Sugar: a discreet enemy of the skin
A square of chocolate, a pastry at breakfast, a soda at the end of the day… and the next morning, a pimple appears... Coincidence? Not really! For several years now, sugar has increasingly been blamed for skin problems.
When we talk about sugar, we spontaneously think of candies, pastries, or sodas. But sugar is not limited to sweet taste. It also includes refined carbohydrates such as white bread, industrial pasta, or even ultra-processed meals. These foods have a high glycemic index, which means they cause a rapid increase in blood sugar levels.
This sudden rise in blood sugar leads to a significant secretion of insulin. However, insulin does not only act on blood sugar regulation: it also influences the hormones involved in sebum production. This is where the link between sugar and pimples begins to take shape...
Insulin, hormones, and excess sebum
When insulin increases, it indirectly stimulates the production of androgens, hormones that promote the activity of sebaceous glands. The result: the skin produces more sebum. However, an excess of sebum can clog pores, encourage bacterial proliferation, and cause the appearance of blackheads, inflammatory pimples, and even cysts!
The role of inflammation
Sugar is also involved in inflammatory processes. A diet rich in fast sugars promotes low-grade chronic inflammation in the body. Acne is an inflammatory skin disease. This internal inflammation can manifest externally as more reactive skin, red, painful, and persistent pimples.
But that’s not all... Sugar contributes to a phenomenon called glycation: it binds to proteins like collagen and elastin, altering their structure. In the long term, this can weaken your skin, slow the healing of pimples, and worsen post-acne marks.
Are all sugars equal when it comes to pimples?
Good news: not all sugars are the same. Natural sugars found in fruits, combined with fiber, vitamins, and antioxidants, do not have the same effect as refined sugars. Fibers slow down sugar absorption and limit blood sugar spikes.
Conversely, ultra-processed products often combine several unfavorable factors for the skin: sugar, bad fats, additives, and low nutritional density. These are the ones that cause the most problems in cases of acne-prone skin!
Why are some people more sensitive than others?
Not all skin reacts the same way to sugar. Several factors come into play:
- Genetics;
- Hormonal background;
- Stress;
- Quality of the gut microbiota;
- Sleep.
Some people can consume sugar without visible consequences, while others will see pimples appear after a few excesses.
Stress, in particular, increases sugar’s impact on the skin. It raises cortisol, a hormone that promotes inflammation and sebum production. A sugary diet combined with chronic stress therefore creates a particularly favorable environment for skin imperfections.
How to avoid pimples related to sugar?
Completely avoiding sugar is neither realistic nor desirable. In this sense, the goal is not deprivation but balance. So, what to eat for beautiful skin?
Foods to favor for clearer skin
Foods with a low or moderate glycemic index help avoid insulin spikes responsible for excess sebum. They also support hormonal and inflammatory balance:
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Green and colorful vegetables: broccoli, zucchini, spinach, carrots, peppers. Rich in fiber and antioxidants, they regulate blood sugar and support the skin’s natural detoxification;
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Whole fruits (in moderation): apples, pears, berries, citrus fruits. Their fibers slow sugar absorption and limit the impact on the skin;
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Whole grains: brown rice, quinoa, oats, whole sourdough bread. They stabilize energy and prevent sweet cravings;
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Legumes: lentils, chickpeas, red beans. Excellent for blood sugar and gut microbiota;
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Good fats: avocado, olive oil, nuts, chia or flax seeds. They have an anti-inflammatory effect beneficial for skin with imperfections;
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Quality proteins: eggs, fish, poultry, tofu, tempeh. They slow carbohydrate absorption and support skin repair;
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Fermented foods: plain yogurt, kefir, raw sauerkraut, miso. They strengthen the gut microbiota, often linked to skin health.
Foods to limit in case of pimples
These foods cause rapid blood sugar spikes, stimulate insulin, and promote inflammation, which can result in acne flare-ups:
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Refined sugars: candies, pastries, industrial biscuits, chocolate bars;
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Sweetened drinks: sodas, industrial fruit juices, energy drinks;
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Ultra-processed products: ready meals, salty snacks, very sweet breakfast cereals;
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White flours: white bread, white pasta, pastries;
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Sweet dairy desserts: flavored yogurts, dessert creams, industrial flans;
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Frequent sweet snacking: nibbling throughout the day, which keeps insulin levels high.
The importance of the gut microbiota
More and more research highlights the link between the gut and the skin, often called the gut-skin axis. A diet too rich in sugar can unbalance the gut microbiota, promote certain pro-inflammatory bacteria, and weaken the intestinal barrier. This imbalance can result in skin inflammations, including acne.
To support the microbiota, it is recommended to increase the consumption of fiber, fermented vegetables, and probiotic-rich foods, while limiting excess refined sugar.
Can we still indulge?
Yes, absolutely! Frustration is often counterproductive and can lead to food binges. The idea is to adopt a conscious approach: enjoy sugar occasionally, without guilt, while observing your skin’s reactions. You can keep a small food diary to help identify your personal trigger foods.
Favoring homemade desserts, which are less sweet and richer in nutrients, is also a good alternative. Food pleasure is part of overall balance, and stress related to eating can be just as harmful to the skin as sugar itself!
Which anti-inflammatory cream to use for your face?
If your skin is prone to imperfections, adopt a beauty routine that includes a face cream made of anti-inflammatory ingredients. The Grangettes Switzerland soothing face cream contains vitamin B12, a sebum-regulating ingredient that balances the skin.
Moreover, thanks to hyaluronic acid, olive squalane, allantoin, and betaine, it deeply hydrates for softer, more supple skin. This cream offers anti-pollution protection thanks to ectoine and soothes sensitive skin with bisabolol. To limit pimples on the face, it is therefore essential!
- Regular price
- 40,20 €
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