There are times when many of us find ourselves saying, “I don’t mind eating some dessert” — often after dinner. Desserts become guilty pleasures, and we load on the empty calories to uplift our mood, only to see the onslaught of sugar on the skin the next morning. Although sugar can be found in a variety of foods, the impact of natural sugar on the skin is different than that of artificial sugar.
Impact of sugar consumption
When sugar breaks down into glucose, it provides our body with much-needed energy. However, when it comes to the digestion of excess sugar, two major processes take place.
First, the energy produced by the surplus sugar is stored in the fat cells to keep the body’s energy regulated. Then, in the next stage, it causes a spike in “bad” cholesterol, which increases C-Reactive protein, indicating inflammation.
When both these processes go on for a prolonged period, they cause the body to gain weight and increase insulin resistance. As a result, inflammation in the body also increases. The effects of sugar overconsumption do not stop here. The damage caused by it manifests on the skin in noticeable ways as people age.
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Sagging
The body undergoes glycation when sugar is digested. It binds with other substances, such as proteins and lipids, causing the formation of advanced glycation end products (AGEs) that affect the protein fibers and increase inflammation. Glycation is more likely to affect the two vital proteins that keep the skin supple and elastic – collagen and elastin.
When sugar affects collagen and elastin production, the skin becomes less resilient and supple and loses its elasticity, making it more prone to photodamage. This causes premature ageing and can cause wrinkles by making the skin weak. The reduced production of collagen can also lead to the development of a droopy chin and increased cellulite.
Dulls complexion
Glycation makes the skin weak and saggy, and the intake of sugar in the form of refined carbohydrates can dull the complexion. The impact of AGEs as a result of glycation makes the skin lose its radiance by causing discoloration. Acanthosis Nigricans is a common skin condition caused by insulin resistance due to excessive sugar intake, resulting in dark pigmentation.
I’ve personally observed a dramatic change in my skin complexion ever since I quit sugar (minus the rare instances when I’ve been unable to refuse my mom’s sweets).
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Aggravates skin conditions
Certain skin conditions can worsen and aggravate if sugar consumption exceeds the recommended limit. Since sugar is an inflammatory food, it can worsen skin conditions such as rosacea, eczema, and psoriasis. This can prompt the skin to react in the form of redness, rashes, swelling, and sensitivity.
To keep skin conditions under control, along with consuming prescribed medications, reducing sugar intake or eliminating it entirely from the diet may also help. However, eliminating it entirely from the diet can be difficult since many of the foods we consume may have a certain amount of sugar.
While skin can be cared for with the right diet and better nutrition, no food is bad when taken in moderation. However, there are some natural sugar substitutes that can be used in our diets. Dates, jaggery, fig, honey, and stevia are natural sweeteners rich in minerals like iron, calcium, and magnesium that can be added to meals.
These organic substitutes for refined sugar enrich the diet and also provide the necessary nutrition to keep the skin healthy.
Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Tarannum Khan)