Sugar and Skin: How to Consume Sweets Mindfully and Still Protect Your Skin Health

Sugar might taste sweet – but the effects on your skin? Not so much.

While most of us aren’t intentionally consuming lots of sugar, it’s hidden everywhere. Today, almost all commercially packaged foods (even those considered “healthier” or “cleaner”) contain sugar. 

Beyond the obvious issues sugar can cause, like energy crashes and mood swings, sugar also has a direct link to skin health. From fueling acne and inflammation to accelerating signs of aging, the connection between sugar and skin issues is impossible to ignore.

But here’s the good news: sugar doesn’t have to be all-or-nothing. Navigating today’s world of food is all about mindfulness. It’s about how you support your body before, during, and after sweet indulgences. 

In this post, we’ll explore:

→ How sugar affects your skin

→ Why you might want to pump the brakes on refined sugars

→ How natural sweeteners + practical habits can help you find balance 

Plus, we’ll also get into some natural skincare rituals to help your complexion thrive – even when indulgence is part of the celebration. ;)

First, let’s look at the root of the problem: refined sugar’s effect on your body. 

How Refined Sugar Affects Your Body (And Shows up on Your Skin)

Research shows that the average American consumes over 17 teaspoons of added sugar daily.¹ That steady intake of refined sugar does more than add empty calories – it triggers a chain reaction that affects your body’s balance and skin health from within.

This is why it’s essential to get to the root of the problem. 

The Problem With Conventional + Refined Sugars

Most conventional sugars have a high glycemic index, meaning they cause rapid spikes in blood sugar levels. This can lead to a cascade of issues like disrupted energy, hormones, and metabolic balance. 

Additionally, most conventional sugars are made from genetically modified crops like corn or sugar beets and are often grown using pesticides, herbicides, and other unsafe farming practices.

Unfortunately, even organic sugars can be problematic because the standard processing methods strip the (already minimal) nutrient content. High sugar consumption is linked to various health concerns, including: 

• Cardiovascular disease² 
• Cancer
• Diabetes
• Poor oral health 
• Intensified feelings of anxiety and depression^3,4

And here’s the sneaky part about refined sugar: it’s also known to be addictive. Research shows that sugar releases feel-good chemicals like opioids and dopamine, giving it a scientifically addictive potential.⁵ 

One study with rats even showed opiate-like withdrawal symptoms from rats when they cut sugar out of their diet – yikes.⁶ (Most of us know this firsthand – it’s the same reward loop that keeps us reaching for "just one more bite.")

This is precisely the reason it’s crept into so many food items over the years. Even a little added sugar in that “healthy” bag of chips can set off cravings that make you want more – it’s how our brains are wired.

It's wild how easily sugar finds its way into our daily diet – and how quickly it can start to affect how we feel and even how our skin looks. So let's break down what's really happening beneath the surface.

Blood Sugar + Hormones 

Blood sugar directly affects your energy and hormones. Keeping it steady helps your body function at its best.⁷But consuming too much sugar chronically can worsen: 

• Acne 
• PCOS symptoms⁸ 
• Inflammation
• PMS-related flare-ups

This is because the rollercoaster of blood sugar spikes can trigger insulin surges, which can quickly lead to fatigue, headaches, anxiety, or nausea.⁹ 

And over time, unstable blood sugar can create a more serious cascade of harmful side effects, including: 

• Low energy¹⁰ 
• Weight issues¹¹ 
• Systemic inflammation 
• Excess oil production, clogged pores, and breakouts
• Inflamed/dysfunctional skin barrier (including rashes, dryness)^12,13
• Fatigue¹⁰
• Mood
• Insulin resistance¹⁴ 
• Premature aging

And speaking of premature aging, let’s take a deeper look at the effects of sugar on aging.

 

Glycation (aka “Sugar Sag”)

Glycation is one of the most direct ways sugar impacts your skin. When excess sugar you consume is floating around in your bloodstream, it will bind to collagen and elastin, forming what’s called AGEs (Advanced Glycation End Products). As they attach, they stiffen these essential proteins, which your skin depends on for suppleness and firmness. 

The more AGEs your body (skin) accumulates, the more you’ll start to see symptoms of “Sugar Sag,” including: 

• Fine Lines
• Dullness
• Wrinkles 
• Weakened skin barrier

Over time, this process (combined with oxidative stress) not only weakens your skin’s foundational structure – it accelerates visible skin damage. 

But sugar’s effects go beyond what you can see on your skin. It also impacts what’s happening inside your body, including your gut. 

Gut-Skin Access

Your gut houses most of your immune system. When it thrives, your whole body – and your skin – benefits. But when you consume excess sugar, it feeds unruly gut bacteria, disrupting your microbiome and fueling inflammation.

While it’s not quite this simple, at its core, skin health often reflects what’s happening inside your body. When your body is balanced and supported from within, your skin naturally shows it. 

Think calmer, clearer, more resilient skin. 

This gut–skin connection means that when sugar disrupts your microbiome and impairs its function, it can show up as breakouts, rosacea/eczema flare-ups, or irritation.^15,16

To give your skin the environment it needs to glow naturally, you can support your gut with nourishing, minimally processed foods + less sugar.

 

So, how do we enjoy the sweet stuff without stressing our skin? It all comes down to mindfulness and some balance. Let's look at some creative ways to approach this.

Finding Sugar and Skin Balance: Enjoying Sweets Without Sabotaging Skin Health

As in many areas of life, mindfulness is key to managing sugar and skin issues. You don't have to skip sweets altogether – a little indulgence (and some smarter swaps) can go a long way.

Here are a few of our best tips: 

 

1. Practice Moderation 

One of the simplest ways to avoid over-indulging? Don’t arrive at events starving. ;) When you do choose to partake, pair carb-heavy sugars with protein and fat to blunt the sugar spikes. But most importantly, eat some sweets – mindfully + guilt-free! (And skip the ones you don’t actually love.)

 

2. Slow Down and Savor

In a culture full of bustle + hurry, it’s easy to eat too quickly. But when you’re using mindfulness to eat slowly and with intention, even small portions feel indulgent. Try chewing your food thoroughly. Not only do you enjoy the flavors longer, but you’ll also trigger your body’s natural feeling of “fullness” more quickly. 

 

3. Prioritize Balanced Blood Sugar

Foundational principles like hydration, restorative sleep, and moving your body all help regulate blood sugar. To directly balance your blood sugar after eating, try doing  calf raises for a few minutes or going on a 10-minute walk. 

 

4. Make (Healthier) Treats Yourself

If you’re not sure what kind of options will be available at a gathering or at a grocery store during a trip, make your own! You can replace the conventional refined sugar content with healthier, lower glycemic options. (More on that in a minute!)

 

5. Give Yourself Grace 

When sugar season strikes – and holidays, birthdays, and special occasions are full-steam ahead, don’t stress. Instead, remember that sugar is often part of celebrations, and life doesn’t have to be black and white – especially when you’re consuming sugar mindfully. 

 

If you’ve got a sweet tooth, no worries – there are plenty of natural, minimally processed sweeteners. You really can still enjoy sweets in moderation – especially with better alternatives. ;)

Better Alternatives to Refined Sugar

There are definitely better alternatives to refined sugar that aren’t as taxing on your body and won’t send your blood sugar on a rollercoaster. A sweetener’s Glycemic Index (GI) is a good marker to reference how your body responds to it. Glycemic index measures how quickly a food raises your blood sugar after eating. 

Higher GI foods (70+) spike glucose rapidly, while low-GI options (55 or less) release it slowly. Consuming natural sweeteners with lower GI supports steadier energy, balanced hormones, and healthier skin.

When looking for natural sweeteners, you want to prioritize ingredients that are:

• Minimally processed 
• Organic, or at least non-GMO
• Ethically sourced 

While natural sweeteners aren’t just a pass to consume tons of sugar, they are a healthier alternative. And often these straight-from-nature ingredients also come with benefits – when consumed in moderation, of course. ;) Here are some of the most common natural sweeteners: 

• Maple Syrup (GI ~54) – deep flavor is accompanied by mineral-rich antioxidant content. And when it comes to syrup, the heating process can actually boost nutrient availability.¹⁸ Win-win!  

• Honey (GI ~59–61) – honey has been used by ancient cultures across the world for various medicinal and skin-related purposes. It contains anti-inflammatory and antimicrobial properties that support healing, as well as benefits for cardiovascular, respiratory, and gut health. Some research even suggests it can provide anxiety relief.^19,20
  

*Tip: For the best quality + nutrients, always choose raw, unfiltered, and dark colored honey.

• Coconut Sugar (GI ~54) – contains inulin, a prebiotic fiber that supports gut health.²¹It also provides minerals, antioxidants, and phytonutrients that address free radicals/oxidative stress.^22,23

*Note: Coconut sugar is still high in fructose, so it should be consumed in moderation. 

• Stevia (GI 0) – Stevia has minimal to no impact on blood sugar, and for this reason, it’s become a popular replacement for refined sugar.²⁴ However, you may have seen recent debate over whether it’s a good choice for sweetening.

Like with many health-related conversations, the topic is nuanced, and there are a lot of factors to consider. Our take on it: when it comes from the right part of the plant and is minimally processed, it’s a good option. (And is a very different product from other highly processed stevia sweeteners.) 

To make sure you’re choosing the least processed versions, opt for “green leaf stevia,” which is 30-40x sweeter than traditional cane sugar, or “stevia extract,” which is 200x sweeter. 

*Tip: If you want to learn more about stevia, we trust Functional Nurse Practitioner Taylor Duke’s take.

• Monk Fruit (GI 0) – as another natural sweetener that has little to no impact on blood sugar, you’ve probably seen this in products too! In Traditional Chinese Medicine, monk fruit is valued for its antioxidant and anti-inflammatory content and is even said to help detoxify the body.^26,27  

*Tip: Often labeled as “monk fruit,” many monk fruit sweeteners still contain added sugar alcohol – read the label and watch out for added ingredients like erythritol.

• Dates/Date Sugar (GI ~40) – dates are popular for their fiber and mineral content. They’re also supportive of digestion and cardiovascular health.²⁸ While it’s not ideal for baking because it doesn’t dissolve like other sugars, it’s perfect for sweet treats that don’t require an oven. 

*Tip: Make sure to source fresh dates to avoid mold (a common issue in packaged dates) and retain the most nutrients. 

• Agave Nectar/Syrup (GI 11-19) – while it has a low glycemic index, we actually don’t recommend this natural sweetener. Its high fructose content (which is taxing on your liver) makes it potentially worse than standard sugar.28
  
  And unfortunately, the majority of agave syrups or nectars available in the US are nothing like the unprocessed kinds used in ancient Mexican cultures. Harsh processing destroys the nutrient and medicinal benefits.

Thankfully, there are many healthier alternatives. But if you choose to detox from sugar completely (including natural sweeteners), hopefully this note from our holistic esthetician, Courtney, will provide a bit of encouragement for your journey.

“Next year will mark a decade since I removed refined sugar from my diet. When I first decided to give it up, I honestly had no end goal or timeline in mind. What began as a daily decision turned into a decade-long transformation. I didn’t set out to quit sweets forever; I simply focused on one day at a time. “Just for today,” I’d remind myself at dinners, gatherings, and celebrations. That gentle commitment — not forever, just for today — carried me through countless parties and dessert platters and ultimately reshaped my habits and my health. Today became tomorrow. Then a week. Then a year. Now nearly ten.

If there’s a change your soul is asking for — whether it’s cutting back on refined sugar or pursuing a new dream — start with one day. Changing your life becomes much more manageable when you break it down, one day at a time. We can do anything when it’s just for today. But the ripple effect a decade down the road? You’ll become unrecognizable in the best way possible. I’m living proof.”

(Check out her full post here.)

But sugar and skin issues don’t always have to go hand-in-hand. There are lots of ways to topically support your skin when you do indulge. ;) 

How to Minimize Sugar and Skin Issues When You Indulge

For the times you mindfully choose to indulge in sugar (and guilt-free!), supporting your skin externally can minimize the impact of sugar and skin issues. These are some of our favorite ways to encourage balanced, healthy skin, amid the sweet(er) seasons. 

1. Calm Inflammation + Support Detox

• Try our Regenerative Hemp Mask and Regenerative Hemp Serum. 

Together, they can help calm irritation with anti-inflammatory and antibacterial properties. Plus, they nourish the skin barrier with fatty acids and fight oxidative stress with potent antioxidant content.

• Support Gentle Detox With a Hot Bath.

Relax your nervous system + reduce systemic inflammation by gently detoxifying with magnesium.

SHOP: Regenerative Hemp Duo | Sea Soak

 

2. Balance Oil + Prevent Breakouts

• Swap to a Cleansing Oil.

A cleansing oil can dissolve buildup without stripping skin, while essential oils gently purify + detoxify. It also regulates oil production over time. 

*Tip: Check out this oil-cleansing post with the top mistakes to avoid.

• After Cleansing, Always Tone With a Facial Mist. 

A facial mist can help to gently tone the skin, regulate oil, and rebalance the skin microbiome – without harsh astringents. Our Everything Spray is loaded with healing, anti-inflammatory, and antibacterial properties.

SHOP: Cleansing Oil | Everything Spray

3. Boost Circulation + Lymphatic Flow

• Use Facial Tools. 

When it comes to sweet indulgences, facial tools are a must. Whether you choose a stone, facial cups, or a dry brush, encouraging lymph drainage and detox is critical. These tools are designed to help move stagnation in the skin, sending fresh healing blood flow to your skin – for fewer breakouts and inflammation. 

SHOP: Gua Sha | Facial Cupping | Dry Brush

4. Sleep and Recovery

• Get Enough Sleep to support detox + recovery.

Not only does your brain rest and detox at night, but sleep is also a critical time for skin repair and recovery. Getting enough deep, restful sleep helps activate your body’s self-healing mechanisms. When you’re consuming more sweets, prioritizing your sleep environment becomes even more important. 

Try avoiding excess blue light before bed and sleeping in a cool, completely dark room. You can also add in a supportive tool like our Sleep Spray, rich in magnesium and calming essential oils, to help you sink deeper into restorative rest.

*Tip: Check out our Deep Sleep Guide for detailed tips on how to achieve deeply restorative sleep.

SHOP: Sleep Spray 

Adding these simple steps to your daily routine can help minimize the negative impact and help you enjoy sweet moments – sans sugar and skin issues. ;)

 

Approaching Sweet-Filled Times With Intention

Sugar and skin issues may be linked – but that doesn’t mean you have to fear every sweet bite or holiday gathering. When you understand how sugar affects your body, you can make choices that honor your skin health and the moments that matter.

With mindful swaps, better options (when available), and a little extra skin support when you do indulge, you can enjoy the sweetest parts of life without the unwanted side effects. ;)

XO

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Sources: 

1. National Library of Medicine | High Added Sugars Intake Among US Adults: Characteristics, Eating Occasions, and Top Sources, 2015–2018
2. Frontiers | Associations Between Added Sugar Intake and Risk of Four Different Cardiovascular Diseases in a Swedish Population-Based Prospective Cohort Study 
3. U.S. News | Foods and Drinks Linked to Anxiety: What to Avoid and What to Eat
4. Science Direct | The Impact of Sugar Consumption on Stress Driven, Emotional and Addictive Behaviors 
5. National Library of Medicine | Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake 
6. APA PsycNet | After Daily Bingeing on a Sucrose Solution, Food Deprivation Induces Anxiety and Accumbens Dopamine/Acetylcholine Imbalance 
7. Live Science | What Is Blood Sugar?
8. Cleveland Clinic | Controlling Your Blood Sugar Can Improve Your PCOS and Hormone Imbalance
9. Verywell Health | Blood Sugar Spike Symptoms and How to Manage Them
10. National Library of Medicine | Effects of High Sugar and High Fiber Meals on Physical Activity Behaviors in Latino and African American Adolescents
11. National Library | The Dose Makes the Poison: Sugar and Obesity in the United States – A Review
12. National Library of Medicine | Increased Skin Inflammation and Blood Vessel Density in Human and Experimental Diabetes
13. National Library of Medicine | Hyperglycemia Induces Skin Barrier Dysfunctions With Impairment of Epidermal Integrity in Non-Wounded Skin of Type 1 Diabetic Mice
14. Cleveland Clinic | What Is the Glycemic Index?
15. MDPI | The Role of the Gut Microbiome and Microbial Dysbiosis in Common Skin Diseases
16. National Library of Medicine | Impact of Gut Microbiome on Skin Health: Gut-Skin Axis Observed Through the Lenses of Therapeutics and Skin Diseases
17. National Library of Medicine | The Gut Microbiome Alterations in Allergic and Inflammatory Skin Diseases – An Update
18. The Conversation | Unlocking the Secrets of Maple Syrup, One Molecule at a Time
19. MDPI | Phenolic Compounds in Honey and Their Associated Health Benefits: A Review
20. Wiley Online Library | Honey, Propolis, and Royal Jelly: A Comprehensive Review of Their Biological Actions and Health Benefits
21. Springer Nature | The Effects of Inulin on Gut Microbial Composition: A Systematic Review of Evidence From Human Studies
22. National Library of Medicine | Coconut (Cocos Nucifera L.) Sap as a Potential Source of Sugar: Antioxidant and Nutritional Properties
23. Organic Facts | 11 Amazing Coconut Sugar Benefits & Uses
24. National Library of Medicine | Effects of Stevia on Glycemic and Lipid Profile of Type 2 Diabetic Patients: A Randomized Controlled Trial 
25. National Library of Medicine | Low-Dose Stevia (Rebaudioside A) Consumption Perturbs Gut Microbiota and the Mesolimbic Dopamine Reward System
26. American Chemical Society: Journal of Agricultural and Food Chemistry | Anti-Inflammatory Activities of Mogrosides From Momordica Grosvenori in Murine Macrophages and a Murine Ear Edema Model
27. Me & Qi | Luo Han Guo
28. Healthline | Agave Nectar: A Sweetener That’s Even Worse Than Sugar?

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