Sugar and your skin — what's really going on

Most of us know that eating less sugar is the healthier option — we cut back for all sorts of reasons, weight being the usual one. But did you ever stop to think that sugar has a direct effect on the appearance of your skin? Too much of it can cause inflammation, feed rosacea and acne, and actually speed up how quickly your skin ages.

How much is too much?

The World Health Organisation recommends no more than 25g of sugar a day — that's about five teaspoons, or a bar and a half of chocolate. We all know the obvious culprits: fizzy drinks, chocolate, sweets. But it's the hidden sugars that catch us out. Foods we think of as healthy can be surprisingly high in it — granola, bread, some yogurts, tomato sauce, salad dressing, dried fruit, baked beans, fruit juice. Our bodies do need sugar for energy, of course — but you can get what you need from natural sources like fruit, berries, wholegrains and sweet potatoes, and leave the processed sugars behind.

What sugar does to your skin

Here's the science, gently. Sugar is the body's biggest source of energy, and there are two kinds — simple and complex. When you digest it, it's converted to glucose, which enters your bloodstream; insulin is released, and the glucose is carried to your cells and turned into energy. But when we eat more sugar than our insulin can handle, our levels spike, and a natural chemical reaction called glycation kicks in.

Glycation is the bit that matters for your skin, because it damages collagen and elastin — the two proteins that keep your skin firm, elastic and structured. As those deplete, you can start to see:

• Premature ageing (ageing is natural — premature ageing is often self-inflicted)
• Dryness
• Wrinkles and sagging
• Dull skin
• A drop in your skin's ability to rebuild itself
• Inflammatory conditions like eczema, psoriasis, acne and rosacea

Put simply: the more glycation happening in your body, the faster your skin ages. And since glycation comes from too much sugar, it's genuinely something we can influence by keeping our sugar low.

Small, doable changes

It's impossible to cut sugar out completely, and I wouldn't ask you to — but it's worth having a look at your intake and aiming for that 25g a day or less. (And that's before we even mention the extra calories.) A few easy swaps:

• Replace fizzy drinks with water.
• Before a chocolate treat, cake or bun — pause and ask yourself, do I really want it?
• Better still, don't buy them in the first place. If they're not in the house, you can't eat them.
• Get to know your sugars — even fruit juices are high, as is alcohol.

If you're after healthy, glowing skin, sugar is one of the main offenders to keep an eye on. Cutting back can genuinely improve your skin's tone, texture and radiance — and it won't just be your skin thanking you for it. Start with small, manageable steps.

I love your feedback, so keep it coming. I'm Steph — I run an Irish skincare company here in the West of Ireland, using the most natural ingredients with a real skin benefit, and promoting health and wellbeing is something I really love. Any queries, you can reach me on 087 132 8323 or over at stephkilkenny.com. 🤍

Steph