Sugar. We love it, we hate it. It’s like a bad boyfriend. Like the worst, especially when it comes to your skin.
And girl, it might just be time to break up with sugar.
But before you run to your kitchen to throw out your secret stash, let’s take a breath. Small amounts of sugar in moderation are not going to turn your face into the Rocky Mountains.
How Does Sugar Cause Acne?
Sure, the overall consensus is that a high sugar diet can exacerbate acne. Even the American Academy of Dermatology can agree. But, I’m very much a how person. If I’m going to modify my diet, I need to know the why and how behind what I’m doing. So, how does sugar cause acne in the first place?
The basic framework behind how sugar causes acne, relates to its effect on blood sugar. Eating too many sugary and starchy foods cause a spike in our blood sugar. For example, when you slam that Venti White Chocolate Mocha with 70+ grams of sugar, you allow your blood sugar to spike. The more sugar we consume, the more we require a hormone called insulin. Overtime, frequent blood sugar spikes lead to inflammation.
And what is acne? Inflammatory.
But believe it or not, inflammation is not the only problem here. Chronic blood sugar spikes can cause a breakdown of collagen and increased production of sebum (oil). All this together is a cocktail for acne.
What Foods Raise Blood Sugar
Now this list is not to be confused for an all-encompassing list. If I were to jot down every single dang food item that was high in sugar, you and me would be here for a long time. A good place to start is to consider your processed foods. Many (though not all) processed foods are typically loaded with added sugar or simple carbs. If you can, check out the nutrition label to see if sugar is part of the ingredient list and how many grams of sugar are in the product. Click here to learn how to read a nutrition label.
A good thing to be mindful of is portion size. While a teaspoon of honey in your tea may not break you out, a tablespoon here and a tablespoon there just might.
Tips and Tricks to Break-Up With Sugar
Believe it or not, there is no one-size fits all diet for acne. Some foods, some tips, and some tricks will work better for some than others. The key is to play around. Get to know your body. Find what works best for you, but try a few of my favorite hacks below.
1. Balance Out Your Plate
When putting together a meal or snack try to get a balance of carbs, fats, and proteins. Adding all three to your plate is important for blood sugar regulation. Carbs provide quick energy for when our body needs a boost. But the protein and fat work to slow down the blood sugar spike and keep us feeling full and happy.
2. Swap the Sugary Drinks
While the sugary drinks taste good, they aren’t doing your skin any favors. By sugary drinks, I don’t just mean soda/pop. I also mean sweet teas, fruit juices, sweetened coffees, and store-bought smoothies. Ideally we’d all stick to plain-old water, but I’m a realist. Swap your sugary drinks with fruit-infused water, sugar-free water enhancers (I like these), herbal teas (and this), or sparkling water.
3. Eat Your Fruits and Veggies
I’m obviously going to sound like your mom here. But seriously don’t skimp on the fruits and vegetables. Fresh or frozen, I don’t care how you get them, just get them. I usually recommend getting at least 3-5 cups of vegetables and 1-2 cups of fruit per day. Be sure to choose varieties without added sugar or sauces.
What are your tips and tricks to break-up with sugar? Share, share! We all love a new recipe! Comment below or find me on Facebook, Instagram, or Twitter.
