When it comes to achieving healthy skin, your diet plays a major role. One key factor often overlooked is the impact of glucose spikes - those sharp increases in blood sugar levels after consuming high-glycaemic foods or drinks. These fluctuations can harm your skin in surprising ways.
Glucose spikes occur when your blood sugar levels rise rapidly, often after consuming refined carbs or sugary foods. These spikes force your body to produce extra insulin to regulate blood sugar. While this response is normal, frequent glucose spikes can lead to long-term health problems, and your skin often shows the first signs of trouble.
When glucose levels are high, sugars attach to proteins and fats in the body through a process called glycation. This produces harmful compounds known as advanced glycation end products (AGEs). AGEs damage collagen and elastin, the proteins that keep your skin firm and elastic. Over time, this can result in premature wrinkles, sagging and a dull, tired complexion.
High insulin levels triggered by glucose spikes stimulate androgen hormones, which can over-activate your sebaceous glands. This leads to excess oil production, clogged pores, and breakouts. Chronic glucose spikes also contribute to systemic inflammation, which weakens the skin barrier. This can exacerbate acne, eczema, and rosacea, while slowing wound healing and making acne scars or other blemishes more noticeable.
High blood sugar interferes with your skin’s natural repair process, causing dead skin cells to accumulate. This results in a rough, uneven texture and increases the likelihood of clogged pores and blemishes. Glycation also affects hyaluronic acid, a molecule essential for skin hydration. The result is dry, flaky skin and reduced elasticity.
The good news? Small lifestyle changes can help stabilise your blood sugar levels and improve your skin. Choosing low-glycaemic foods such as whole grains, vegetables, lean proteins, and healthy fats releases sugar slowly into the bloodstream, preventing rapid spikes. Pairing carbs with protein or fat slows digestion, leading to steadier blood sugar levels. Swapping sugary drinks for water or herbal teas, staying active after meals with a short walk, and incorporating fibre-rich foods like oats, lentils, and leafy greens all help stabilise blood sugar and promote better digestion.
Managing glucose spikes isn’t just about avoiding breakouts or wrinkles, it’s about creating a healthier foundation for your skin. By stabilising your blood sugar levels, you’ll enjoy benefits like improved elasticity, reduced inflammation, and a clearer, brighter complexion. At Feliks, we believe in empowering men to make informed lifestyle choices that support both their skin and overall health. By integrating healthy habits into your daily routine, you’re one step closer to a healthier, better you.