Tips to Cut Back Sugar to Support Your Psoriasis Management

Sugar can trigger inflammation, potentially worsening psoriasis symptoms. By choosing smart substitutes and making mindful food choices, you can manage your sugar intake to support healthier skin.

Sugar may increase inflammation in the body, which could lead to worsening psoriasis symptoms. If you consume a lot of added sugar, it may be time to consider if it’s contributing to your condition.

Just remember: While taking steps to reduce how much sugar you eat may help you feel better, it isn’t a substitute for medical treatments.

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How sugar interacts with psoriasis

Sugar isn’t exactly well-known for its health benefits — particularly if your diet includes a lot of added sugars.

In addition to increasing your risk of developing metabolic conditions, evidence suggests sugar may make your psoriasis symptoms worse due to increasing inflammation.

In a 2018 study using mice, researchers found evidence that feeding them a “Western” diet with large amounts of simple sugar caused increased inflammation and susceptibility to dermatological conditions, like psoriasis. 

Other research has found that inflammation decreases when eating foods with a lower glycemic index (GI) score. GI scores measure how quickly and how much certain foods (especially those with carbohydrates) can raise your blood sugar.

Foods with higher GI scores, like simple sugar, enter your blood very quickly leading to a spike in blood sugar. Foods with a lower score, like protein, take a longer time to impact blood sugar levels and generally won’t cause a spike in your blood sugar.

But this isn’t a universal finding. A 2018 study found no effect on inflammation from eating foods with a lower GI score.

Still, several studies suggest that eating certain foods and avoiding others, like sugar, may help improve psoriasis symptoms. 

Keep in mind that even if reducing your sugar intake helps, it’s still a good idea to work with a dermatologist and other specialists to reduce your flares and improve your quality of life with psoriasis.

Tips to reduce how much sugar you eat

If you want to cut back on sugar, there are many things you can try to see what works best for you. Here are some easy tips to help reduce your daily sugar intake:

Halve the sugar

When baking treats like cookies or brownies, try reducing the amount of sugar by 1/3 to 1/2. You probably won’t notice any difference taste-wise, but if you do, you can always make a note for next time to add or subtract a bit more until you find what works best for you.

Skip sugary drinks

Many drinks, from juices to sodas, contain a lot of added sugars. If you want to cut back, try choosing water or unsweetened tea instead of sugary drinks throughout the day.

Another good tip is to dilute your sugary drinks. Try filling your glass halfway with your beverage and filling the rest with sparkling or flat water. This way you can get the flavor with much less sugar.

Cut back on adding sugar to foods and drinks

If you like your coffee with sugar or add it to your favorite treats, try cutting it in half. As your taste buds adjust, you can continue to cut more and more sugar until you no longer feel the need to add it to your favorite foods and drinks.

Read labels before buying processed foods

Read nutrition labels carefully before buying processed foods. Under “carbohydrates,” you should find how much added sugar the food contains. You can also get a sense of how much sugar is in the product overall.

Consider looking for products that have lower amounts of sugar per serving or container.

Try flavor alternatives

When reducing sugar, you can try to add other flavors to your favorite foods and drinks.

Extracts (like vanilla or almond), citrus juices, and different spices (like nutmeg, cinnamon, and allspice) can all help enhance a food’s flavor without adding unnecessary sugar to your meal.

Use artificial sweeteners as a transition

If you find it hard to cut back on sugar, try using a sugar substitute for a short period of time to help you slowly reduce sweetness. Check out this list of healthy sugar alternatives.

As your taste buds adjust, you can also reduce how much you use until you no longer need it.

Try using natural sugars

Try adding fruits or unsweetened applesauce to your favorite recipes as a substitute for sugar or processed foods with added sugar.

For example, instead of using honey, fruits and berries can add some natural sweetness to oatmeal and yogurt. You can also mix applesauce into oatmeal to add some extra sweetness.

Other lifestyle changes to consider

Lifestyle changes can also have an impact on your psoriasis. The American Academy of Dermatology Association suggests making changes in lifestyle and diet to help manage your symptoms, such as:

• avoid alcohol
• quit or never start smoking
• make time for regular exercise or physical activity
• try eating a healthy, balanced diet focused on fresh fruits and vegetables, complex carbs, healthy fats, and lean proteins
• maintain a healthy weight for your body
• make and keep regular appointments with a dermatologist

Taking steps to manage stress, like meditation, yoga, or other methods, can also help reduce the severity of psoriasis symptoms and the likelihood of a flare.

Takeaway

Sugar may negatively impact psoriasis symptoms. It could increase inflammation in your body, leading to worsening symptoms.

In general, cutting back on sugar may help you manage your psoriasis and help reduce your risk of developing other conditions.

You may also want to consider making other healthy lifestyle changes, including limiting alcohol, getting regular exercise, and managing your stress levels.