Sugar vs your skin: What science says
We often think of sugar as a diet concern—but it’s also one of the biggest culprits behind premature skin aging, acne, and dullness. If you’re investing in serums and skincare routines but still consuming high amounts of sugar, your skin may be fighting a losing battle from within.
Here’s what science says about how sugar affects your skin—and why cutting it back could be your best beauty move yet.
1. Sugar accelerates skin aging (via glycation)
When you consume excess sugar, your body goes through a process called glycation. Here, sugar molecules bind to proteins—especially collagen and elastin, the proteins that keep your skin firm and youthful.
This binding forms advanced glycation end products (ages), which:
- Weaken collagen structure
- Make skin less elastic
- Lead to wrinkles and sagging
Studies show: Higher blood sugar levels are directly linked to more ages and faster skin aging.
2. Sugar triggers inflammation
Refined sugar spikes blood sugar and insulin levels, which increases systemic inflammation. Chronic inflammation is a root cause of many skin issues, including:
- Acne
- Rosacea
- Psoriasis flare-ups
Inflammation also slows skin’s healing ability—meaning breakouts and scars take longer to fade.
3. Insulin spikes = hormonal breakouts
Spiking insulin doesn’t just affect your blood sugar—it also increases androgen hormones like testosterone. This leads to:
- Increased sebum (oil) production
- Clogged pores
- Hormonal acne, especially around the jawline and chin
Women with pcos are particularly sensitive to this insulin-hormone-skin connection.
4. Sugar depletes skin-protective nutrients
High-sugar diets deplete your body’s levels of vitamin c, a crucial antioxidant that protects skin from uv damage and supports collagen synthesis. Without enough vitamin c, your skin becomes more vulnerable to:
- Sun damage
- Pigmentation
- Slower repair
What can you do?
Start by swapping refined sugar with low-glycaemic, skin-safe alternatives like monk fruit and erythritol. These sweeteners:
- Don’t spike insulin or cause glycation
- Are anti-inflammatory
- Help reduce sugar-related acne and aging
Focus on whole, balanced meals with plenty of antioxidants, protein, and healthy fats to support glowing, healthy skin from within.
The bottom line
Your skin reflects what you eat—and sugar shows up fast. From collagen breakdown to breakouts, the science is clear: sugar is your skin’s silent saboteur.
Cutting back can be the most powerful skincare decision you make.
