Beautiful, healthy skin starts from within. In addition to paying attention to the foods that you are adding to your plate — protein, veggies, and fruit are key here, along with plenty of water for hydration — it’s equally important to know which foods aren’t going to do your skin any favors. Everything in moderation is a great saying for a reason: there’s truth behind the idea that a sweet treat here and there is one thing (and should be enjoyed). But if you want your skin to look fresh, smooth, and healthy, avoiding certain foods or keeping them to a minimum truly is key, alongside a great skincare routine, healthy lifestyle, and intervention from a professional dermatologist when needed.
There are two specific diet mistakes you could be making — that are so easy to make — that may be wreaking havoc on your skin, according to nutritionists. Here are the mistakes to avoid.
Soda
Okay, so it’s not a food, exactly. But drinking soda is so bad for your skin that it deserves a top spot in the “avoid this habit to maintain more beautiful skin” category.
“Drinking soda can contribute to poor skin health in several ways,” says Lisa Richards, nutritionist and creator of the Candida Diet. “Soda is high in sugar and calories, and regular consumption can lead to weight gain and obesity. Excess weight and obesity have been linked to various skin conditions, including acne, rosacea, and skin aging.”
Soda is also high in refined carbohydrates, which can cause a rapid spike in blood sugar levels. “This can lead to inflammation in the body, which can contribute to the breakdown of collagen, a protein that helps to keep the skin firm and youthful,” Richards says. “When collagen breaks down, it can lead to wrinkles, sagging skin, and other signs of aging.”
And the cons of soda consumption don’t stop there. “Soda is often high in caffeine, which can be dehydrating,”Richards stresses. “Dehydration can lead to dry skin, irritation, and a dull complexion.”
Unlike some other sugary treats, there are very few health benefits to drinking soda, other than to provide quick energy and calories (consider it super-fast fuel that isn’t backed up by other important nutrients).
To support healthy skin, Richards stresses the importance of limiting or avoiding consumption of soda and other sugary drinks — including certain sports drinks that are disguised as healthy — and instead focus on consuming plenty of water, fruits, vegetables, and other whole foods that provide essential nutrients for healthy skin.
Processed Foods
Processed foods and sodas share one thing in common that make them poor choices for your health and skin: an abundance of sugar.
“A diet high in sugar and processed foods wreck your skin and make you look older,” says Master Nutritionist Amy Fox, principal consultant with TiER1 Performance Solutions and founder of Food and Mood Lab. “These foods lead to inflammation, acne breakouts, and premature skin aging. Excess sugar can damage your skin’s collagen and elastin, leaving your skin wrinkled, dull, and dry. Collagen and elastin are proteins that are essential for skin health and give it smoothness and firmness, but their production declines with age. Too much sugar consumption can also increase the risk of acne breakouts.”
According to Fox, research has shown that people with acne are 54% more likely to have eaten a high-fat, high-sugar diet. “Stay away from refined carbs and sugars, such as desserts, white bread, and sugary drinks,” she advises. “These foods are loaded with sugar. Sugar contributes to increased inflammation, leading to the breakdown of collagen and elastin in your skin. Even diet beverages can be problematic for the skin. These drinks are artificially sweetened and have been shown to contribute to acne.”
Other diet mistakes that Fox points out include eating processed meats like bacon or hotdogs containing high levels of nitrates and sodium, which can damage the skin. “Nitrates cause inflammation and wrinkles, and too much sodium can cause premature aging, dryness, and collagen damage,” she says.
A more radiant complexion is the product of a healthy diet filled with fresh foods, plenty of water and sleep, exercise and activities that help relieve stress, and a few great skincare product that cleanse, tone, and moisturize.
