Just in case you need another reason to watch the amount of refined sugar you’re eating, this is what sugar does to your skin.

The skin is your largest organ. It has many important jobs (of course) but the one you are probably most concerned with, is the role it has in representing you to the world. The truth is, when you meet someone, the first thing they will look at is your face, and the first thing they will touch is your hand. Both coated with skin.

For this reason, living with a chronic skin condition can affect how you interact with the world.

Another hard fact, is that the consumption of refined carbohydrates (simple sugars) is out of control in Australia. Even if you avoid the obvious offenders like lollies and soft drink, sugar is hidden in most products you’ll find in a supermarket. The volume of sugar we consume affects every tissue in the body. Not the least of these is the skin, with sugar often exacerbating the severity of an existing skin condition.

Take for example, acne vulgaris.

Acne vulgaris can be worsened by the intake of refined carbohydrate foods. Sugar stimulates the release of insulin-like growth factor 1 (IGF-1) which increases the amount of free androgens circulating in your blood. Androgens are a category of sex hormones, which includes testosterone. Excess androgens drive up the amount of sebum produced by your skin. Sugar is inflammatory by nature, so combine inflammation with excess sebum and keratin production and you have a recipe for acne lesions and breakouts.

Premature skin aging (gasp)

As a driver of inflammation, sugar also drives aging. Sugar attaches to collagen, which is a protein the body manufactures in order to keep our skin nice and elastic. This is not a good thing! The enzymes produced as a result of inflammation are also detrimental, contributing to the breakdown of elastin and collagen. A high sugar diet accelerates the formation of lines, wrinkles and sagging skin.

Sugar and eczema

Eczema is inherently an inflammatory condition of the skin. Sugar increases the production of inflammation on the gut level, contributing to increased intestinal permeability or ‘leaky gut’. This has been found to be a major factor for eczema and other common skin conditions. The metabolic byproducts that result from a high sugar diet can also lead to thin weak skin, that is prone to cracking and dryness.

Which foods to avoid?

When talking about sugar, most people think immediately table sugar, and the usual suspects like lollies, chocolate and soft drink. However, I am also referring to simple refined carbohydrates that have a high GI effect - they are quickly burned as fuel and cause a spike in blood sugar. This is fine if you’re in the middle of a marathon, but most of us aren’t.

The short answer is to limit:

• Bakery treats; pastries, cakes, white bread, pies etc

• Savoury snacks; chips, baked crackers, savoury shapes, packaged snack foods

• Confectionary

• Desserts; ice cream, pre-made custards, flavoured yoghurts

• Condiments; jams, honey, tomato sauce, pre-made savoury sauces

• Wheat pasta and bread

• Cookies and biscuits

• Flavoured beverages; sports drinks, flavoured teas, flavoured milk, soft drink, pre-mixed alcoholic drinks, basically any sweetened drink including fruit juice.

• Read my article on how to actually cut down on sugar

The reality is, that most packaged foods contain added sugar. Aim to eat whole, real food that closely resembles what is found in nature.

Want to get more of my best clear skin secrets?

This article is for educational use only and is not intended to diagnose or treat any condition. If you have concerns regarding your health, consult a qualified health professional for advice.