The Good, Bad and Need to Know of Sugar

It is not so easy to identify foods that are laden with sugar. Processed foods, salad dressings and even fat free yogurts are often loaded with sugar that you would not typically recognise just by eye. As the health and wellbeing arena continues to boom, many are growing increasingly aware of their sugar intake. Making a conscious effort to lower your consumption of sugar can have a physical impact on the skin and body. Here, Ross Miller, qualified health practitioner at lifestyle brand LastVerdict reveals the need to knows of sugar and how it impacts the skin, mind and body.

Not all sugar is the same

‘Research reveals that there is a direct link between sugar intake and heart disease’ says Miller. ‘Put simply, reducing your sugar intake lowers the risk of heart disease. Not all sugars are the same. The sugar that is found in the likes of fruit and vegetables take longer to digest then that what is found in chocolate and candy. The body uses such sugars responsibly for fuel. Refined sugar spikes our blood sugar levels which leads to it being stored as fat. Confined sugar has no real nutritional value’. ‘When our sugar levels spike, a burst of energy ensues. Almost as quickly as it spikes, it falls. When an energy crash happens, it means your blood sugar has dropped below the normal level and you may start to feel lethargic, irritable, get headaches and have trouble concentrating. To avoid an energy crash, opt for snacks such as nuts or a banana which release energy slowly.’

Sugar and the immune system

‘Many practitioners believe that refined sugar can lessen how the body’s white blood cells work and increase inflammatory markers’ reveals Miller. ‘This reduces the body’s ability to fight infection as white blood cells are less forceful in fighting bacteria.’

Sugar on the brain

Foods that are high in processed sugar trigger the release of dopamine in the brain. Dopamine is responsible for reward, motivation and even memory. Nicknamed ‘the happy hormone’, when high amounts of dopamine are released, a sense of euphoria ensues. Such as sense of euphoria encourages repetitive behaviour. ‘Due to the release of dopamine when we consume refined sugar, we feel a temporary hit of euphoria and want to repeat the behaviour’ says Miller. ‘This is why many consider sugar to be addictive and crave the likes of sweets and chocolate. If someone considers themselves to have a real sweet tooth, I recommend that they reduce their consumption gradually over time. A sudden shift from eating sugar regularly to nothing at all can cause low moods, energy levels and cognitive function’.

Sugar and the skin

‘There is no easy way to put it, sugar plays havoc with the skin’, says Miller. ‘A high intake can trigger inflammatory skin conditions such as Acne and Rosacea. As sugar supresses the body’s white blood cells, the skin is unable to fully fight infection and tackle outbreaks. A sudden spike in inflammation can also cause a hormone imbalance which increases oil production and provokes further outbreaks.’

‘Sugar speeds up the ageing process as it weakens collagen and elastin within the skin. This is due to the body’s proteins destroying elastin. The skin features 3 types of collagen named 1, 2 and 3. Type 3 is the strongest type of collagen however, when we consume high amounts of sugar the glycation process sees that type 3 is damaged in such a way that is replicates type1’.

A reduced sugar intake can see an improvement in mood and energy levels. Fuel yourself with vegetables and lean proteins such as white fish, skinless poultry and lean red meat, this will limit your desire for sugar cravings. Substitute your snacks through the day with nuts and dried fruit and you will feel better for the lifestyle change as you’ll have increased energy.