I try to avoid processed sugar mainly because the addictive, empty calories make me feel yucky and cause I know about all the health risks associated with sudden spikes of insulin levels. Not even mentioning the unnecessary weight gain in the form of body fat. Processed sugar doesn’t just exist in the obvious places like candy, pastries, snacks, cereals, frozen treats, etc. You can also find it in weird places like sandwich bread, condiments, pasta, frozen meals, and meal replacements bars, just to name a few. And we all know how bad sugary drinks and sodas are for you. Not only have numerous studies proven that processed sugar makes us gain unhealthy weight, but the evidence is right before our eyes when we connect this country’s obsession with and consumption of processed foods with the obesity epidemic.
So all that bad news, you’ve probably already heard of, but there’s yet even another reason to avoid processed sugar, that many people don’t know about. Sugar is terrible for the appearance and health of your skin. A friend of mine who’s an Aesthetician told me sometimes she calls it “sugar-face” and can spot one a mile away. I have to admit, I didn’t know it was a thing, and to be honest it’s not my kind of thing to call people names, however I find it interesting how aestheticians are now finally noticing the effect a diet high in sugar has on our skin. Let’s just hope a “sugar-face” won’t become another common mean name like “meathead” for example.
I did notice a significant improvement in my own skin after I broke up with sugar. Don’t get me wrong, it’s not like I’m getting any younger, I’m still getting some wrinkles on my face, but the cellulite on the back of my legs has disappeared once I turned to low-carb lifestyle.
I looked around for some interesting write-up on this topic until I found a great
article from Fitness Rx for Women written by Jennifer Haley, MD, FAAD, who’s a board-certified dermatologist with a degree in Nutrition Science from Cornell University. That sounds like a girl who knows her stuff.
In the article Dr. Haley explains that when you eat excess processed sugars, the sugar attaches to protein in your bloodstream causing the protein fibers to become “stiff and malformed”. The byproducts of this attachment process are called advanced glycation end products, or (aptly named) AGEs.
Dr. Haley goes on say, “AGEs accumulate in the collagen and elastin of your skin, causing it to become thin, discolored and rigid, resulting in sallowness, wrinkles and sagging. Furthermore, AGEs deactivate your body’s natural antioxidants, leaving you more vulnerable to sun damage and environmental toxins.” To sum it up, sugar makes you look old!
Dr. Haley also talks about how sugar causes inflammation in the body. That kind of “total body inflammation” can cause “rashes, rosacea and acne breakouts”. Dr. Haley goes on to cite a couple of studies that prove reducing sugar drastically in your diet can significantly reduce acne flare-ups. So if you’re acne-prone and eat a fair amount of processed sugar, try eliminating it from your diet and see if it helps.
What about you? Have you ever eliminated processed sugar from your diet? Did you notice a difference in your skin or any other area of your health? If so, I’d love to hear your story. LMK in the comments!
Private Member |
I have suffered from heart palpitations for years. I am young and healthy (34 and fit) and the cardiologist couldn’t find any real cause for concern when puting me through their tests. After years of being plagued with them I finally looked closer at my diet and decided to go hight protein, low carb, nearly cutting all processed sugars from my diet.. I notice shortly after my diet change that my heart rythem’s changed as well! Almost all of the heart palpitations that I had been experiencing were gone! I feel better, look better and have a new found passion for nutrition. If I have a moment of weakness and indulge in a simple carbohydrate food I will begin having palpitations within 30 min. I have to flush my system with a ton of water and eat a health food before they will subside. I am a walking testimony of the health risks of refined sugars.
Private Member |
ramona, ca, usa
That’s very interesting, have you ever found out what it is about sugar that causes your palpitations?
Private Member |
Unfortunalty, no. I just seem to be sensitive to it. I don’t have diabetes or any other condition that would make me sensitive to it tho. It’s almost as if I have a slight allergic reaction to it in a sense and once I metabolize it I feel better. It feel’s as if it taxes my system and my body just doesn’t like it. it is interesting tho, isn’t it
Private Member |
sydney, nsw, australia
I saw a British documentary on sugar and the brain (have to look it up again), but it was talking about not only refined sugar but also artificial sweeteners. It said that while you don’t get the physiological blood sugar spikes from consuming artificial sweeteners, your brain still thinks you’re consuming sugar because the food tastes sweet. Therefore, the addictiveness of artificial sweeteners is the same as real sugar since the effect is the same on the brain.
Anecdotally, I’ve noticed when I make healthy sweets and add artificial sweeteners, I find it harder to resists eating just one or two as oppose to when I don’t add any sweeteners whatsoever.
Private Member |
toronto, canada
Hi Ashley, thanks for sharing! I have problems with portions and am worried about adopting the sugar substitutes. Though clear skin sounds great, I wouldn’t want to binge and swap out my flat stomach for slightly better skin 😉 haha
Private Member |
germany
You can just switch to healthy sugars, i.e. put some fruit in your meals, 1 teaspoon of raw honey or coconut sugar. It is known for balancing blood sugar levels and tastes a bit like caramel. I swear by it, cos it totally helped me overcome my chocolate addiction ;))
Private Member |
toronto, canada
Thanks for sharing! I love coconut!! I would totally rather splurge for a delicious low GI coconut sugar compared to the no-sugar alternatives 🙂
Private Member |
lethbridge, alberta, canada
I have just quit sugar (kind of) in the past month. Kind of means no cookies, brownies, muffins, etc…things that are made with white sugar. Within a week, I noticed a difference in my skin. I had been getting bad acne on my neck, back and even down onto my shoulders which was really strange for me. It was becoming constant and I didn’t want to wear tank tops this summer. So far things have settled considerably (can’t wait to get Z’s tank) and I only get the odd breakout. As for the cellulite on my legs…..well that’s another story 🙂 Thanks for the info. Z, very interesting!
Private Member |
I have a different sort of lifelong dilemma. I have a BIG-time sweet-tooth. Always have. Always. Love frosting, by itself…buttercream, royal icing are favorites. Love cakes…maple syrup…so, LOVE both some refined sweets and many natural ones, and the maple stuff is in my blood as a New Englander. LOVE pure maple stuff. I get CRAVE hyper when I eat sweets, so as I have stayed in shape for years, it’s, as with so many things in life, a discipline. However, I get that same CRAVE hyper EAT EAT EAT feeling when eating healthy foods…just a lot of things. I am at my life’s lightest weight too, and hovering right about 5.0% body fat, and more consistently well below 18 BMI, so a bit underweight, actually my wife and I eat a LOT of vegetables and fruit…she makes homemade healthier bread (I eat pretty low carb, really, too…), other meals…and we enjoy a treat in moderation. Anyway, I’ve been on a mission to avoid lifelong difficulties apparently processing certain carbs, sugar, meats. I have been making my own frosting type desserts, either sugar reduced or mainly sugar-free with pure erythritol, or Pyure brand all purpose sweetener (Stevia & erythritol). I powder these. I use a bit of Truvia at times too, which the baking blend has some sugar. I used Splenda for a bit, but maltodextrin is BAD BAD BAD with me, apparently. So, I note that I get, even a couple to a few tablespoons in a single-serve frosting, that erythritol gives me a similar bloat to sugar/some carbs, then also digestive rumblings and major GAS. Very uncomfortable. The less I have of it, I noted the better it is, but still. Overall not as bad or lasting as refined sugar, but still seems I can’t win with trying to enjoy even “healthier” sweets. AND, I note that I still want sweets and will go get additional sugary snack(s), like the erythritol is hitting the sweet nerve, but then again, not. It’s not fooling my body. I am not getting our of my goals or ranges or anything…but it’s all so troubling, and getting very much in the way of food enjoyment. Any suggestions on any of this, Zuzka? Do you get any issues with this erythritol? Anyone else? I seem to have a very unpredictable, sensitive system, and always have, yes even with regular healthy and exercise regiments in place for many, many years.
Private Member |
moscow, russia
Thank you, Zuzka, this is a very important theme for me. I see a direct link between sugar consumption and rashes on my skin. A couple of times I tried to keep to a diet without sugar, and then my skin became much better. But then I broke the diet. Now I bought erithritol and I hope it will help me refuse sugar and improve the skin)
Private Member |
Well , I am addicted to sugar. Always was always will be. And I know all bad things about sugar and processed food, but just not ready to give it up. I’ve been vegetarian for almost 30 years now , I don’t eat meat, I can’t eat fruits (have stomach pains when eating fruit), I don’t like vegetables…
I love pasta, bread , cakes, cookies, chocolate is every day must. I don’t drink and never did sugary drinks, only water and good wine every day with delicious pasta for lunch. I love to bake and trying new recipes. Of course not healthy one. I just simply LOVE food, and I want to enjoy it without any guilt. I have no problem with skin, I exercise daily with Zuzka, I feel super great, no health problems, and no weight problems. I am 41 years old, and as long as I can keep it that way, well sugar stays. Just love sugar.
Private Member |
uk
Gotta love your attitude 🙂 You love sugar so it stays. Made me smile 🙂
Private Member |
🙂 Huge addiction 😉
Private Member |
switzerland/, france
I have just had a few acne during teen age, mainly on upper back. Though I always avoid sweet things as much as possible, since most of the time sugar goes along with wheat, it is hard to tell which one does what.
However I do have keratinosis pilosis, and since I diminished drastically wheat, and during summer time notice a better condition on my arms and behind legs (probably because I do more scrubs + exposure to sun + more body lotion), I have now really less of it.
My skin is however prone to stretchmarks and had a few on inner thighs as teenager. I therefore got a bunch during pregnancies.
Though I don’t eat very much processed food, and close to no cookies, and other pastries, it is very hard to make conclusions.
Life is soooo complicated.
Private Member |
ohio, usa
Hi Laila,
I used to have KP as well, and my guess would be the sun exposure has been helpful for you skin. I did a lot of research about how to naturally cure KP(can’t remember resources right now), and it said that you may be deficient in vitamins A&D. So, once I started to supplement with vitamin D3 and cod liver oil(which has both A&D3), all those bumps went away. I mainly supplement with vitamin D3 in the winter, and occasionally with cod liver oil, and I have been clear of KP for years now. Anyway, hope you find some of this info helpful. Good Luck! 😉
Private Member |
switzerland/, france
Hi Lisa,
thanks so much for chiming in. I will look it up too. I notice my kids are starting to get it (on the triceps and thighs, especially my son who is 9). My husband has baby skin on his arms, so my kids did pick my genes 🙁 they eat lot more wheat than I do.
Private Member |
Another KP girl here!:) Changing my diet did not get me free of the polka-dot skin how I call it, but I’ve learned to ignore it over the years…I’m tanned so it’s less visible and it of course generally gets a lot better during summer….I read once of a KP diet and the amount of food that I would need to cut out really turned me off.
(I remember tomatoes were on the list)
Back to sugar and wheat, I really felt a lot better once I stopped eating it, and too can confirm that my cellulite almost disappeared. (combined with regular exercise and drinking lots of water)
I am now bloated again as I am eating too much fruit but really cannot resist, it’s the time of year where there is so much delicious fruit and I’m really indulging….once I stop breastfeeding I think I will be able to control my craving, it shows how sugar from fruits is addictive, despite the fact it’s the healthier type, the body still processes it to glucose…
Private Member |
switzerland/, france
Hello Mia,
I have never had too much cellulites…at least something good about my body, I like my legs arms and shoulders, the KP has decreased several years ago but can’t really remember what changes occured at the time. For sure I diminished a lot bread intake and increased sun exposure (along with better hydration of skin and internally). I also love fruits but try to follow the FODMAP rules. e.g. I ate fewer apricots as it seems to turn on the digestive issues. Also I am more systematically take supergreen that contain enzymes. They help breakdown sugars, fat and protein . My digestion is improved , which means my body can benefit from nutriments too. I just purchased an e-book yesterday (paleoskincare dot com) and eager to read it.
For KP, for stretchmarks, hairloss, ridged nails…all are symptoms of somethings not going well inside my body. looking forward to learning more everytime.
I am eager to travel again to Croatia one day. I went there about 30 yrs ago (was teenager) and was close to Rijeka and we visited Splitvice. I would love to show that to my kids.
Private Member |
ohio, usa
I have been fighting the battle with adult acne since I had my kids. I know that the elimination of sugar is helpful(which I don’t consume much at all), but I still have breakouts pretty regularly. Unfortunately I have not been able to find any common factors as to why I am still having breakouts. Maybe it’s a hormonal issues, although I don’t have any other hormone related symptoms.
Private Member |
felgueiras, porto, portugal
When I began my fitness journey I quit all type of sugar and always had bad skin with discoloration, acne, bloating, celulite, eczema and candida. After I switch all my diet to low carb and I feel so much better, more energetic, in a good mood and etc. Now my nutritionist made a food plan for the first time and switch all my diet for a high carb, but I don’t like this way because my candida is back, acne, bloating, constipation and so on. I avoid refined sugar and all type of food with simple carb, but in a diet with complex carb I still in trouble because of quantity of food. Thank you Zuzka! Now I understand why your portions are so small.
Private Member |
uk
The best thing for having a great skin is to be born with one. Unfortunately genetics are the keys to what your skin looks like. Tampering with your diet will always produce minimum results of which most is likely to be placebo. Life style does play a role so if you do something radically stupid like being a chain smoker or an alcoholic or eating nothing but junk food your looks will be affected but beyond that the best thing is to eat normally, do some exercise, sleep properly and don’t get stressed. And make peace with the skin mother nature gave you. And as for sugar gives you wrinkles I would love to see some before and after pics of people who gave up sugar and if they look visibly younger I might be convinced:) If you really want to look younger you have to go for botox and fillers which is what most dermatologists go for while telling us what we should eat 🙂
Private Member |
toronto, ontario, canada
Absolutely! Totally agree.