How Much Sugar Is Too Much for Healthy Skin?

How Much Sugar Is Too Much for Healthy Skin?

We often think of sugar as just a threat to our waistline or teeth, but did you know it can also impact your skin? From acne to premature aging, sugar plays a bigger role in skin health than most people realize. So, how much sugar is too much for healthy skin?

Sugar and Glycation

When you consume excess sugar, it binds to proteins in your skin through a process called glycation. This damages collagen and elastin—the proteins that keep your skin firm and youthful—leading to wrinkles, sagging, and dullness.

Sugar and Acne

High-sugar diets spike your blood sugar levels, increasing insulin. Elevated insulin stimulates oil (sebum) production and inflammation, both of which contribute to breakouts. This is why sugary snacks and drinks are often linked to acne flare-ups.

Daily Sugar Limits

Health experts recommend limiting added sugar to no more than 25 grams (about 6 teaspoons) per day for women and 36 grams (about 9 teaspoons) for men. Consuming more than this regularly can affect not just your skin, but also your overall health.

Hidden Sugars to Watch Out For

Even foods that don’t taste sweet—like bread, sauces, and breakfast cereals—can contain hidden sugars. These “sneaky sugars” add up quickly and silently affect your skin health.

The Bottom Line

Too much sugar accelerates aging, fuels breakouts, and weakens your skin’s natural structure. Cutting back on added sugars, while focusing on whole foods, fruits, and vegetables, can help keep your skin clear and youthful.

Tip: Swap sugary drinks with water, herbal teas, or fruit-infused water to keep both your skin and body healthier.

⸻