All the foods that secretly damage your skin
Ella Scott
Featured Image Credit: JGI/Jamie Grill/Getty Images
A beauty expert has revealed that our everyday diet staples could be causing major damage to our skin barrier, promoting premature ageing and potential inflammation.
In 2024, beauty spending grew by a staggering 7.1 percent, with consumers forking out £291 each on average during the year, according to recently published data by Barclays.
So many of us religiously lather on hyaluronic acid, perfect our gua sha routines, and carve time out of our nights to complete the TikTok-lauded ‘everything shower’.
But according to an expert, our seven-step skincare routines and strict body moisturising routine may be in vain because of the food we eat.
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In a 2024 paper, published in the Cureus journal, scientists explored how imbalances in the skin can be caused by nutritional deficiencies, excessive intake, as well as hazardous ingredients.
Meanwhile, a diet rich in nutrients, antioxidants, and healthy fats has been linked to clearer, more radiant skin.
So, what foods are causing major skin issues? Well, it turns out quite a few.
We’re sorry to say, but your late-night, processed sweet treat could be causing havoc for your skin barrier.
Refined sugars can cause a huge blood sugar spike, triggering inflammation and breakouts, confessed Elaine Suderio, co-founder, medical director, and clinical trainer at Vivash Medical Spa.
“They also break down collagen and elastin, leading to premature ageing," she said.
"Common sources include white table sugar, powdered sugar, high-fructose corn syrup, and sweetened products such as sodas, pastries, and candy."
For naturally sweet options without processed sugars, indulge in a bowl of Greek yoghurt with fresh fruit, or tuck into a homemade chia pudding.
White rice, pasta, and sugary cereals are what you call ‘refined carbohydrates’, aka starchy foods with fibre removed.
These everyday food staples have low nutritional value and are digested extremely quickly by the body, according to Holland and Barrett.
This leads to mood and energy fluctuations and can cause fat to build up, especially around the waistline, the website revealed.
To be kinder to your skin, try swapping out your morning white bagel for a slice of wholegrain bread, and snack on almonds and cashews instead of ultra-processed snacks, like crisps.
Suderio warned that milk and dairy can ‘increase levels of insulin and certain growth factors that stimulate oil production in the skin.’
A previous study conducted by Christian R. Juhl of the University of Copenhagen found that unruly blemishes can correlate with higher dairy intake.
Unfortunately, experts believe dairy products of all varieties can trigger skin issues, but if you’re worried about your calcium dropping, there are some alternatives you can munch on.
These include leafy green vegetables, plant-based milk, dried figs, and tinned fish with edible bones.
Research published in the Acta Derm Venereol journal previously suggested that fried, oily food was a major risk factor for worsening severity of acne.
This sad fact has been backed up by health coach Montse Prados, who explained to British Vogue that the ‘crispier and browner a food is’, the more likely your skin is to suffer and age beyond its years.
Popular fried food items that are destroying your skin include onion rings, fried chicken, and French fries.
Instead of frying your weeknight favourites, try baking, sautéing, or oven-roasting them instead. This will reduce calorie content, making your dishes a little healthier.
Ham, hot dogs, bacon, and deli meats all fall under the umbrella term ‘processed meats’. This is because these items are modified to enhance taste or to extend their shelf life.
Cancer Research UK stated that eating processed meat can increase the risk of bowel cancer, while Suderio explained that the products are linked to oxidative stress, which accelerates visible aging.
She also said high sodium and saturated fat levels, synonymous with the products, can dehydrate skin and fuel systemic inflammation.
Healthy alternatives to processed meat include lean proteins, like chicken or turkey breast, hard-boiled eggs, and plant-based alternatives like tofu, lentils, nuts, and seeds.