Eating a diet composed of refined carbs and added sugars can affect your collagen levels, leading to premature skin aging and sagging. Collagen is the key protein for keeping your skin elastic and firm. When blood sugar levels rise, a process called glycation occurs, where sugar molecules bind to collagen, making it stiff and less effective.
This can result in sagging skin, deep wrinkles, and a shiny skin surface. However, by controlling your blood sugar, you can reduce the formation of glycated collagen. Many dermatologists will agree that managing blood sugar effectively can significantly lessen collagen damage. So, a diet low in refined carbs and sugars is beneficial for maintaining healthy collagen, helping to keep your skin looking youthful and firm.
With that said, in an enlightening YouTube video, skincare expert Dr. Anil Rajani, founder and lead researcher at RajaniMD, broke down the meaning of “sugar sag,” or dehydrated skin that ages prematurely and much faster due to a sugar-laden diet, “glycation face” and how to prevent fine lines and wrinkles from hidden ingredients and sugars in your food. There’s one “single ingredient, a hidden ingredient, that’s irreversibly aging you,” Rajani says, and this is sugar, specifically sugar found in “barley malt, fruit juice concentrate, maple syrup and more.”
We also reached out to Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, and Dr. Simran Sethi, MD, the founder of RenewMD and Skin by Dr. Simran Sethi for more tips and suggestions. They shared insights on how hidden sugars can impact your skin and offered guidance on choosing healthier foods and beverages for a glowing complexion. We also caught up with Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology and skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics.
Derms Explain The Dangers Of ‘Hidden’ Sugars Found In Barley Malt, Fruit Juice Concentrate, Maple Syrup And More
Rajani started off his video by noting that there are “things to look for to exactly see what’s on your skin that will show you signs whether you are suffering from sugar sag, also known as glycation face.” These, he said were “deep crevices,” and “sagging” jowls. He also noted that prevention is key, and “you want to know if this is happening sooner rather than later.”
“Our first order of business is to understand that a diet heavy in refined carbohydrates and added sugars will leave collagen damage, ultimately causing sagging and deep wrinkles,” Rajani warned. He then explained that many sugars are “nefariously hidden in your so called healthy foods and beverages” like fruit juice concentrate, canned foods and more. When it comes to many hidden sugars, Rajani said that many of his patients “have no idea they’re even taking them in” or “consuming them.”
Higher blood glucose levels can impact your collagen, a process called glycation. Rajani went on to say that collagen fibers are proteins and make up about 90% of your skin’s fibers. Elastin, another important protein, makes up the remaining 10%. “So there’s about a ten to one ratio here, and you want to keep it that way. You’re looking to maintain that ratio. Glycation throws it off,” he went on.
What Is Glycation And What Are AGEs?
"Here's the kicker and why. Elastin allows the skin to be flexible while also returning to its original shape. Think bounce, skin, bounce," Rajani continued. "Both collagen and elastin are made from fibroblasts, so keeping fibroblasts energized and healthy helps with both collagen and elastin." Many people don't realize "just how much diet can impact their collagen," Rajani noted.
Advanced glycation end products (AGEs) are a group of compounds that form when proteins or lipids react with aldose sugars. This process, known as the Maillard reaction or browning reaction, occurs in three distinct phases. AGEs, also referred to as glycotoxins, serve as biomarkers linked to aging. They are present in various foods, including bread, grains, legumes, milk, and fruits. (We will delve deeper into this below!)
One easy way to keep added sugar to no more than 10 percent of your daily calorie intake is "steering clear of the hidden sugars like barley malt, fruit juice concentrate maple syrup, and the worst of the bunch, high fructose corn syrup," Rajani also told viewers. This type of sugar, "found in soft drinks, sweet fruit drinks, and many packaged foods produce the most AGEs."
He also suggested re-evaluating your preferred "yogurts, bread, instant oatmeal, granola, protein bars, sauces, and salad dressings" to scrutinize their sugar content. Identifying alternatives with reduced sugar levels can contribute significantly to optimizing your overall dietary intake and skin health.
Other Sneaky Sugars And Chemicals That Can Lead To 'Premature Aging'
Sugary refined carbohydrates such as cereal and pastries can significantly exacerbate the appearance of aging skin, according to Sethi. Many processed cereals feature heavy amounts of sugar that can lead to faster hair loss and wrinkling skin. "Excess refined sugar consumption causes intrinsic damage to collagen and elastin proteins in skin by the formation of Advanced Glycation End Products (AGEs)," she explains, echoing Rajani.
"This reduces the integrity and elasticity of skin, making it prone to dehydration and wrinkling," she adds. Alternatively, "fruits can satisfy a sweet tooth" if you're used to a sweeter breakfast, and they "also hydrate the skin due to their high water content." Breakfast pastries or other foods (like white bread) that come in sealed-tight plastic bags or wrappers come to mind when Kung and O'Connell are asked about foods to skip if you want to avoid faster wrinkling and oil production.
These ultra-processed foods, O'Connell stresses, should be limited and skipped whenever possible if you frequently experience acne-prone or dull skin. "Refined carbohydrates (often found in junk food) spike our sugar levels sending oil production into overdrive," she explains.
3. Carbonated Beverages
The Bottom Line
While having a sweet dessert or other refined carb product or processed food once in a while is fine, Sethi and Factor note that eating them (or foods like them) every day or multiple times a week without drinking enough water can wreck havoc on your complexion. Instead of foods with sneaky salt and sugar, Sethi suggests trying to "season foods yourself" with "lemon, black or red pepper and dried herbs."
Sethi adds that "over time, the body will stop craving higher levels of salt and sugar while remaining more hydrated." She also points out that "drinking at least 10 glasses of water (8 oz each) and of course, limiting consumption of such foods to once a week or less is the best way to achieve healthier looking skin."
Collagen-Boosting Foods & Drinks To Prioritize For Supple Skin
To follow a healthy diet that will "optimize skin health," Factor says "you should consume foods rich in antioxidants and anti-inflammatory properties. "The following foods all contribute to healthy, supple and hydrated skin, Factor says: "whole grains like wheat bread, brown rice, barley, millet, oatmeal and quinoa, beans." In addition, she lists: "legumes like black beans, navy beans, chickpeas, kidney beans, peas and lentils."
Factor concludes that vitamin C sources like "strawberries, red peppers, and grapefruit" are all no-fail snack choices if you want to prioritize your skin health, as well as leafy greens like "spinach and kale." These foods, she notes, are "rich in vitamin A, which is an antioxidant and nutrient that promotes healthy skin cell turnover." Good to know!
