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December 12, 2025Excessive sugar consumption can accelerate aging and the development of skin damage, according to an increasing number of clinical studies. Although their findings are not yet definitive, they are compelling enough that many experts now recommend limiting sugar as one of the key measures for youthful, healthy skin.
But how can sugar prematurely age the skin? There are several possible mechanisms, most of which are related to blood glucose (commonly called “sugar”) and inflammation in the body. Mr. Markos Michelakis, Dermatologist-Venereologist (Aesthetic Dermatology-Dermatosurgery), explains what can happen.
It raises blood glucose (sugar). “Much of what we know about the link between sugar and skin comes from research on diabetes,” explains Mr. Michelakis. “Studies have shown that excess glucose (sugar) in the blood can cause significant dermatological problems such as wrinkles, brown spots, yellowing, and sagging.”
Blood glucose rises when we consume carbohydrates, especially simple carbohydrates. Sugar, sugar-containing foods and beverages, white bread, white pasta, processed (low-fiber) breakfast cereals, and potatoes are some examples of foods high in simple carbohydrates. These foods have a high glycemic index, which means they not only significantly raise blood glucose when consumed, but do so rapidly.
It damages collagen and elastin fibers. Studies have shown that foods with a high glycemic index contribute to skin aging by increasing the breakdown of collagen and elastin fibers through a mechanism called glycation.
Glycation is the process responsible for many complications in diabetes, but it is also involved in aging. During this process, sugars attach to proteins or lipids, creating so-called advanced glycation end products (AGEs).
According to a study published in the British Journal of Dermatology, the effects of glycation begin to appear in women around the age of 35.
“Aged skin has undergone most of its changes in the dermis, the layer beneath the epidermis,” says Mr. Michelakis. “The dermis consists mainly of collagen and elastin fibers. Both are proteins that keep the skin firm and elastic and are responsible for its youthful appearance. During glycation, excess glucose binds to collagen and elastin, and the resulting AGEs make their fibers stiff, dry, and fragile. This gives the skin an aged appearance, with fine lines, wrinkles, and sagging.”
Studies have shown that the more sugar and sweets a person consumes, the more AGEs develop in the body, and the more damage occurs to collagen and elastin fibers.
It alters collagen balance. A sugar-rich diet can also change the balance among the various types of collagen in our skin. There are many types, but three are the most important: type I, type II, and type III. Type I accounts for over 90% of the body’s collagen but is the weakest. Type III is much less abundant but the strongest. Glycation primarily damages type III, undermining the skin’s strength and stability.
It inactivates natural antioxidants. AGEs also have another consequence. They inactivate the skin’s natural antioxidant enzymes, leaving it vulnerable to attacks from free oxygen radicals. Free radicals are highly reactive molecules that damage cells. They are produced when the body is exposed to factors such as air pollution and UV radiation. If not neutralized, free radicals contribute to premature skin aging and the development of various diseases, including cancer.
It causes inflammation. The potential effects of sugar on skin appearance do not end there. Sugar is also a food that promotes inflammation in the body. A study published in 2011 showed, for example, that one or two cans of sugary soda per day are enough to raise levels of C-reactive protein (CRP), a key marker of inflammation.
Inflammation is also triggered by the increased production of insulin, which occurs to break down excess glucose caused by excessive sugar consumption. In other words, the same high-glycemic foods that raise blood glucose and promote glycation also increase inflammation in the body.
Inflammation plays an important role in the development and flare-ups of acne. It can also worsen other skin conditions, such as rosacea, eczema, and psoriasis. This is one of the reasons people with these conditions are advised to limit sugar consumption as much as possible.
What to do
The good news is that following a healthy diet, mainly containing unprocessed carbohydrates (e.g., from fruits, whole grains) and consuming sugar and sweets only occasionally, can preserve the skin’s appearance.
“The key is moderation,” emphasizes Mr. Michelakis. “If the core of the diet consists of plant-based foods (whole fruits, vegetables, legumes, nuts, etc.), fish, and poultry, the skin’s youthful appearance can be maintained to some extent. However, if someone drinks many coffees and other sugary beverages daily and eats sweets, visible consequences are likely to appear.”
https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin
https://www.insider.com/how-eating-sugar-affects-your-skin-2019-7
https://www.healthline.com/health/beauty-skin-care/skin-diet
https://eminenceorganics.com/ca/blog/2016/01/14/5-signs-sugar-aging-your-face
https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2133.2001.04275.x
https://academic.oup.com/ajcn/article/94/2/479/4597872
https://www.totaldermatology.com/blog/why-sugar-is-bad-for-your-skin-from-acne-to-wrinkles/
