV rays (hence why we tan instead of just burn right away).
Our skin does so much for us and is tougher than we give it credit. Though, we sometimes fail to give it what it really needs for good health, and often times give it too much of what it doesn't. Your skin is made of a complex structure of collagen, elastin, fatty acids, proteins, and water. Notice, sugar is not mentioned in this complex at all. Our quality of skin is many times a good indicator of our general health as all skin conditions whether that be acne, rosacea, eczema, psoriasis, rash, or any other are all medically classified as diseased states. It is an outer reflection of our inner world that is made for all to see.
Sugar's role in skin health
It's generally understood that refined and processed sugar doesn't do the body any good when it comes to managing weight or preventing cavities. Though, a less intuitive realization lies in its negative consequences for our looks. Excess sugar consumption (which looks a little different for everyone) can really ratchet up systemic inflammation and over time degrade our tissue quality both inside and out. Refined/processed sugars and carbohydrates damage the skin in several ways...
Increases AGES (advanced glycation end products)
Chronically elevates inflammation
Depletes vitamin C
Increases oxidative stress
Increased advanced glycation end-products: Let's take a look at each of these to better understand the effects sugar has on our appearance. In the case of increased AGE's, the primary cause is linked to oxidative stress. This causes an unravelling of our skin's collagen and elastin proteins which are responsible for keeping skin smooth, plump, and sealing moisture. Sugar causes these substances to become cross linked instead of running smoothly alongside each other as they should. If allowed to do so often enough, over time the result is a denatured protein that becomes damaged and incapable of unravelling itself without some form of treatment (laser therapy, medical grade serums, etc.). Basically, the damage is permanent/semi-permanent once it's done, though, this doesn't mean that it's irreversible overall, but it is unlikely to undo itself. This leads to premature wrinkling, dark spots, sagging, etc.
Chronically elevated inflammation: In the case of chronically elevated inflammation, it is no secret that it is damaging to every part of the body, and this applies double to your skin. Skin has a high rate of cellular turnover, which means that it is broken down and rebuilt more quickly and more frequently than most other tissues. In fact, your outermost layer of skin is shedding dead skin cells on a daily basis. Inflammation of the skin can be triggered by food or environmental allergies, autoimmune diseases, and infections resulting in swelling, redness, itchiness, flaky skin, dryness, discoloration, and acne. Excess consumption of processed sugars causes elevated inflammation throughout the entire body and has a particularly strong effect on tissue with high cellular turnover rates like your precious skin (as mentioned previously).
Depleted vitamin C: A little-known fact that is very much worth noting is that sometimes various nutrients, hormones, and other substances compete with each other in our bodies for absorption and this is true of the relationship between zinc and copper, omega-3's and omega 6's, potassium and sodium, and more. Well, this competition based dynamic also exist between sugar and vitamin C. You see, sugar and vitamin C utilize the same receptor (GLUT receptors) and are structurally similar enough that sometimes these receptors will suck up the sugar AKA "glucose" in place of the vitamin C, especially if there are low vitamin C levels in the blood to begin with and/or high blood glucose levels.
Increased oxidative stress: Oxidation is linked to the above conditions and is caused by several factors, including excess UV exposure, general chronic stress, and environmental pollutants. But sugar also plays a role. Sugar boosting oxidation results in mitochondrial dysfunction and that can manifest in other symptoms as well such as fatigue, energy crashes, brain fog, trouble sleeping, etc.
Watch your intake
There are obvious sources of sugar that everyone knows to avoid, like cookies, cakes, soda, and candy. Many may even be aware of refined carbohydrates such as white pasta and bread having similar effects due to the body breaking down and absorbing it similarly. Though, there are some surprising sources of sugar out there that can easily sneak under your nose. This can include hidden sugar/sugar substitutes in things like vinegarettes, diet soda, and sugar free *insert food item*. It's important to read not just the label in the front but the ingredients listed on the side or back of a product. Ingredients like sucrose, sucralose, dextrose, maltodextrin, corn syrup, and high fructose corn syrup all have similar effects in the body to sugar and are processed more or less the same.
Boosting fiber intake also supports healthy metabolism of sugar as it slows down how quickly sugar is absorbed into the blood. This is why the sugars found in fruits for example are much healthier for you than the sugar found in a snickers bar. It makes a massive difference, not to mention the additional water, vitamins, minerals, and antioxidants that come with the package.
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