What are the beneficial effects of sugar

Sugar consumption has more than tripled in the last 50 years and Europeans now eat an average of 100 grams of sugar a day. However, the World Health Organization (WHO) recommends no more than 25 g of household sugar per day. This corresponds to about 6 teaspoons.

In addition to effects on digestion, concentration, energy, menstruation, well-being and sleep, sugar can also affect the appearance of the skin.

Hormonal changes and blemishes

Sugar causes the blood sugar level to skyrocket, which also causes a lot of insulin to be released in order to utilize the sugar and transport it into the cells for energy production. The high rise in insulin increases the activity of the sebum glands. If these are not emptied regularly, they can become clogged. Pimples develop and, in the worst case, acne can occur. Likewise, too frequently high blood sugar levels can lead to a Insulin resistance, also known as the precursor to diabetes. The body cells no longer react so well to insulin, so that the pancreas releases more and more in order to normalize the blood sugar level again. Too much insulin can also have a negative effect on the balance of sex hormones. It can e.g. B. in polycystic ovary syndrome, the number of androgens outweighs estrogens.

Faster formation of wrinkles

Too much sugar can cause inflammation in the body, which enzymes produce CollagenandElastin dismantle. However, the proteins are responsible for keeping the skin firm and taut. The so-called glycation, i.e. when the proteins combine with the sugar, weakens the skin, causing it drier and less elastic becomes. This creates wrinkles and that The skin looks bland and sunken.

Rosacea outbreaks

Rosacea is a chronic inflammatory skin disease. Characteristic of the disease are itchy and burning redness, enlarged veins, pimples and pustules on the face. Often an overactive immune system and inflammatory reactions in the body are behind rosacea outbreaks, as well as hereditary factors. To reduce this inflammation, attention should be paid to the consumption of sugar in the diet.

Foods that have a negative effect on the skin

Foods that have a negative effect on the skin include especially those that have a high glycemic index. This indicates how quickly a food causes blood sugar to rise. The higher the faster. Therefore, you should avoid the following foods or consume them only rarely:

  • White flour products
  • fried foods
  • Sweets
  • Pastries and cookies
  • Ketchup
  • Jams and spreads
  • White and brown table sugar
  • Lemonades and soft drinks

Foods that have a positive effect on the skin

A low-sugar diet or long chain carbohydrates, proteins, fiber and healthy fats have a positive effect on the complexion. Above all, the following have a low glycemic index:

  • Whole grain products such as whole wheat pasta, rice or bread
  • vegetables
  • low-sugar fruits such as berries or apricots
  • legumes
  • Nuts and avocado
  • Seeds such as flax or chia seeds
  • Fats like coconut oil, olive oil, and fish oil
  • white meat and oily fish