This article has been updated since its initial publish date to include more expert insight.
Although some of us may naturally have oily skin, a deficient diet lacking essential vitamins and nutrients while being rich in sugar may exacerbate this skin type and produce excessive unwanted oil. Consequently, we consulted skincare and health professionals to uncover five types of foods that you should restrict (and ultimately eliminate) from your diet if you aspire to achieve a less glossy complexion and minimize acne.
Read on for tips, suggestions and insight 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 and Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi.
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3 Types Of Foods To Avoid For Less Oil And Acne
1. 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 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."
2. Breakfast Pastries
Breakfast pastries or other foods 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 oily 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.
3. Salty Canned Foods
Similarly, salty junk foods like potato chips, onion rings or crackers 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. Potato Chips
"Potato chips are notoriously high in salt and also contain a sizable amount of sugar," she adds. 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.
5. Cereal
Cereal is an extremely convenient meal and can be easily customized to fit vegan or non-dairy milk preferences. However, the type of cereal you choose can have a significant impact on your morning energy levels.
Opting for a sugar-filled cereal can lead to mid-day crashes and negative reactions on your skin such as acne, swelling, dullness, and premature wrinkling. Therefore, it's important to choose wisely to avoid any unwanted effects and start your day off on the right foot.
What To Eat Instead For Glowing, Hydrated Skin
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."
Collagen, she explains, is the protein responsible for supple skin and its elasticity. Overall, as Kung and O'Connell stress, adding fresher foods rather than processed and canned ones will lead to a more supple and hydrated complexion rather than an oily and acne-prone one. (Your skin will thank you!)
