Is Sugar Bad For The Skin?

Everyone knows too much sugar in the diet can create undesirable results in the weight department, but did you know it also affects the skin? Without even realizing it, many of us over consume sugars which can wreak havoc on the skin over time causing acne, skin flare ups and accelerated aging. Time for a quick science lesson. Sugars come to us in the form of carbohydrates. Carbohydrates are then broken down into glucose which fuels the body. Some types of carbohydrates are broken down very quickly, these are called simple carbs. There are also some that are slowly processed by the body and those are complex carbs.
Simple carbs, such as refined sugars, soda, white bread or fruit juice are quickly processed and cause spikes of insulin to occur which is actually seen as an inflammatory response in the body. When inflammation occurs in the skin, enzymes are created that break down collagen and elastin. Once collagen levels are depleted, skin looks dehydrated, dull and eventually show signs of wrinkles and aging. Not to mention that reduced levels collagen in the skin exacerbate our favorite skin conditions like acne or rosacea.

High sugar diets are also directed related to higher levels of free radicals. You know, those pesky little devils that cause inflammation and speed up the aging process. Incorporating a good amount of antioxidants into your diet can counteract their work so be sure add those into your diet where you can. Nuts, berries and dark green leafy vegetables are sources you can rely on, but also using serums with vitamin C or E can also help.
If you haven’t picked up on it, simple sugars can one of our skin’s biggest enemies. To avoid spikes in insulin and the inflammatory chain reaction that occurs, try to adjust your diet to include more complex carbs or low-glycemic options that delay sugar absorption. Beans, nuts or fibrous foods like apples, barley, or artichoke are great additions to the diet. Complex Carbs include brown rice, whole grains, corn, and oatmeal. All yummy things that can be easily through into the mix for breakfast, lunch, or dinners!
Eating more frequently will also lessen your chances of insulin spikes by so you aren’t tempted to shovel down a bag of salty chips because of hunger. Instead of skipping breakfast and feeling ravenous by 2pm, eat a small bowl of oatmeal for breakfast and have a handful of almonds as a mid-afternoon snack after lunch and before dinner. It will keep your hunger at bay and sugar levels steady.
Reduce the levels of added sugar to your diet by using stevia instead of white or brown sugar. It has a low glycemic index, adds no calories, and sweetens just as well! It is naturally derived and can be used in liquid or granular form depending on what you are making.  There are plenty of soft drink and tea options out there that are now sweetened with stevia  which is good considering a single can of soda is the equivalent of 9-10 teaspoons of sugar. Yikes!
While it would be impossible to avoid all sugars in the diet, watching what you consume and reducing excess sugars is a great way to help improve your skin and waistline. Over time you will see that it is much easier than you though to switch from the unhealthy treats to healthier options that improve your overall health.
Are there changes you’ve made in your diet that you see made a difference with your skin? For the better or worse?  Share in the comment section below!