Sugar is everywhere. This ingredient, which seems so harmless at first glance, has a huge impact on your body, skin, and brain. But it's not just an individual problem: the food industry knows how to exploit our biology to make us dependent. How does sugar really affect your body? What are the hidden risks to your health and skin? And above all, how can you regain control without feeling guilty?

A story of manipulation: sugar and public health

For decades, the risks of sugar have been underestimated. Influential researchers, funded by lobbyists, have downplayed its impact while blaming saturated fats alone. This manipulation has delayed awareness of the real consequences: cardiovascular disease, diabetes, and premature aging are directly linked to excessive sugar consumption.

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Sugar and premature aging: understanding glycation

Glycation is a key biological phenomenon in skin aging. When large amounts of sugar circulate in the blood, it binds to essential proteins such as collagen and elastin, making tissues less supple and more rigid. This process accelerates the appearance of wrinkles and makes the skin less elastic. Fortunately, adopting a diet low in refined carbohydrates and rich in fiber and antioxidants can slow down this phenomenon.

Impact on cells: sugar and mitochondria

Mitochondria, often referred to as the «powerhouses» of cells, are particularly sensitive to the effects of sugar. Excess sugar generates oxidative stress, impairs the recycling of damaged mitochondria, and can even affect their DNA.

How can you protect your cells?

• Engage in activities that stimulate the mitochondria, such as intense exercise or intermittent fasting.
• Adopt an antioxidant skincare routine to protect your cells from oxidation.

A vicious cycle: sugar, insulin, and inflammation

Excessive sugar intake causes blood sugar spikes, which increase insulin production. This can lead to skin problems such as acne and aggravate rosacea or eczema.

Strategies for avoiding blood sugar spikes:

• Choose foods with a low glycemic index (vegetables, legumes).
• Eat carbohydrates at the end of a meal to reduce their impact.
• Opt for light cooking methods (pasta al dente, steamed potatoes).

Why is sugar addictive?

Sugar strongly stimulates the release of dopamine in the brain, creating a rewarding effect. This biological effect, combined with strategies employed by the food industry, makes reducing sugar consumption particularly difficult.

The 4 solutions from Dr. Marine Lorphelin

1. Eliminate sugary or sweetened beverages Replace them with sparkling water, flavored water with a slice of lemon, hot or cold tea, or herbal teas.
2. Choose whole foods Choose whole grains, whole fruits, and fresh vegetables, which contain fiber that helps regulate blood sugar levels and reduce sugar cravings.
3. Read labels carefully Be mindful of hidden sugars in processed foods by checking nutrition labels and avoiding those with added sugars.
4. Home cooking : Prepare your meals and snacks to control the amount of sugar used, using healthier alternatives such as honey or maple syrup in moderation.

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