By Shelley Burns, N.D.
Originally published in Skin Deep.
Most people have no idea just how much sugar is in the foods Americans consume. However, this sweet culprit may be behind many health issues, including skin problems. Here’s why.
When refined carbohydrates, otherwise known as simple sugars, are consumed in excess, they cause an increase in blood sugar levels. This excess sugar (glucose) attaches itself to proteins and is referred to as glycosylation. All cells in our bodies have a protein component to them including our hormones, enzymes, cholesterol, and immune cells. As proteins become coated with glucose, they are unable to work effectively.
Collagen, that vital component of a glowing complexion, makes up 40 percent of the proteins in the body. Glycosylation hastens protein cross-linking, which weakens collagen. The result: wrinkles.
But wait, there’s more. Sugar also causes an increase in levels of cortisol, the stress hormone, which can interfere with hormonal balance and increase inflammation. Skin inflammation can manifest as acne, puffiness under the eyes, and eczema. Sugar also increases insulin levels and reduces sensitivity of insulin. In fact, research shows people with acne process sugar poorly, which could be a direct result of high cortisol and high insulin levels in the blood.
And finally, sugar depletes the necessary nutrients required to keep the immune system healthy. For example, sugar interferes with the way the body uses vitamin C, which is needed for the formation of collagen and elastin as well as immunity. It can also lead to sluggish digestion, which also affects the skin.
The best way to steer clear of sugar is to read labels. Avoid products that list sugar in the first three ingredients, and be aware of words ending in “ose” such as sucrose, dextrose, and maltose, all of which are sugar indicators. Furthermore, avoid processed foods and refined carbohydrates, such as white flour products, white rice, and white potatoes.
Whenever the sweet allure of sugar tempts you, remember, sugar-free is key to beauty.