What Sugar Actually Does to Your Skin (And Why It Shows Up on Your Face)

Let’s be honest, sugar isn’t going anywhere. It’s in our morning coffee, our favourite snacks, and those “just one more” treats we swear don’t count. And no, this isn’t about cutting sugar completely or labelling foods as bad. But if you’ve ever noticed breakouts, dullness, or inflammation popping up after a sugar-heavy phase, there is a reason.

Here’s what sugar is actually doing to your skin, in a way that’s real, simple, and useful.

Sugar Can Trigger Inflammation:

When we consume a lot of sugar, it causes spikes in blood sugar levels. These spikes trigger inflammation throughout the body, and the skin is often one of the first places it shows up. Inflammation can lead to redness, sensitivity, puffiness, and those stubborn breakouts that don’t seem to respond to your skincare routine.

If your skin ever feels reactive for no obvious reason, diet-related inflammation might be part of the picture.

It Can Disrupt Your Hormones (Hello, Breakouts):

High sugar intake can increase insulin levels, which in turn affects hormones like androgens. This can stimulate oil production in the skin, clog pores, and create the perfect environment for acne, especially around the jawline and chin.

This is why sugar-related breakouts often feel hormonal rather than surface-level.

Sugar Accelerates Skin Ageing:

This is the part that sounds dramatic but is actually very real. Sugar contributes to a process called glycation, where sugar molecules attach to collagen and elastin in the skin. When this happens, those fibres become stiff and damaged, leading to fine lines, loss of elasticity, and a duller complexion over time.

Basically, sugar makes it harder for your skin to stay firm and bouncy.

It Can Affect Skin Hydration:

Too much sugar can disrupt your body’s ability to retain moisture. Dehydrated skin often looks tired, textured, and more prone to fine lines, even if you’re using hydrating products on the outside.

This is why sometimes no serum can fix what’s happening internally.

This doesn’t mean you need to swear off sugar forever or feel guilty about enjoying treats. Skin health isn’t about perfection, it’s about patterns. Occasional sugar? Totally fine. Constant blood sugar spikes? That’s when skin starts to struggle.

Small Shifts That Actually Help:

Instead of restriction, focus on balance:

• Pair sugary foods with protein or fat to slow blood sugar spikes
• Stay hydrated (this one matters more than we think)
• Prioritise whole foods most of the time
• Notice how your skin responds, not what the internet tells you to cut out

Your skin is constantly communicating with you. Sometimes it’s not asking for another product, it’s asking for a little more support from the inside out.

Less fear. More awareness. And skincare that starts beneath the surface.