Excess sugar doesn’t just impact your waistline — it can also accelerate aging in your skin, brain, and body, health experts told Fox News Digital.
“Consumed in excess, sugar acts like a slow poison,” said Daniel Tawfik, a molecular biologist and co-founder of Healthspan, a longevity clinic in Santa Monica. “It damages collagen, blood vessels, metabolism, and even brain function.”
According to the American Heart Association, Americans consume two to three times more sugar than recommended. Added sugars — found in sweetened drinks and processed foods — spike blood sugar quickly and can trigger a process called glycation, which produces Advanced Glycation End-products (AGEs). These harmful compounds stiffen tissues, damage blood vessels, and accelerate visible signs of aging like wrinkles and sagging skin.
“AGEs damage collagen and elastin — the proteins that keep skin firm and smooth,” said registered dietitian Grace Derocha. AGEs are also linked to diseases like diabetes, heart disease, and Alzheimer’s.
Excess sugar fuels chronic inflammation and oxidative stress, which are major contributors to aging. Tawfik added that high glucose levels strain mitochondria — the body’s energy producers — leading to fatigue, muscle loss, and organ decline. This process, sometimes called “inflammaging,” affects everything from sleep to hormone balance and mood.
While the occasional dessert is fine, Derocha said the real concern is long-term overconsumption of hidden sugars in items like granola, smoothies, and protein bars — some of which have more sugar than candy.
She advises reading labels closely. Added sugars can appear under many names, including corn syrup, honey, agave, or fruit juice concentrate. Instead of sugary snacks, try fruit with nut butter or plain Greek yogurt with berries. Swap soda and sweetened drinks for water or unsweetened tea.
“Sugar isn’t evil — just overused,” Derocha said. “Cutting back even a little can improve energy, mood, and long-term health.”
The AHA recommends no more than 25 grams of added sugar per day for women and 36 grams for men.
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