While sugar is widely considered harmful in nutrition, some experts argue that it is often misunderstood. Nutritionist Athena recently took to Instagram, claiming, “Sugar is one of the most misunderstood substances in the health space. 'Sugar-free' recipes plague my explore page, as if removing it is the pinnacle of health.” She added in her post titled “A low-sugar diet will age you faster. And collagen powders won't fix it”, “Sugar is constantly framed as the root cause of disease.
But in my view, anti-sugar is anti-life, especially the female body; particularly for those who want to be fertile, calm, nourished, and beautiful. I know that nothing makes me feel more myself than a ripe piece of fruit, a cup of tea with lots of honey, a panna cotta, cheesecake, or a big glass of chocolate milk.”
To assess these claims, NDTV consulted two dermatologists, Dr Akanksha Sanghvi and Dr Bindu Sthalekar. Dr Sthalekar clarified that sugar itself is not essential for healthy skin. “What the body needs is glucose in balanced amounts, which it can derive from complex carbohydrates like whole grains, fruits, and vegetables,” she said, noting that these foods provide energy along with fibre, vitamins, and antioxidants that support skin health.
She warned that added sugars in desserts, packaged foods, and sugary drinks offer no direct benefits to skin and should be limited to 5-10% of daily calories.
Dr Sanghvi explained that while there is no scientific evidence that a low-sugar diet accelerates ageing, excessive sugar intake has clearly established negative effects. “Excess sugar binds to proteins like collagen and elastin through glycation, making them stiff and less functional. Over time, this causes visible ageing signs like fine lines, loss of elasticity, and dullness,” she said.
High sugar intake can also trigger inflammation, worsen acne, disrupt hormones, and contribute to insulin resistance, which may exacerbate conditions like PCOD, irregular periods, hair thinning, and abdominal weight gain.
Regarding low-sugar diets, Dr Sthalekar added, “A well-balanced low-sugar diet that reduces refined sugars but maintains overall nutrition can improve skin health, with fewer breakouts and less inflammation. However, extremely restrictive diets that cut out entire food groups or calories can harm skin, causing dryness and dullness due to nutrient deficiency.”
On the relationship between sugar and collagen, Dr Sthalekar said that high sugar intake damages collagen through glycation, accelerating skin ageing, while collagen production relies more on protein, vitamin C, zinc, and overall nutrition than on sugar consumption.
Signs of excessive sugar intake, according to Dr Sanghvi, include reduced skin firmness, early fine lines, dull or uneven skin tone, and increased breakouts. She also cautioned that repeated sugar spikes can lead to insulin resistance, contributing to conditions like acanthosis nigricans, which appears as dark, thickened skin in body folds.
Experts agree that while natural sugars from fruits and balanced diets can be part of a healthy lifestyle, refined and added sugars offer no benefits and should be consumed in moderation to maintain overall health and skin quality.
#From NDTV