With so much attention on carbs and the inns and outs of low-carb diets like keto, the problem with high-sugar diets may not be so much of a focus. But if you are the kind of beauty lover who loves great skincare products and maybe even considers procedures at the dermatologist part of your upkeep, it’s worth thinking about your sugar intake, as too much a sweet thing can actually be aging your skin.
Collagen and elastin are responsible for youthful-looking, taut skin. And, unfortunately, sugar is directly responsible for the breakdown of collagen (along with other factors, of course, like normal aging and sun exposure). Aging may not be in your control, and the sun damage you’ve accumulated over the years (while some can be reversed with procedures like lasers) is also a ship that has sailed. But getting a handle on sugar intake for the sake of healthier skin is a very realistic goal.
Nutritionist Norah Clark and Nutritionist Isaac Robertson, Co-Founder & Chief Editor of Total Shape, let us in on two surprising high-sugar foods that you may want to consider giving up because they can break down collagen.
Why does sugar break down collagen?
But first, some important fact about why it’s even important to avoid too much sugar.
“Sugar can break down collagen through a process called glycation,” Clark says. “When we consume excessive amounts of sugar, especially refined sugars, it leads to a surge in the production of advanced glycation end products (AGEs) in the body. These AGEs attach themselves to collagen fibers, causing them to become stiff and brittle. This process weakens the collagen structure, leading to the breakdown of collagen over time.”
AGEs can damage collagen fibers and impair their function, Robertson says — and, as previously mentioned, you want to avoid letting anything prematurely break down collagen.
“Collagen is crucial for our overall health and it is a protein in our bodies and provides structure and support to various tissues, including the skin, bones, tendons, and ligaments. It helps to maintain the elasticity of these tissues, ensuring their proper function,” Robertson says.
Surprising high-sugar food: flavored yogurt
While yogurt is often perceived as a healthy food, Clark warns not to make the mistake of thinking the same is true for many flavored yogurts. The truth is: flavored yogurts contain a substantial amount of added sugars.
“These sugars can accelerate collagen breakdown due to the increased glycation process,” Clark says. “It is important to check the nutrition labels and choose unsweetened or minimally sweetened yogurt options.”
A better option is plain Green yogurt that can be the base for added sweetness like a dollop of honey or peanut butter.
Surprising high-sugar food #2: condiments and salad dressings
“Some condiments and salad dressings may have hidden sugars, making them unsuspected culprits in collagen degradation,” Clark says. “These include ketchup, barbecue sauces, sweet chili sauce, and certain creamy dressings. Checking the ingredient list and opting for homemade or sugar-free versions can help mitigate collagen breakdown caused by these high-sugar condiments.”
A simple dressing made with olive oil and vinegar or lemon is also an easy solution that turns salads from bland to delicious without piling on sugar.
You might be surprised to learn how many foods contain high amounts of sugar. Robertson reminds us that common sugary culprits include soda and processed fruit juices, which he says are often consumed in large quantities and contain high levels of added sugars, making them a potential threat to collagen health.
But along with beverages, foods that are deemed healthy — like yogurt — can turn into sugar-filled treats with just the addition of a few added tablespoons of sugar. Making it a habit to read food labels can help you avoid excess sugar and keep your skin in its best shape.
