HOW DOES SUGAR AFFECT YOUR SKIN? IS SUGAR BAD FOR YOUR SKIN?

Whilst many of us consider reducing our sugar intake for health or diet reasons including diabetes or weight loss, it can also have a noticeable impact on your skin. 

Sugar consumption has more than tripled worldwide in the past 50 years and in Europe alone, people on average are consuming 100 grams of sugar a day – a far cry from the World Health Organisation’s recommendation of no more than 25g of sugar per day (equal to 6 ¼ teaspoons of 1 ½ bars of chocolate).

Although the biggest culprits of our sugar consumption include fizzy drinks and sweet treats, hidden sugars in our diet often surprise us. For example, we feel we are being healthy when enjoying a fresh fruit juice or don’t consider the high levels of sugar within a glass of wine. Whilst on their own, these little indulgences may seem insignificant yet the overall amount of both hidden an added sugars in our diet can have an effect on our insides, but on our skin too. So let’s explore the effects of sugar on the skin. 

DOES SUGAR AGE YOUR SKIN?

Yes, sugar can age your skin. Excess sugar in your bloodstream can cause Glycation, a natural chemical reaction which happens when sugar levels in the bloodstream spike beyond what our insulin can handle. Glycation affects the part of our skin that keeps it ‘springy’ – collagen and elastin (1). When these two proteins link with sugars they become weaker and when these essential skin building blocks are impaired, the signs of ageing become more apparent; skin becomes drier and less elastic, causing wrinkles, sagging and a dull skin appearance (2).  

The more that glycation occurs in our body, the quicker our skin ages. This is particularly prevalent for people with diabetes as they have a more difficult time controlling their blood sugar levels and scientists have found they tend to age faster than those without high blood sugar (3). Further research analysed the age people were perceived to be and related this back to their blood sugar levels. Results showed that those with higher blood sugar levels were perceived as older than those with lower levels (4). 

Additionally, sugar can cause inflammation and oxidative stress, further contributing to the skin ageing process.

DOES SUGAR CAUSE ACNE AND SPOTS?  

Yes, sugar can contribute to the development of acne and spots (5). Consuming high amounts of sugar can lead to spikes in blood sugar levels, which in turn cause a rise in insulin levels. Elevated insulin can increase oil production in the skin, leading to clogged pores, spots and acne. Additionally, high sugar intake can cause inflammation, which can exacerbate acne and other skin conditions. 

CAN YOU REVERSE SUGAR DAMAGE TO SKIN? 

Yes, it is possible to reverse some of the damage caused by sugar to the skin. Whilst we are not suggesting to cut out sugar completely, it is advisable to look at your sugar intake within your diet and try to have no more than the recommended amount (25g) as this is what the body is able to handle without adverse effects. Added sugars should make up no more than 10% of your daily calorie intake, to help you manage this, Olay advise you do the following: 

• Know how much sugar per day you are having. Read food labels and make healthier choices when buying processed foods. Often supermarket brands operate a traffic light labelling policy to help steer you to make healthier choices. 

• Know your sugars – honey, fruit juices and alcohol all contain high amounts of sugar.

• Drink water – replace fizzy drinks, juice and energy drinks with water and be aware that flavoured waters often include hidden additional ingredients.

• Get your beauty sleep – scientists have found that the sleep hormone melatonin can reduce glycation damage by up to 50%.

• Relax and unwind – stress causes spikes in the level of the hormone cortisol, which increases the effects of glycation by up to 20% (6). 

• Maintain a healthy diet  – focus on a balanced diet rich in antioxidants, vitamins, and minerals that support skin health. 

• Use skincare products with antioxidants – products containing vitamins C and E, retinoids, and other antioxidants can help repair and protect your skin. 
  We recommend using powerful Olay Super Serum with vitamin C, Niacinamide, Collagen Peptide, Vitamin E, Alpha Hydroxy Acid in the morning and Olay Retinol 24 night cream at night to help combat the effects of ageing. 

• Sun protection – always use sunscreen with SPF factor 15 or higher to protect your skin from UV damage, which can exacerbate sugar damage. 
  We recommend using Olay Niacinamide + SPF 30 every morning to defy signs of skin ageing while protecting your skin from harmful UV rays.  

• Regular skincare routine – follow a consistent skincare routine that includes cleansing, exfoliating, and moisturizing to promote skin repair and renewal. 

If you decide to try quitting sugar completely, you're in for some fantastic benefits for your skin. Here’s what cutting out sugar can do to enhance your complexion and overall skin health. 

QUITTING SUGAR: BENEFITS FOR SKIN  

Does quitting sugar improve skin? Yes, quitting sugar can improve your skin. Reducing or eliminating sugar from your diet can have profound benefits for your skin:  

• Fewer Wrinkles – lower sugar intake reduces glycation, preserving collagen and elastin, which helps minimize wrinkles and fine lines.  

• Reduced Acne – cutting out sugar stabilizes insulin levels, reducing oil production and inflammation, leading to fewer breakouts.  

• Improved Hydration – without sugar, your skin retains more moisture, resulting in a more hydrated and radiant complexion.  

• Less Redness – reducing sugar intake can calm inflammatory skin conditions like rosacea and eczema, leading to a more even skin tone.  

• Enhanced Healing – quitting sugar improves your skin's ability to repair itself, maintaining a healthy barrier.  

• Youthful Glow – reduced glycation and inflammation lead to smoother, more vibrant skin.  

There are many benefits of cutting out sugar. Olay scientists advise that the smarter way to improve your skin’s future and delay the visible signs of ageing, especially when feeling stressed or having long days, is to skip the sweets and favour a good night’s sleep (7). 

References  

1. Olay SHNB Sugar Infographic here  

2. 2014 CINCINNATI internal Olay assets  

3. Ulrich P, Cerami A. Protein glycation, diabetes, and aging. Recent Prog Horm Res. 2001;56:1-21. doi: 10.1210/rp.56.1.1. PMID: 11237208. [https://pubmed.ncbi.nlm.nih.gov/11237208/] 

4. Noordam R, Gunn DA, Tomlin CC, Maier AB, Mooijaart SP, Slagboom PE, Westendorp RG, de Craen AJ, van Heemst D; Leiden Longevity Study Group. High serum glucose levels are associated with a higher perceived age. Age (Dordr). 2013 Feb;35(1):189-95. doi: 10.1007/s11357-011-9339-9. Epub 2011 Nov 20. PMID: 22102339; PMCID: PMC3543736. [https://pubmed.ncbi.nlm.nih.gov/22102339/] 

5. Huang X, Zhang J, Li J, Zhao S, Xiao Y, Huang Y, Jing D, Chen L, Zhang X, Su J, Kuang Y, Zhu W, Chen M, Chen X, Shen M, Daily Intake of Soft Drinks and Moderate-to-Severe Acne Vulgaris in Chinese Adolescents, The Journal of Pediatrics, Volume 204, 2019, Pages 256-262.e3, ISSN 0022-3476. [https://doi.org/10.1016/j.jpeds.2018.08.034/] 

6. Olay SHNB Sugar Infographic here  

7. 2014 CINCINNATI internal Olay assets