The old adage “you are what you eat” holds significant truth to it, especially regarding the look of your skin, as many doctors and skincare experts would agree. In an insightful YouTube video, skincare expert Dr. Anil Rajani, founder and lead researcher at RajaniMD, rounded up five foods and beverages that can “destroy” a healthy complexion, as well as better and more nourishing alternatives.
In the aforementioned clip, Rajani notes that avoiding salty potato chips, sugar, dairy products, alcohol and deep fried foods as much as possible is essential if you want “glowing, healthy, vibrant skin.”
He began the video, telling viewers: “I often talk about Botox, fillers, and thread lifts that can help enhance your features and make you look youthful, but it really all starts with what you put into your body.”
He went on: “It’s no secret: you are what you eat. Do you want healthy, glowing skin with simple daily habits just by eating the right foods? I also discuss vitamins on this channel, but honestly, the best source for them is through your diet. All your nutrients come from the food you eat.” With that said, let’s break them all down below.
5 Foods & Beverages That Can 'Destroy' Healthy Skin, According To A Skincare Expert
1. Salty Potato Chips
Rajani explains that potato chips with high amounts of carbs are "not the healthiest fuel source." While many of us might know this already, he stresses, it's worth repeating and considering if you're experiencing dull, oily skin. "The problem is they’re loaded with salt and oils, and salt is bad news," he says. Of course, he goes on, "it causes water retention."
"I think most people get that it leads to bloating and bags under the eyes, but the real issue is the carbs in the fats," he continues, noting that this is what spikes your levels. "It just happens that both carbs and sugar are high, which raises insulin, and that just makes things worse," he says.
"Oh, and I’ve heard that to make matters worse, the oils also come from inflammatory triggers." He goes on to say that "inflammation is the root cause and aging equals inflammation." One pro tip he offers for any chip fans out there who still want to snack on them and promote healthy skin is to opt for "organic" chips like "ketchup chips" that "don’t just use potatoes, but other veggies too" and that "clearly label what’s inside and use healthy oils and ingredients."
2. Sugary Treats
Rajani also stresses that he can't emphasize enough how damaging sugary snacks can be when it comes to your skin health. "The sugar problem is often hidden in many foods and snacks," he says adding that many people don’t even realize they’re eating it, "even though they know it’s not good for them."
He then recounts a relevant story. "One day, I went to buy granola bars and hit up two grocery stores. They were all packed with sugar. I couldn’t find anything I’d actually want to eat. Sugars are in all sorts of stuff you wouldn’t even think about," he says. Rajani goes on: "Of course, fruit juice is a big one—people think they’re getting something healthy, but it’s loaded with sugar. And what about things like spaghetti sauce? I mentioned granola bars, but what about a package of granola that’s just sugar and low-fat yogurt?"
Luckily, Rajani also points out that "there are ways to avoid it." He reiterates that "sugar does a lot of things and you need to be aware of it because it can promote inflammation." Once again, insulin is your "enemy," he notes. "There’s a whole chain of hormonal effects along with insulin-like effects that increase with the production of insulin, which is linked to a relatively new condition called metabolic syndrome," he shares.
3. Dairy Products
When it comes to dairy products, Rajani says that many of them (think milk, cheese, butter, yogurt, etc.) contain hormones that can exacerbate acne and other skin-related issues, particularly in younger people. "I think there are hormonal changes happening, especially among young people, he says, noting that "this leads to body habits."
The changes we haven't seen in years and years "seem to particularly target meat and dairy products as potential culprits," he says. It looks like "inorganic materials might be one of the offenders too," he warns. The feed used for those animals gets filtered through the food chain, he says, "just like the pesticides in the soil that end up on the plants." He goes on to say that many of us "get it in a third-rate way and that there’s definitely evidence and hormones in milk and cream." It seems like part of the issue, he adds, is that dairy "sneaks into a lot of our foods, like pizza, cheese, ice cream, and of course milkshakes and all those crazy copycat drinks." "It’s really tough to avoid that, but there are some easy ways around it," he shares.
"Personally, I love milk, but I often swap it out for almond milk or coconut milk. If I can't find that, I just go for whole milk instead," he explains. Rajani notes that it's a healthier alternative to "cut down on my overall dairy consumption." "You'll find it hard to get those options since they’re often sold out in grocery stores, so you’ll need to shop and stock up whenever you can because they’ve become super popular," he advises.
He continues: "I'm not saying you should ditch dairy completely, but it might be worth considering cutting back since some of the acne we see is cystic."
4. Alcohol
Regular alcohol consumption, Rajani says, can accelerate the aging process while also contributing to skin redness and inflammation. Many alcoholic drinks, he notes, contain sugars, "but there are some types like tequila and vodka that are said to be healthier." Some, he shared, even have antioxidants. "One study found that people who drink regularly are 33% more likely to age physically faster," he warns. Rajani adds: "It seems like alcohol affects bags under the eyes, which a lot of people here know about due to fluid retention. It also triggers the inflammation process that damages the skin when you drink. Another thing is rosacea, or the redness that many women experience."
Especially in the facial area, Rajani says that "alcohol can really make your blood vessels red and expand." There can be "long-term redness issues that often can be treated, but why not just avoid them?" he says. Acne is also linked to rosacea, and there are "many different types of rosacea," he goes on, so "if you're dealing with that, check out some more natural solutions."
Rather than opting for alcohol, Rajani shared a clever and tasty hack. "One trick I do in the evening is add a bit of pomegranate juice to a glass of soda and water, which gives it some fizz and flavor." He also shared: "Sometimes, just the carbonation and the act of drinking is enough to satisfy that craving after a long, tough day at work. In this case, we’re actually swapping out alcohol for something else, packed with anti-aging antioxidants, or whatever you want to call it."
5. Deep Fried Foods
The last but certainly not least type of food to avoid if you're aiming for a radiant complexion is deep fried foods, Rajani says. Whether fries, mozzarella sticks or onion rings come to mind, Rajani says that "those packed with greasy goodness are a triple whammy as they have oils, especially trans fats, which can lead to oily skin, more breakouts, and dull skin." He also points out that this "sets you up for acne, for sure and most fried foods are also super high in salt."
This, he emphasizes, leads to water retention, like "puffiness under the eyes and that 'puppy face' look, along with thinning skin." If you have fillers and end up with that puppy face, he says that "it can pull in water, especially since there are often nitrates involved that not only harm the skin but also increase inflammation."
He warns that they also "might even be cancer-causing." You hear about "processed meats and other processed foods; you probably know because you see it in the news from time to time," he goes on. "Just get the picture and don’t miss how a vitamin deficiency can make your skin wrinkle," he advises.
The Bottom Line
When it comes to your diet, it's vital to eat and drink more antioxidant-rich options to fight free radicals and choose additions to your daily menu that boost collagen, Rajani concludes.
Prevention through avoiding foods and drinks like those in this list, can help you "keep your skin and body looking beautiful, healthy, and vibrant."
