Sweet Tooth, Angry Skin: The Link Between Sugar And Acne

We all know someone with a serious sweet tooth, or maybe that someone is us. From decadent chocolate cakes to sugary bubble teas, sweets are undeniably comforting. They’re often our go-to treats after a long day or during celebrations. But while they bring a moment of joy to our tastebuds, they might not be as kind to our skin.

If you’re someone who loves sugary drinks and desserts but also finds yourself constantly battling breakouts, there’s a chance that your sugar habit is playing a role. Many don’t realise how much sugar can disrupt our skin’s natural balance, triggering inflammation and acne, especially in those who are already prone to skin issues.

How sugar affects our skin

Sugar doesn’t just stop at the waistline. It affects your hormones, immune system, and even your skin. When we eat high-glycaemic foods, such as white bread, pastries, or sugary drinks, our blood sugar levels rise rapidly. This spike leads to a surge in insulin, a hormone that helps cells absorb glucose. But high levels of insulin can also trigger increased oil production in the skin, creating an environment ripe for acne-causing bacteria¹.

Moreover, excess sugar contributes to inflammation in the body. Chronic inflammation plays a key role in the development and worsening of acne. It can aggravate clogged pores and increase redness, swelling, and discomfort on the skin². Essentially, the more sugar we consume, the more inflammation we risk sparking, and the more likely we are to see breakouts flare.

The glycaemic index and acne

The glycaemic index (GI) is a measure of how quickly a food causes blood sugar levels to rise. High-GI foods include most processed carbohydrates and sweets, while low-GI options like whole grains, fruits, and legumes are digested more slowly. Several studies have found that diets high in high-GI foods are associated with increased acne severity³.

One small study in Australia found that young men following a low-GI diet for 12 weeks had significantly reduced acne lesions compared to those on a standard high-GI diet². Although the research is still growing, the evidence suggests that making the switch to low-GI foods may help manage acne.

Sugar, hormones, and sebum

Hormonal fluctuations are one of the main culprits of acne, and sugar has a surprising ability to disrupt our hormones. Eating too much sugar can lead to an increase in androgen levels, hormones like testosterone that stimulate sebum (oil) production⁴. Excessive sebum clogs pores and provides a breeding ground for bacteria, fuelling the development of acne.

In addition, high sugar intake affects insulin-like growth factor 1 (IGF-1), which also promotes sebum production and the overgrowth of skin cells⁵. When dead skin cells don’t shed properly, they block pores, trapping oil and bacteria inside.

Dairy, sugar, and the acne combo

It’s worth noting that dairy and sugar often go hand in hand; think ice cream, milk tea, and chocolate milk. Some studies suggest that dairy, particularly skim milk⁶, can also contribute to acne due to hormones present in cow’s milk. When sugar and dairy are consumed together, the acne-causing potential may be doubled, especially in individuals who are already sensitive to both.

If your skin seems to act up after a sweet treat or milk-based dessert, you might want to observe how cutting back affects your breakouts. For many, it’s not just about what’s applied on the skin, but what’s consumed daily.

What about natural sugars?

Natural sugars found in fruits aren’t quite the same as refined sugar. Whole fruits contain fibre, vitamins, and antioxidants that help slow the absorption of sugar and reduce inflammation. That said, fruit juices or dried fruits, which concentrate sugar and strip away fibre, may still lead to sugar spikes and should be consumed mindfully.

A dermatologist in Singapore may recommend a balanced diet as part of acne management, especially when over-the-counter treatments don’t seem to work. Skin is often a reflection of what’s happening inside the body, and dietary habits and gut health are a critical part of that picture.

Simple sugar swaps

If you’re not ready to give up all sweets, the good news is that even small changes can help. Swapping high-GI foods with more skin-friendly options can make a difference over time:

Choose fresh fruits over fruit juices.
Replace white bread and pasta with wholegrain alternatives.
Opt for herbal teas instead of sugar-laden milk tea.
Satisfy cravings with dark chocolate (70% cocoa or more) instead of milk chocolate.

Start slowly; reducing sugar doesn’t mean living without joy. It’s about finding a better balance, one that your skin will thank you for.

It also helps to keep a food diary. By tracking what you eat and when your breakouts occur, patterns may emerge. This makes it easier to identify which types of sugar-rich foods are affecting your skin and which to avoid altogether. You might find your personal list of foods to ditch for acne-free days along the way.

Conclusion

Giving up sugar completely may not be realistic for everyone, but being more aware of how it affects your skin is a great first step. By making more mindful food choices and observing how your skin responds, you’ll be better equipped to manage breakouts and inflammation. And remember, you don’t have to go it alone.

Whether you’re struggling with adult acne or trying to prevent flare-ups, Angeline Yong Dermatology offers dermatological treatments in Singapore to help you. Reach out for a personalised skin consultation and explore options that work best for your skin’s unique needs.

References

Hasrat, N. H., & Al-Yassen, A. Q. (2023). The Relationship Between Acne Vulgaris and Insulin Resistance. Cureus, 15(1), e34241. https://doi.org/10.7759/cureus.34241

Smith, R. N., Mann, N. J., Braue, A., Mäkeläinen, H., & Varigos, G. A. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: A randomized controlled trial. The American Journal of Clinical Nutrition, 86(1), 107–115. https://doi.org/10.1093/ajcn/86.1.107

Roengritthidet, K., Kamanamool, N., Udompataikul, M., Rojhirunsakool, S., Khunket, S., & Kanokrungsee, S. (2021). Association Between Diet and Acne Severity: A Cross-sectional Study in Thai Adolescents and Adults. Acta dermato-venereologica, 101(12), adv00611. https://doi.org/10.2340/actadv.v101.569

Elsaie M. L. (2016). Hormonal treatment of acne vulgaris: an update. Clinical, cosmetic and investigational dermatology, 9, 241–248. https://doi.org/10.2147/CCID.S114830

Kim, H., Moon, S. Y., Sohn, M. Y., & Lee, W. J. (2017). Insulin-Like Growth Factor-1 Increases the Expression of Inflammatory Biomarkers and Sebum Production in Cultured Sebocytes. Annals of dermatology, 29(1), 20–25. https://doi.org/10.5021/ad.2017.29.1.20

Katta, R., & Desai, S. P. (2014). Diet and dermatology: the role of dietary intervention in skin disease. The Journal of clinical and aesthetic dermatology, 7(7), 46–51.

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Sweet Tooth, Angry Skin: The Link Between Sugar And Acne