When it comes to the effects of excessive sugar consumption on the body, weight gain or impaired blood sugar control usually comes to mind; however, the impact of diet on skin health has also attracted researchers' attention. One of the mechanisms examined in this area is glycation; a process that can alter the structure of proteins such as collagen and elastin.
Collagen is one of the most important structural components of the skin and helps maintain its strength and mechanical properties. With increasing age, the amount and quality of skin collagen also change, and alongside environmental factors, these changes contribute to the formation of wrinkles and reduced skin elasticity.
How does glycation damage collagen?
In the glycation process, reducing sugars such as glucose and fructose can react with proteins without the involvement of enzymes. The continuation of these reactions leads to the formation of compounds known as advanced glycation end products or AGEs.
Because of its long lifespan in skin tissue, collagen is one of the proteins that can be affected by this process. Accumulation of AGEs can cause inappropriate cross-links between collagen fibers and change their physical properties. Studies have shown that glycation can make collagen stiffer and harder and reduce tissue flexibility.
It’s not just collagen. Elastin is also one of the important proteins of skin tissue, and glycation-induced changes in extracellular matrix proteins can play a role in reduced normal skin function. Scientific investigations have also shown that AGE accumulation in the skin occurs with aging.
Why do wrinkles increase?
When collagen and other structural components of the skin become stiffer and less flexible, the tissue’s ability to maintain its natural mechanical properties is reduced. The accumulation of these changes over time can be associated with decreased elasticity and the appearance or worsening of some visible signs of skin aging.
However, these findings should not be taken to mean that eating a sweet food directly causes wrinkles. Skin aging is a multifactorial process and glycation is only one of the mechanisms under study. Research has also pointed to the role of oxidative stress, inflammation, and age-related changes in this process.
Sugar is not the only culprit of skin aging
Aging, genetics, prolonged exposure to ultraviolet radiation, smoking, and certain lifestyle factors also play a role in the rate of skin aging. The American Academy of Dermatology also recommends avoiding ultraviolet exposure and smoking and paying attention to a balanced diet to reduce premature skin aging. This body also refers to evidence that high sugar or refined carbohydrate intake is associated with accelerated skin aging.
On the other hand, a more recent scientific review of lifestyle factors also shows that dietary patterns and sugar intake can, alongside factors such as physical activity, sleep, stress, and tobacco use, influence processes related to skin aging; however, part of the existing evidence still comes from observational studies or laboratory and animal models.
Can reducing sugar help preserve the skin?
Reducing added sugar intake and having a balanced diet can be part of a healthy lifestyle. Consuming a variety of foods, especially natural sources of antioxidants, has also been considered in studies related to skin health.
Therefore, the main issue is not complete elimination of sugar; rather, it is preventing continuous and excessive consumption of added sugars. Existing evidence suggests that controlling modifiable factors such as diet, protecting the skin from sunlight, and quitting smoking can, alongside other measures, help preserve skin health in the long term.