This post has been updated since its initial publish date to include more expert insight.
There’s nothing wrong with the occasional fun food–we’re talking about these chips, dips, and sugary treats that deserve a place on holiday and party tables. Moderation is key–but if you are looking for ways to ramp up your skincare and keep your complexion smooth and more youthful-looking and glowy, don’t sleep on the importance of food and beverages. A diet packed with nutritious vegetables, fruits, and protein sources is the way to go for great skin, and keeping “junk” foods to a minimum is wise advice.
“Junk foods are high in calories, sugar, and fat, but lack important nutrients like fiber, vitamins, and minerals,” says clinical dermatologist Dr. Enrizza P. Factor. Other components of junk food include sugar, cholesterol, and salt component. “Some examples of junk food include burgers, pizza, chips, cracks, and French fries. Besides, junk foods have no nutritional value and health benefits.” Here, experts share the top junk foods that women should avoid because they speed up aging.
Soda
"If the high amount of sugar found in most regular sodas isn't enough to keep you away, then you should know that drinking soda is linked to at least seven serious diseases, including liver, kidney, and heart disease as well as stroke and diabetes," Dr. Factor says. "And diet soda isn't much better—studies show that consuming artificial sweeteners can increase glucose levels and alter gut bacteria in humans. Water, unsweetened tea or coffee, low-fat or fat-free milk, and small amounts of 100-percent fruit juice are all healthy thirst quencher."
Not to mention: the sugar in sodas can contribute to a breakdown in components that are necessary for keeping your skin vibrant and youthful-looking.
"Sugary foods cause inflammation in the body, which can lead to a breakdown of collagen and elastin," says Dr. Firdous Ibrahim, aesthetic physician and MD of Aesthetic Visions Clinic. "This can cause the skin to sag and develop wrinkles. Go for shakes, fruit juices, and smoothies instead of sugary drinks."
High-fat processed meats
Processed meats like hot dogs, bacon, and deli meat contain high levels of sodium and preservatives, which can damage the body's cells and lead to inflammation, Dr. Ibrahim says. This food also tends to be high in saturated fats. "Saturated fats are known to clog arteries and increase the risk of heart disease," Dr. Ibrahim says. "They can also contribute to wrinkles, as they cause the skin to dry out. Unsaturated fats are healthier for you and can help to lower cholesterol levels. Monounsaturated fats are the healthiest. Use plant-based oils, such as olive oil or avocado oil, in place of saturated fats. Include nuts, seeds, and vegetable oils." Another reason why processed meats, as well as foods like chips, are so ruinous for your skin is because of their high-sodium content, which (along with sugary foods) has a dehydrating effect.
"It's well-known that excess sodium can cause dehydration and bloating but this is not the main cause of why eating processed or junk foods can accelerate skin aging," says Dr. Crystal Dinopol, board-certified dermatologist and writer for Pay It Forward Fertility. "The excess carbohydrates and fats in chips and sodas are actually the main culprit why they are rightly classified as 'junk.'"
This doesn't mean that you have to choose between smooth, glowing skin and delicious treats you enjoy. "Moderation is always key," Dr. Dinopol says. "Balancing your diet with natural foods rich in antioxidants and supplements may help counter these damaging effects of junk foods."
French fries
We all know that fast-food French fries are not good for you—especially if you are trying to lose weight. This dangerously delicious side can cause a number of health concerns from heart disease to diabetes to cancer. However, the high sodium and salt content dehydrate and causes temporary dulling of the skin, while the high carbohydrate content makes it just as bad for wrinkles. Fries are full of unnecessary fats and salt while offering basically no nutritional value. We spoke with to Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit about how bad french fries are for aging skin.
"Not only are [French fries] high in fat—they are empty calorie foods, which means they don't contain substantial nutrients, they only give calories, which won't be helpful for weight management and health in general," Gervacio explains. Processed snacks like fries take very little energy for your body to process. This means they can damage and slow down your metabolism–-leading to weight gain.
Thankfully, there are healthy alternatives to fast-food French fries. You don't have to ignore your potato cravings if you want to prevent your skin from losing its elasticity. "Bake your own potatoes and make them crispy. Air fryers can also be considered to lessen fat intake. It may be even better than fast-food French fries," Gervacio suggests. Your skin will thank you for it!
