Does Sugar Speed Up Skin Ageing? Dermatologists Explain

Sugar is the biggest villain in the world of nutrition. From actors to nutritionists, everyone is preaching that people should stay away from processed sugar, and rightly so. 

However, Athena, a nutritionist, took to Instagram a few days ago and claimed, "Sugar is one of the most misunderstood substances in the health space. 'Sugar-free' recipes plague my explore page, as if removing it is the pinnacle of health."

She titled her post, "A low-sugar diet will age you faster. And collagen powders won't fix it." But she did not mention what kind of sugar is healthy for you to consume.

View this post on Instagram

A post shared by Athena (@athenaconnell)

"Sugar is constantly framed as the root cause of disease. But in my view, anti-sugar is anti-life, especially in the female body; particularly for those who want to be fertile, calm, nourished, and beautiful. I know that nothing makes me feel more myself than a ripe piece of fruit, a cup of tea with lots of honey, a panna cotta, cheesecake, or a big glass of chocolate milk," she added.

To verify her claims, NDTV spoke to two dermatologists - Dr Akanksha Sanghvi, Dermatologist, Founder, Oprava Aesthetics, and Dr Bindu Sthalekar, MD (Skin), DVD, MSc (UK - Facial Aesthetics), Founder & Medical Director, Skin Smart Solutions.

Does Your Skin Need Sugar

The biggest question is - does your skin even need sugar? We will also talk about its benefits, if any, and hazards, but more on that later.

"Sugar, in itself, is not a requirement for healthy skin. What the body needs is glucose in balanced amounts, which it can easily derive from complex carbohydrates like whole grains, fruits, and vegetables," revealed Dr Sthalekar.

"These sources provide a steady release of energy along with fibre, vitamins, and antioxidants that support overall skin health. Added sugars, like refined sugar in desserts, packaged foods, and sugary drinks, don't offer any direct skin benefits and are best limited. Most guidelines suggest keeping added sugar intake to less than 5-10% of total daily calories," she further recommended.

Added sugars, like refined sugar in desserts, packaged foods, and sugary drinks, don't offer any direct skin benefits. Photo: Freepik

How Low- And High-Sugar Diets Impact Skin

Dr Sanghvi explained that there are no scientific studies claiming that reducing sugar intake leads to faster ageing, but the reports explain how a high-sugar diet has more clearly established negative effects on the skin.

"Excess sugar in the bloodstream can bind to proteins like collagen and elastin through a process known as glycation. This leads to the formation of compounds that make these structural proteins stiff and less functional. Over time, this contributes to visible signs of ageing such as fine lines, loss of elasticity, and dullness," the dermatologist explained.

High sugar intake can also trigger inflammation and hormonal fluctuations, which can worsen acne among many individuals. 

"Excess sugar intake can worsen insulin resistance, which is a key underlying issue in conditions like PCOD and metabolic disorders. Frequent spikes in blood sugar lead to higher insulin levels, which can increase androgen production and trigger symptoms such as acne, irregular periods, and hair thinning. Over time, this also promotes weight gain, especially around the abdomen, further aggravating hormonal imbalance," she added.

Speaking about a low-sugar diet, Dr Sthalekar said, "A well-balanced low-sugar diet, where refined sugars are reduced but overall nutrition is adequate, can actually support healthier skin. Many people notice fewer breakouts, less inflammation, and more stable skin over time."

"However, extremely restrictive diets, especially those that cut out entire food groups or result in inadequate calorie intake, can affect skin quality," she cautioned, adding that the skin may start looking dull or feel dry, not because of low sugar, but due to a lack of overall nutrients, including essential fats, vitamins, and proteins.

High sugar intake can also trigger inflammation and hormonal fluctuations, which can worsen acne among many individuals. Photo: Freepik

Relationship Between Sugar And Collagen

To understand how sugar can be important for the skin, one has to understand the relationship between the two. "There is a well-established relationship between sugar and collagen, but it's not in the way it's often simplified online," Dr Sthalekar noted.

High sugar consumption contributes to glycation, which damages existing collagen fibres, making them stiff and less functional. This process can accelerate visible signs of ageing over time. On the other hand, reducing excess sugar can help preserve collagen quality. 

"That said, collagen production itself depends more on adequate protein intake, vitamin C, zinc, and overall nutrition rather than sugar consumption," the expert advised.

High sugar consumption contributes to glycation, which damages existing collagen fibres, making them stiff and less functional. Photo: Freepik

Signs That You Are Consuming Too Much Sugar

Now that it is clear that your skin does not need extra, especially refined sugar, it is crucial to understand how your body can signal that your consumption is going overboard. 

Dr Sanghvi shared some signs that indicate you need to cut down on sugar,

Reduced firmness
Onset of fine lines
Dull or uneven skin tone
Increased breakouts

"High consumption of sugar and refined carbohydrates can lead to repeated spikes in blood glucose and insulin levels. Over time, this contributes to insulin resistance, which is the main driver behind acanthosis nigricans that presents as dark, thickened, velvety skin, most commonly seen in body folds," she cautioned.

Now you know that your skin does not need sugar, you don't have any excuse to feed your body extra amounts than the recommended ones. 

Also Read | Weight Loss Coach Shares How She Lost 27 Kg By Fixing Her Workout Meals