Too Much Sugar Causes Acne: True or False?

Acne isn't just a teen problem. Acne affects over 43% of adults over the age of 30, the majority of whom are women. Its causes are often multiple and closely intertwined: stress, hormonal changes with flare-ups around periods, lack of sleep, a beauty routine unsuited to your skin type... And a diet that is too sweet and too fatty!

Soon it will be time for wrinkles and yet still have imperfections?

Everything happens at the level of the pilosebaceous follicle, that is to say where the hair grows. Each hair is attached to a sebaceous gland. In total, two million sebaceous glands produce sebum which then flows onto the skin, participating in its protection. Only 400 to 900 sebaceous glands on the forehead, nose and chin . This explains the preferential location of acne on the face.

Why do some skin types develop acne?

When the sebaceous glands produce sebum at full capacity and this sebum, secreted in abundance, cannot be evacuated, it causes the formation of comedones, blackheads, microcysts, and other skin imperfections. And, the retention of sebum promotes the development of a bacterium, Propionibacterium acnes , which multiplies in the fats of the sebum, resulting in the installation of more or less painful pimples. The bacterium Propionibacterium acnes loves sebum, which allows it to multiply inside the pores. The result is an accumulation of dead cells on the surface of the skin and inside the pores, preventing the sebum from being evacuated normally. To summarize, 3 conditions are necessary to develop acne:

• Excessive sebum production
• Difficult evacuation of sebum, causing microcysts and blackheads
• And the famous bacteria Propionibacterium acnes

Added to these three conditions are stress, hormones and what you put on your skin and on your plate!

The link between skin blemishes and sugar proven by studies

Many studies implicate foods rich in fast sugars (dairy products, chocolate, sweets) and saturated fats (cold cuts, meats in sauce, fries) which promote the increase and retention of sebum.

A 2009 study found that people with acne have significantly higher levels of blood sugar and insulin than people without acne. Foods high in fast sugars increase blood sugar levels, which raise insulin levels and stimulate the production of sebum, which is unable to be excreted properly and builds up; hence blackheads and microcysts that become inflamed and lead to the formation of sometimes painful pimples.

The glands use the sugars in the diet to produce more sebum, which increases the risk of acne. The influence of fatty foods on the increase in sebum secretion is less clear according to studies. However, everyone has already experienced acne outbreaks following excessive consumption of processed meats or fast food products.

Another 2014 study found that dairy consumption is also associated with an increased risk of developing acne, and this association was particularly strong among people who consumed foods high in sugar.

So remember to limit your consumption of sugar of all kinds, the one you add to tea or coffee, but also bread, fried foods, sausage and dairy products...

Some tips for finding sugar on your plate

So the big culprit is sugar, and not just the kind found in sweets and cakes! In reality, we need to talk about sugars, because they come in many forms and are present everywhere in our food.

Foods to avoid to limit blemishes

Obviously, the first foods to limit are unfortunately sweets, cakes and even chocolate. Also limit white bread and rice and prefer whole grains, which are richer in fiber and provide significant satiety and therefore avoid snacking outside of meals. Of course, reduce your consumption of sugary drinks (fruit juices also count), desserts and processed foods, such as ready meals that you can eat on the go at the office! It is essential to read food labels, especially the carbohydrate column with the line “of which sugars”. Even if it is not possible to distinguish added sugars from other simple carbohydrates naturally present in the product, always tell yourself that the higher the proportion of simple carbohydrates (“of which sugars”), the more we can assume that there are added sugars.

Adopt a cosmetic treatment for skin prone to imperfections

Combining the words "treatment" and "cosmetic" may seem excessive at first glance. However, a prescription for cosmetic care adapted to your skin can be a real anti-acne treatment. Why? Because some of you often have excessive hygiene, thinking that this will fight against imperfections. But this leads to dehydration of the skin, leading to the use of creams that are too rich to compensate for the imbalance, and an overproduction of sebum. You then enter the vicious circle of excess sebum, clogged pores and imperfections.

So opt for treatments that regulate sebum production, have an antibacterial action, with anti-inflammatory active ingredients, and without drying out the skin. Build a simple and effective skincare routine that you can follow for several weeks. To see results, you have to wait for the epidermis to renew its cells; that is, allow 4 to 6 weeks of treatment to see the effects on our spots.

It is essential that the skincare in your routine does not contain any irritating substances such as alcohol, which is often used in cosmetics to absorb excess oil. It can make the skin dry, flaky and red.

STEP 1: Use a suitable cleaner

Soaps are often drying and the feeling of tightness leads to using unsuitable creams to correct this discomfort. The ideal is to use a gentler cleansing product , such as a foam specifically formulated for acne-prone skin. It is important to wash your face twice a day, morning and evening, to get rid of the bacteria that nestle in our pores.

STEP 2: Fight blemishes with the right care!

Choose a treatment with a light and moisturizing texture, such as a gel. Always with antibacterial and anti-inflammatory active ingredients. As with the cleanser, apply the treatment to the entire face twice a day, morning and evening. You can also apply it locally to imperfections to treat them more effectively.

STEP 3: Reduce excess sebum by regularly using an absorbent mask

With a mask based on green and white clays for example. These two clays are rich in magnesium and silica, which have a purifying, anti-inflammatory and balancing action.

One last anti-acne step: your make-up!

You can cover up your acne with foundation without risking acne breakouts. The results of anti-blemish treatments take several weeks to see an improvement. Wearing makeup allows you to be patient!

Dr Nadine Pomarède, Carole Moreau. 2015. My Beautyfood notebook . Beauty is also on the plate .