There is so much scientific evidence showing that too much sugar in our diet is detrimental to our health. A high sugar diet causes obesity, diabetes, dental disease and even heart conditions. But did you know that it can ruin your skin too?
World Health Organization recommendation
In a press release, the World Health Organization updated their guidelines and recommended that adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake.
Moreover, the WHO said that a further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.
The WHO defined “free sugar” as any sugar that is added to foods by the manufacturer, plus that naturally present in honey, syrups, and fruit juices. It does not include sugar naturally present in milk or whole fruit and vegetables.
Can excessive sugar ruin your skin?
Yes, it can. Food and drinks high in sugar trigger inflammation in the body. Inflammation in the skin can cause breakouts, redness, rashes and irritation. Sugar is also known to speed up the aging process. It damages your skin’s collagen and elastin which results to sagging and wrinkled skin.
How can I cut down on sugar?
- Sugar is very addictive. Don’t go cold turkey and gradually lessen the amount of sugar you consume.
- If you like drinking soda and juice drinks, start from there. If you must, opt for low-caloric or sugar-free drinks. Remember that water is always the best option.
- Cut back on the amount of sugar you add to your coffee, cereals or pancakes. Instead of adding sugar to your cereals add fresh fruits like bananas or strawberries.
- Spruce up your meals using spices like cinnamon, vanilla or nutmeg instead of sugar.
- Avoid fruits canned in syrup. Choose frozen, fresh or canned fruits in water or natural juice.
- Swap white bread, rice and pasta for wholegrain versions like oats, brown grains and whole meal breads.
- Instead of doughnuts or cakes for dessert or snacks, choose whole fruits, nuts or plain yoghurt instead.
- Be vigilant with food labels. Whenever possible, opt for “unsweetened” or “no sugar added” varieties. Don’t forget that even ready-made sauces and soups contain lots of sugar.
