Can High Sugar In The Diet Affect Your Skin?

Your skin is one of the most important organs in your body, protecting you from the weather, toxins, injury and illness. Several factors can affect its health, including consuming a diet high in sugar. One of the key ways overindulging in sugary foods can affect your skin is aggravating acne, a condition that causes pimples and scars that can be difficult to remove.

Western Diet and Acne

The Western diet is typically high in dairy, meat, sugar and wheat --- foods that have been linked to acne. In your body, sugar and wheat products such as breads and pasta break down to form glucose. Lactose in milk also breaks down into glucose as well as galactose. In response to glucose your pancreas pumps out insulin, a hormone that helps move glucose from your bloodstream into muscles, the liver and other tissues. If your diet is high in sugar, insulin levels also remain high.

Insulin and Acne

Insulin increases production of inflammation in your skin; inflammation is linked to conditions such as acne, eczema and psoriasis. When it comes to acne, inflammation leads to excess levels of oil and skin cells that clog up your pores and trigger bacterial activity that causes pimples, notes Mark Stengler and his co-authors in the book "Prescription for Drug Alternatives."

Evidence

In a study published in the journal "Clinics in Dermatology" in 2010, a Dartmouth Medical School researcher investigated the effects of the Western Diet, particularly dairy foods on acne. He pointed out that foods with significant sugar content and other carbohydrates with high glycemic loads affect levels of blood insulin and insulin-like growth factor-1, or IGF-1, an endocrine hormone that plays several roles in the body, including regulating cell growth. Both insulin and IGF-1 boost production of androgens that play a role in acne development.

Sugar Alternatives

After years of enjoying sugary foods and carbohydrates, you may find it difficult to give them up entirely. Start by eliminating or reducing your intake of candies or chocolates. If you have a real craving chocolates, try brands made for people with diabetes. Also, switch to natural sweeteners such as stevia when making tea, coffee or lemonade. Use sweeteners for baking or making sauces. Reduce the amount of carbohydrates you consume or at least switch to whole grains instead of refined grains. Finally, substitute soy or rice beverage for milk whenever possible.