27 Worst Foods for Your Skin, According to Skincare Experts
Explore the top foods skincare experts say can damage your complexion, trigger acne, accelerate aging, and worsen skin inflammation.
Your diet plays a critical role in skin health. While nutrient-rich foods can help you achieve a glowing complexion, certain foods can do just the opposite. Experts warn that processed foods, refined sugars, dairy, and other common items may trigger acne, accelerate aging, cause inflammation, and flare up chronic skin conditions. Below, we examine 27 foods skincare experts say could be harming your skin—and explain why you may want to reduce or avoid them.
Carbohydrate-Rich, Refined Foods
Refined carbohydrates, found in many staple foods, have a high glycemic index and can rapidly elevate blood sugar. These blood sugar spikes can lead to increased inflammation and production of hormones that stimulate sebaceous glands, increasing your risk of breakouts and other skin issues.
- White Bread: Made from refined flour, stripped of fiber and nutrients. High glycemic index leads to increased insulin and inflammation, encouraging oily skin and acne.
- White Rice: Lacks nutritional value and acts similarly to pure sugar in the body. Studies have linked white rice to a higher risk of skin breakouts.
- Sugary Cereal: Often contains high amounts of sugar and refined carbs. These cereals offer little nutrition and raise blood sugar, sparking potential skin flare-ups.
- Crackers: Typically made with refined flour and added sodium, promoting inflammation when eaten in large amounts, with potential to worsen skin health.
- Pasta: Standard pasta is often made with white flour, earning it high glycemic and pro-inflammatory status. More whole-grain options are less likely to harm your skin.
Dairy Products and Skin Reactions
Dairy products—from milk to ice cream—are commonly cited as possible acne triggers. While scientific evidence shows correlation rather than causation, many skincare professionals recommend experimenting with reduced dairy intake, especially for individuals with stubborn acne.
- Dairy Milk: Linked anecdotally and through recent studies to adult and cystic acne. Whey protein found in milk may enhance acne-causing insulin-like growth factors.
- Ice Cream: Combines dairy and high sugar, potentially aggravating acne and promoting wrinkles and loss of skin elasticity due to inflammation.
References
- https://www.prevention.com/food-nutrition/g42042464/worst-foods-for-skin/
- https://www.prevention.com/health/a20499099/plaque-psoriasis-treatment/
- https://www.webmd.com/skin-problems-and-treatments/acne/features/worst-foods-for-your-skin
- https://www.prevention.com/food-nutrition/g20498199/foods-you-should-never-eat/
- https://www.prevention.com/food-nutrition/healthy-eating/a63423411/foods-you-should-not-eat/
- https://www.prevention.com/food-nutrition/a63740323/juice-cleanse-harm-gut-health-inflammation/
- https://pubmed.ncbi.nlm.nih.gov/38232577/
- https://www.prevention.com/food-nutrition/a20511532/foods-to-avoid-with-diabetes/
- https://prodiadigital.com/en/articles/worst-food-for-acne
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