When we think about skincare, we usually picture creams, serums, and treatments. But glowing, healthy skin begins with what we put on our plates just as much as what we apply to our faces.
One of the most overlooked contributors to skin issues is sugar, along with high-glycaemic foods that quickly convert into sugar in the body. These foods are not just unhelpful for your waistline, they also have a significant impact on your skin.
How Sugar Triggers Breakouts
When we eat sugar or high-glycaemic foods, our blood glucose levels rise rapidly. In response, the body produces insulin to bring those levels back down. While insulin plays a crucial role in regulating blood glucose, it also influences other hormones, particularly androgens (male hormones) and insulin-like growth factor (IGF-1).
An increase in these hormones can lead to excess sebum (oil) production and increased skin cell growth, which can clog pores and cause acne. If you’ve ever noticed a breakout after a weekend of sweet treats, this hormonal response is likely the reason why.
The Inflammation Connection
High blood glucose levels also trigger inflammation throughout the body, and your skin is no exception. This can lead to visible signs like redness, irritation, and flare-ups of conditions such as rosacea.
Although more research is needed, there is growing evidence that managing blood glucose levels may help reduce the severity and frequency of inflammatory skin issues. Less sugar means calmer, clearer skin.
Collagen Breakdown and Premature Ageing
Inflammation activates enzymes that break down collagen and elastin - the fibres that give your skin firmness and elasticity. When these structural proteins are damaged, your skin becomes less able to bounce back, which can lead to wrinkles, sagging, and an overall dull appearance.
Another ageing culprit is glycation. This occurs when excess sugar binds to proteins in the body, including collagen. The result is the formation of harmful compounds known as AGEs (Advanced Glycation End Products), which cause collagen to become stiff and malformed. Glycated collagen loses its ability to support the skin, making it appear older, more lined, and less radiant.
In fact, research from Leiden University found that people with higher blood glucose levels were more likely to look older than those with lower levels, a clear sign that what we eat affects how we age.
Slower Skin Healing and Prolonged Irritation
Consistently high blood glucose also interferes with the skin’s ability to heal. This means wounds, breakouts, and other irritations may take longer to resolve. Over time, this can result in prolonged skin issues, hyperpigmentation, or scarring, especially if the skin is already sensitive or acne-prone.
Feed Your Skin From the Inside Out
Understanding the connection between sugar, blood glucose, and skin health empowers you to make better choices. By choosing foods that stabilise your blood glucose levels - such as fibre-rich vegetables, lean proteins, healthy fats, and whole grains - you can support a clearer, brighter, and more youthful complexion.
What you eat today will show on your face tomorrow. So let your diet work with your skincare routine, not against it.
