Refined sugar vs natural sugars: which wins for your skin?
Sugar gets blamed for everything. Weight gain, diabetes, dull complexion, unexpected breakouts. High sugar consumption triggers chronic inflammation in your body, which directly fuels skin conditions like acne, rosacea and eczema. But not all sugars are created equal.
The maple syrup in your morning porridge and the white sugar in your biscuit tin might both taste sweet, but they're processed completely differently by your body. Know the difference, and you might just avoid your next flare-up.
The real difference between natural and refined sugars
Refined sugar comes from plant sources, such as cane or beets, but it has been processed so only sugar remains, like granulated sugar from sugar cane, or corn syrup from corn. In this extraction process, important nutrients are removed, and the sugar is separated from fiber. What's left? Sugar with zero nutritional value.
Natural sugars occur naturally in foods like fruit (fructose) and dairy products (lactose). These sugars still have essential nutrients that can support overall health. Natural sugars come with fiber, which slows how quickly they hit your bloodstream.
I spoke to Lily Simpson, founder of The Detox Kitchen, for her take:
Refined sugar has a damaging effect on our health; it causes a rapid spike in our blood sugar levels. A crash usually follows this spike. Refined sugar is usually referred to as 'empty calories' since it has been processed and leached of all its nutrients, leaving it with zero nutritional value.
On the other hand, raw, unrefined sugar, such as honey, is totally unprocessed and thus more natural. All of its nutrients are left intact. When you eat a naturally sweetened treat, you're getting minerals like calcium, iron, magnesium and potassium alongside the sweetness.
Why refined sugar is your skin's worst enemy
I always advise steering clear of refined sugar, and there's solid science behind why. When you eat something super sugary like a big piece of cake or simple carbs like white bread, your body immediately produces a surge of insulin to help stabilize your blood sugar levels. When insulin increases, so does inflammation. This inflammation can exacerbate existing inflammatory skin conditions like psoriasis, acne, rosacea, and eczema.
When you eat sugar, your body breaks down these carbohydrates into glucose, which raises your insulin levels. These simple carbohydrates cause your insulin levels to spike, creating a burst of inflammation throughout your body. This inflammation then produces enzymes that break down collagen and elastin.
For sensitive skin types, this inflammation cascade is particularly problematic. If you're managing conditions like eczema or rosacea, that afternoon sugar rush could be the trigger for your next flare-up. Our The Anthemis is specifically formulated to calm inflammation-prone skin, but prevention through diet is always the first line of defence.
Natural alternatives that actually work
Despite the science, I'll admit it: I have a sweet tooth. The office biscuit tin at 3pm on a grey afternoon? Hard to resist. The difference is knowing which sweets feed your cravings without feeding inflammation.
Natural sugar sources deliver proven health benefits that refined sugars can't match. Plant-based sources pack actual nutrition instead of empty calories.
If you're trying to cut refined sugar or just reduce your intake, these food blogs have brilliant sugar-free recipes that actually taste good: Hemsley + Hemsley, My New Roots, Deliciously Ella and Madeleine Shaw. Their approach? Real ingredients, natural sweetness, zero compromise on flavour.
The bottom line on sugar and your skin
If you are trying to watch your calories or prevent insulin resistance, there isn't a great benefit to using honey or maple syrup instead of sugar. All sugars in excess are harmful to your health. But here's the crucial difference: natural sugars come packaged with nutrients and fiber that slow absorption. Refined sugars hit your bloodstream like a freight train.
For those of us managing sensitive or reactive skin, this matters. Some research has shown that eating high-sugar foods can trigger an inflammatory response that can exacerbate skin conditions related to inflammation, such as psoriasis and eczema. If you notice your skin flaring after sugary treats, try keeping a food diary. The connection between that slice of cake and tomorrow's breakout might be clearer than you think.
Just remember: while maple syrup or raw honey may be more nutritionally valuable, moderation is key. Your skin will thank you for choosing natural over refined, but it'll thank you even more for not overdoing either.
