Cutting down on sugar has a range of health benefits, but many people are unaware of the impact it can have on your skin – and how it can contribute to its appearance

If you’re considering reducing your sugar intake, there’s one surprising benefit you might not be aware of – it could lead to healthier skin.

The UK government recommends that free sugars – those added to food and drinks, as well as those found in syrups and unsweetened fruit juices – should constitute no more than five per cent of your daily caloric intake. This translates to a maximum of 30g of free sugars a day for adults, with children advised to consume even less.

Overconsumption of sugar can result in weight gain, which subsequently heightens the risk of health issues such as heart disease, cancers, and type 2 diabetes. Sugar is also a primary culprit behind tooth decay.

However, what many people don’t realize is the significant effect sugar has on our skin and its appearance.

According to skincare brand Nivea, sugar can detrimentally affect our skin’s health by binding to and forming glycated proteins. This process can accelerate signs of ageing like wrinkles, sagging, and loss of firmness, reports Surrey Live.

Glycation impacts collagen and elastin, the elements responsible for maintaining our skin’s ‘springiness’, causing them to stiffen and thereby compromising their ability to keep skin robust and supple.

Beauty brand Olay warns that when collagen and elastin are compromised by sugars, they weaken, leading to “the signs of ageing becoming more apparent; skin becomes drier and less elastic, causing wrinkles, sagging and a dull skin appearance”.

High sugar intake can lead to surges in blood sugar and insulin levels, which in turn boost oil production in the skin. This results in clogged pores, spots, acne, and inflammation that can exacerbate acne and other skin issues.

By reducing or eliminating sugar from your diet, you could experience fewer wrinkles, less acne, a more moisturized complexion, and reduced redness, according to Olay. You’ll also enhance your skin’s self-repair capabilities and may notice smoother, more radiant skin due to decreased glycation.

Along with cutting down on added sugar, it’s important to maintain a balanced diet to ensure you’re getting all the necessary vitamins and antioxidants for skin health, as explained by Peninsula Dermatology. Staying hydrated is crucial for healthy skin, so make sure to drink plenty of water and consume omega-3 fatty acids – found in foods like salmon and walnuts.

These have anti-inflammatory properties that can enhance your skin’s health.

“While sugar itself isn’t inherently evil, excessive consumption can have detrimental effects on your skin,” states Peninsula Dermatology. “By making mindful choices in your diet and adopting a lifestyle that promotes skin health, you can enjoy clearer, more radiant skin for years to come.”

Eliminating sugar from your diet can be a challenge, but the key is to be mindful of your food choices. “Read nutritional labels and shy away from processed foods in favour of whole foods,” advised Dr Alison Moseley, a dermatologist, in a blog post for Westlake Dermatology.

She further noted that sugar is addictive, so abruptly stopping its intake can lead to mental and physical discomfort. She suggested: “Instead of immediately cutting out sugar you might want to slowly ‘detox’ from sugar by gradually reducing your daily consumption over a period of a couple of weeks.”