Sugar and Acne: How Sweets Cause Pimples

It may sound surprising but acne isn’t just an issue for teens. Believe it or not, a variety of other skin conditions contribute to pimple formation in the body whether related to hormonal fluctuation, genetic background, stress and environment or poor skincare practices. Diet is an important area of research to deal with acne and a very important component of diet is ‘carbohydrates’ commonly called ‘sugar’. Sugar is an indispensable component of our daily life whether it’s our staple meals, beverages, sauces, dressings or desserts. But, have you ever noticed that after bingeing on desserts, chocolates, cakes or  sugary sundaes, your skin becomes oily and prone to breakouts? 

Although, consumption of carbs in our routine is inevitable, understanding the science behind why sweets cause pimples, we can modify our diet accordingly to improve the skin health.

Understanding Acne

Acne is a skin condition where the skin develops breakouts such as comedones, papules, pustules, nodules and very painful cysts. 

Main Causes of Acne

• Over-production of sebum--The simple mechanism behind the over production of oil (sebum) is the overstimulation of sebaceous glands in the skin which are responsible for the secretion of sebum. It can be due to hormonal imbalance, genetics, stress, hot and humid weather, etc. This sebum is temporarily stored in the follicular reservoir or the pores and if produced in excess can clog the pores. 
• Poor Skin Cell Turnover--Continuous deposition and accumulation of trapped debris of dead skin cells with hyperkeratinization can add to the clogging of pores. 
• Environmental Stress--Harsh pollutants like dirt, dust, grime, etc. can make the skin feel unclean and dull. Hot humid climate can make skin more sensitive to moistness and render it prone to microbial invasion of skin barrier. Whereas, dry cold winters can make skin dry and to manage it, the application of heavy comedogenic moisturizing agents can just worsen acne.
• Sedentary Lifestyle--Stress, anxiety, improper sleep schedule, smoking, alcohol, junk foods, too fried and oily foods and even dairy products can lead to fluctuations in cortisol release. This hormone stimulates the receptors at sebaceous glands and results in over-production of sebum for microbes to feed on.
• Microbial Proliferation--Some bacteria on our skin are normally harmless such as Cutibacterium acnes and Malassezia, but on an inflamed, clogged and flushed-out sebum-filled pore, these organisms grow within a warm, fatty and anoxic environment, producing free fatty acids by metabolizing excess sebum which cause inflammation.
• Clogging of pores--Entrapment of impurities, dead skin cells and excess sebum lead to clogging of pores which are indicative of poor skin health. These clogged pores proliferate the microbes and trigger the cascade of inflammation.

What Happens Inside Your Body When You Eat Sugar ?

As you come foods rich in carbohydrates like sucrose, maltodextrose, mannose, etc. their digestion starts right from the oral cavity with salivary amylase and then, as it reaches the stomach and the intestines, the digestive system converts these polysaccharides to ‘glucose’.

Functions of glucose in your body:

• Gets converted to the energy currency (ATP molecules) by the cellular metabolism
• Powers muscle contractions and movement
• Gets converted to glycogen for sustained energy release
• Triggers insulin release for utilization of glucose by the body tissues

This glucose is taken up by the blood through blood vessels, leading to an increase in blood sugar level. In response to this spike in glucose in your blood, the pancreas secretes insulin from the beta cells of islets of langerhans in your blood. Insulin is a crucial hormone which works in contrast with glucagon to maintain the blood sugar level for appropriate sugar utilization. Consistent spikes in the blood sugar leads to:

• High insulin production--Pancreas secretes more of insulin to manage the blood sugar levels and this stimulates the impairment in the skin cell turnover with faster maturation and buildup of dead skin cells on the skin surface. It also triggers the sebaceous glands to release large amounts of sebum onto the skin. This phenomena makes a deadly combo for acne to develop.

• Elevated IGF-1--Insulin-like growth factor-1 encourages faster skin cell turnover and promotes clogging of pores with stimulation of oil glands to produce more oil.

• Hormone Imbalance--It brings hormonal fluctuations with androgens and cortisol triggering acne. 

• Increased inflammation--Inflammation around the acne with sugar pimples can be seen in terms of redness, swelling, pain and itch around the bump. Post-inflammatory hyperpigmentation also leaves a dark spot.

• More Sebum Production--Hormonal imbalance leads to over production of sebum, which are stored alongside hair follicles in the pilosebaceous region. This excess accumulation of oils leads to clogged pores of the skin, resulting in acne. 

• Clogged Pores--Those pores are then jammed with a buildup of dirt, stale makeup, oil and grime, dead skin cells and skin cell residue and this mass forms an irresistible food source for any acne microbes that have found their way there such as Cutibaterium acnes and Malassezia furfur. These are the microbes that overpopulate our skin. This can cause our skin to become irritated and jump starts the inflammatory processes that result in a breakout of pimples.

• Glycation--During glycation, the excess glucose is converted to the ‘Glycogen’ for storage. But, often these glucose molecules attach to proteins like elastin and collagen, resulting in AGEs. 

• • The AGEs  (Advanced Glycation End Products) lead to:
  • Reduced skin elasticity
  • Worsen acne scars
  • Promotes skin ageing

Sugary Foods That Lead To Sugar Acne

Sweets cause pimples in more than one way. Let’s understand which foods have high ‘Glycemic Load’ or a high ‘Glycemic Index' that triggers acne. Before that, let’s dive deeper into what these scientific jargons actually indicate. 

What is Glycemic Load (GL)? Glycemic load (GL) is essentially a way to measure how the body uses the amount of carbohydrate in foods to raise the blood glucose levels.

What is Glycemic Index (GI)? Glycemic index is a comparative value when foods that contain carbohydrates are placed on a scale of zero to 100, comparing them to pure glucose.

Glycemic index acne can be interlinked with higher the GI of the food, more tendency to oily skin and vulnerability to acne. 

Common foods with high GI and GL are as follows:

• Frozen Dessert
• Candies
• Cakes
• Sundaes
• Chocolates
• Fruit Juices
• Cookies
• Ice-cream
• Packaged snacks
• Tea & Coffee

Top Hidden Sources Of Sugar

There are certain deceptive foods that have large amounts of sugars in them hidden behind the label. Some of them are as follows:

• Tomato ketchup
• Pasta sauce
• Protein bar
• Energy drinks
• Chocolate syrup
• Processed breakfast cereals

Checking the nutritional facts table can help you identify these hidden sugars.

Why Do Some People Suffer with Pimples from Sweets More Than Others?

Individual susceptibility to acne can be attributed to the following reasons:

Genetics

The genetic buildup of some people is more oriented to produce excess sebum and oily skin texture.

Hormones

Teenagers and women with hormonal changes are more sensitive.

Insulin receptivity

People with insulin resistance and impaired insulin sensitivity experience steep insulin spikes with sugar rush.

Better Alternatives to Switch to Foods with Low Gi

These foods stabilize blood sugar while supplying essential nutrients for healthy skin. 

Carbs 

• Oats
• Brown rice
• Quinoa
• Millets
• Protein rich
• Eggs
• Lentils
• Beans

Dry fruits and nuts like

• Dates
• Walnuts
• Almonds
• Sunflower seeds
• Flaxseeds
• Chia seeds

Fruits like

• Apples
• Berries
• Tangerines
• Pear
• Guava

Vegetables like

• Broccoli
• Carrots
• Tomatoes
• Bell peppers
  

Tips and Tricks

• Limit sugar intake
• Replace dessert cravings with nuts and berries
• Prefer a balanced diet
• Stay hydrated
• Avoid sedentary lifestyle
• Pause on binge eating
  

What Is The Best Strategy To Prevent And Manage Pimples Due To Sweets?

Sugar Pimples need the following approaches and a steady skincare routine, in order for one to manage and avoid the formation of those pesky breakouts from occurring. Start with establishing a constant cleansing habit to keep the skin clear and fresh and wash away impurities and build up of oils from your complexion. An Anti-Acne Face Wash is what you need. It’s particularly made for anyone who wants to effectively manage the stubbornly annoying pimples as it does exactly what your skin needs:

• Removal of Impurities
• Sebum Regulation
• Unclogging of Pores
• Anti-Microbial Action
• Skin Calming Effect

How Alite Anti-Acne Face Wash Is A Game-Changer?

Alite Anti-Acne Face Wash is a brilliant choice to manage acne effectively as it has the following benefits:

• Intense Cleansing
• Oil-Control
• Fades Dark Spots
• Soothes The Skin
• Mild and Gentle
• Reduces Sebum Production

This formulation is meant to fight pimples and has special ingredients which are specifically added to the formulation to manage the acne-prone skin. These ingredients clean the skin deeply. They help in oil-control and fight pimple-causing microbes. The key ingredients which act on the tough breakouts and heal the barrier are mentioned in the table below:

Steps To Follow For A Consistent Skin Care Routine

A consistent skincare routine can help maintain the skin health and effectively manage acne. 

The steps to use the Alite Anti Acne Face Wash effectively are mentioned below:

• Wash your hands
• Take a small amount of face wash on your hands
• Massage onto the face
• Gently lather
• Rinse well with water
• Pat dry with a clean towel

Myths and Facts

Myth: Sugar is to blame for all of our acne problems.

Fact: While what you consume is only one piece of the puzzle, genetic factors, stress, hormonal changes and comedogenic products for skin are significant acne triggers.

Myth: Eating one bar of chocolate will cause you pimples the next morning.

Fact: It's the pattern and time involved with dietary sugar. It isn't a matter of one brownie giving you an overnight zit but rather constant high consumption of sugar setting skin to a high-oil and inflammatory level.

Myth: Getting rid of sugar altogether will put an end to acne.

Fact: Putting a pause on sugar consumption will put an end to excess skin oils and inflammation, but will never entirely cure skin of acne issues. Genetics, bacteria and hormonal imbalance that is associated with reproduction and fluctuating hormones.

Myth: Since they’re made from whole fruits, packaged fruit juices are safe for you to drink.

Fact: Most packaged fruit juices have hidden sugars that can spike up your insulin levels.

Summary 

Acne can appear anywhere and to anyone, whether you’re an adult or teen. Common reasons behind it: imbalanced hormones, stress and environment. Now recent findings also blame diet (more so carbohydrate) to be a reason for acne. Sweets such as candies, cakes and chocolates with a high sugar content can contribute towards oily and clogged skin. High sugar foods stimulate insulin release in our bodies which leads to increased insulin levels and subsequently promotes impaired skin cell turnover and excessive production of sebum, inducing acne-causing microbes.

Sneaking in the hidden sugar information in common food item’s labels can help you stay ahead in terms of good skin health. Keep in mind that each person differs with hormonal levels, insulin levels and genetic makeup which influences their vulnerability to the issue. Maintaining a consistent skin care routine can help you with the management of acne.