Aging is a natural and expected process, but if you want to do it gracefully it’s crucial to have a healthy and balanced diet. If you’re noticing undesired wrinkles and sagging skin, foods that boost collagen paired with a consistent, dermatologist-approved skincare routine can make your skin appear more vibrant.
There are also plenty of foods you can avoid when prioritizing your skin health. We spoke with Dr. Paula Morgan, MD, PhD, FRCPC, FAAD about foods and beverages that aren’t beneficial to the skin at any age.
Sugars and Simple Carbohydrates
Although eating products with sugar and simple carbs won’t create instant wrinkles, they really don’t do your skin any good over time. “Sugars and simple carbs cause the skin to lose collagen, resulting in a loss of tone and elasticity,” says Morgan. This, she says, is because sugar creates a fast change in blood levels of insulin (the hormone that helps cells absorb glucose).
“When glucose levels shoot up, insulin levels increase and this causes cells to lose their elasticity, which results in wrinkles,” adds Morgan. She also notes that one of the byproducts of sugar metabolism is glycation, “where glucose binds to collagen fibers” and makes them “stiff and inflexible.” All in all, sugary foods and simple carbs aren’t the best choice for your skin, and also contribute to other negative health effects like inflammation and higher blood pressure.
Processed Foods and Trans Fats
They are ubiquitous, cheap and easily accessible, but anything heavily processed or containing trans fats won’t promote the healthy skin you desire. “The nutrients in processed foods are stripped of their natural state— they are separated from other elements that might be essential for health,” says Morgan. “So while processing makes food last longer, it diminishes its nutrient power.”
Processed foods, Morgan warns, also contribute to a wide array of health problems like obesity, high blood pressure, heart disease, diabetes, inflammatory diseases (like psoriasis), and cancer. Regarding aging skin specifically, trans fats obtained from hydrogenated oils (found in processed foods) can lead to dry skin and wrinkles, Morgan says.
White Flour, White Bread, Pasta (Refined Carbohydrates)
If you want healthy skin, you don’t have to give up pasta and bread forever, as the two are main components of countless healthy dishes. Choosing whole grain options/ versions of these, Morgan says, is best.
“Carbohydrates like white flour and sugars cause a quick rise in blood sugar, causing insulin levels to rise quickly,” Morgan says. “Unlike whole grains, they provide little nutritional value and are broken down very quickly by the body.” Foods like these contribute to other health effects, like in processed foods, which ultimately don’t help your skin become the healthiest it can be.
Heavily Processed Oils
Oils are used in many recipes and countless meals, so it’s important to look out for a few key types that affect the skin. “Watch for refined vegetable oils that have been stripped of their nutrients and contain high amounts of omega-6 polyunsaturated fatty acids,” says Morgan.
She notes that there are several kinds of refined vegetable oils that the body “cannot properly metabolize,” which can affect the skin’s moisture levels and overall health. These include corn oil, safflower oil, canola oil, peanut oil, soybean oil, and sunflower seed oil.
Alcohol
Drinking excessive or high amounts of alcohol is detrimental to your skin health and prevents it from being healthily moisturized. “Alcohol can contribute to wrinkling because it dehydrates the skin by removing water from tissues, particularly subcutaneous fat cells,” says Morgan.
“This can result in a loss of elasticity and tone.” In addition, she adds that alcohol also breaks down collagen fibers, which can result in wrinkles.
While you don’t have to completely give up any foods in this list, it’s important to consume everything in moderation and not excessively. Knowing what benefits your skin health and what doesn’t is one important step on the way to vibrant skin. To learn more about graceful aging, speak with your dermatologist about what products and diet can work for your skin individually.
