The common adage, “you are what you eat,” has been supported by many medical professionals who emphasize the direct correlation between one’s diet and the condition of their skin, hair, and nails. Seeking expert opinions, we consulted doctors, dermatologists, and beauty specialists for recommendations on six types of processed foods to steer clear of in order to prevent damage to your complexion, premature aging, and thinning hair.
Read on for tips for embarking on a path to better nutrition and overall well-being from board-certified dermatologist Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology, skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics, Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi, Dr. Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City and Krutika Nanavati, registered nutritionist and dietitian at Massey University.
6 Processed Foods That Can Cause Premature Aging And Thinning Hair
1. White Bread
As we age, many of us begin experiencing signs of hair loss and thinning. Zeichner notes that there are many causes of this. "Hair thinning can be caused by a variety of reasons including genetics, underlying medical conditions, dietary deficiencies or even external factors like hairstyling practices." he says.
While Zeichner stresses that a visit to your dermatologist is essential if you are worried about thinning hair and loss, there are still some foods out there that you can avoid in the meantime that are known to exacerbate this issue.
Eating white bread once in a while is not going to cause immediate hair loss, but if your diet is lacking essential nutrients like riboflavin, biotin, folate, and vitamin B12 and you mostly eat processed foods, this won't do your hair any favors, Nanavati points out.
When it comes to your hair health, "foods like white bread, pasta, and rice are high on the glycemic index, which can cause inflammation and lead to dryness and breakage," Nanavati explains.
2. Potato Chips
"Potato chips are notoriously high in salt and also contain a sizable amount of sugar," Sethi says. When there is an excess of salt and glucose in the body, Sethi continues, it cross-links with collagen and elastin, "proteins that give our skin its firmness and elasticity."
Elevated sugar and salt intake "hardens skin proteins, making your skin weaker, thinner and less hydrated," Sethi warns. Inflamed, red skin, puffiness in your complexion and premature wrinkles can also be formed due to this. "The damaged skin proteins result in increased and premature wrinkles, sagging and discoloration of the skin," she stresses.
3. Salty Canned Foods
Canned foods with large amounts of salt should also be left on the store shelves if prioritizing glowing, healthy and radiant skin is your goal.
"Salty foods dehydrate the body, which tricks the skin into producing more oil to compensate," O'Connell explains. Kung concurs, and adds that many canned foods like tuna or soups and sauces can also contain heavy amounts of salt.
"Canned foods contain ingredients that are on the hit list of the worst foods for acne-prone skin," she warns. "Although tuna is rich in omega 3 fatty acids, tuna contains mercury which can cause acne. Beware of mercury accumulation in the body because canned tuna makes consumption of tuna affordable, easy, and frequent," she advises. She also notes that "canned sauces or pasta with sauces and preserved meats are also high in salt and sugar."
4. Dairy Products
Scientific research shows that foods "do in fact" affect our skin's oil production, Kung says. "Dairy, milk products and whey protein" in particular, she says, "increase IGF-1, which will cause oilier skin." While consuming enough vitamin D and calcium every day is essential for your overall health, O'Connell warns that excessive dairy can cause an even oilier, dull and clogged complexion.
"Dairy products contain high levels of hormones that stimulate sebaceous glands to produce more oil," she explains, which is "exactly what we’re trying to stop." If you drink milk or cream in your coffee every day, O'Connell adds that caffeine should also be limited for anyone with oily skin, as sipping on this several times a day (without hydrating with ample water) could lead to "increasing inflammation and worsening acne."
6. Breakfast Pastries
Breakfast pastries or other foods (like white bread) that come in sealed-tight plastic bags or wrappers come to mind when Kung and O'Connell are asked about foods to skip if you want to avoid oil and acne.
These ultra-processed foods, O'Connell stresses, should be limited and skipped whenever possible if you frequently experience acne-prone or dull skin. "Refined carbohydrates (often found in junk food) spike our sugar levels sending oil production into overdrive," she explains.
Saturated and trans fats found in "red meat, butter, pizza, cheese and cream," she adds, increase inflammation in the skin "which stimulates oil production." Kung adds that foods that are "high glycemic index or glycemic load" (a.k.a. sugar, juices and soft drinks, refined grains, processed foods, cured meats) can "increase free androgens and insulin growth factor 1." This in turn, she notes will increase sebum production and allow for shinier skin.
5. Sugary Cereal
Like refined carbs, sugars can also make thinning hair and premature aging skin so much worse, Sethi says. Many processed cereals feature heavy amounts of sugar that can lead to faster hair loss and wrinkling skin.
"Excess refined sugar consumption causes intrinsic damage to collagen and elastin proteins in skin by the formation of Advanced Glycation End Products (AGEs)," she explains.
"This reduces the integrity and elasticity of skin, making it prone to dehydration and wrinkling," she adds.
Alternatively, "fruits can satisfy a sweet tooth" if you're used to a sweeter breakfast, and they "also hydrate the skin due to their high water content."
Healthier Foods For Your Complexion And Tresses
Kung shares three ways to avoid salt and sugar in your diet thanks to the aforementioned food types. Firstly, she says that "eating fresh fruits and vegetables" are great for your skin, since they are "high in antioxidants and minerals."
She stresses choosing fresh produce and fruit as opposed to canned fruit, as these are often "high in sugar content since they are floating in sugar water or syrup."
She also recommends "making your own soups with fresh ingredients with less cream and salt" and whipping up "fresh pasta and sauces from scratch," as this "allows us to control the sugar and salt content" of the meals we consume.
Kung specifically suggests incorporating more "fatty fish, eggs and spinach" into your diet as these are "high in protein" and can "enhance collagen formation."
