Did you know that the issue of acne plagues approximately 10% of the world’s population? While not everyone experiences extreme acne, there are other skin concerns that keep minds racing. This is a huge reason the skin care industry has grown by leaps and bounds. But this only leads to excessive availability of products that causes even more confusion. It is essential to acknowledge the fact that the food we eat has a direct reflection on our skin.

Dairy
Some research studies have shown a link between dairy intake and dairy products with acne in teens. Sadly, some brands of cow’s milk even have small levels of growth hormones in them. This is in addition to the insulin spikes caused by milk. The elevated insulin levels in the body also give rise to the amount of cortisol circulating through the blood. This cortisol then binds with sebaceous glands leading to increased sebum production. It proves that milk might not directly lead to acne, but it can give rise to genetic aspects in people with existing predispositions.

Candy
Candy and other sugar-laden foods are the enemies of healthy skin. The American Academy of Dermatology states that reducing the intake of sugar and sugary foods, in general, can contribute to better elastin and collagen production in the skin. Research suggests that high sugar intake in the body can damage skin molecules and result in aging signs like sagging and wrinkles.

Fast foods
Fast foods are notoriously famous for negatively impacting skin health. The number of oils in these foods can easily lead to increased levels of inflammation in the body and give rise to issues like increased blood cholesterol levels and increased blood pressure. The high inflammatory levels can also impact the skin and cause greater damage by free radicals. To avoid skin that looks aged and dull, it is important to avoid foods like fries, chips, deep-fried burgers, and snacks for better skin.

Refined carbs
Crackers, bread, pastries, and other bakery products are loaded with refined carbohydrates. Our bodies work hard and convert these refined flours into glucose. This glucose in the bloodstream causes increased insulin levels in the body which then causes excessive sebum production by stimulating the sebaceous glands. This makes refined carbohydrate-containing foods, including bakery products, one of the common foods that need to be avoided for better skin.

Processed meats
Most processed meat products carry high amounts of nitrates and nitrites in them. Both these contents in food can lead to skin inflammation and wrinkles. These preservatives also cause multiple other health concerns when eaten in abundance. Additionally, processed meat is also high in sodium which can cause the skin to dry out and slow down collagen production and impact its quality.

High GI foods
Foods that are high in Glycemic index are responsible for acne breakouts as well as premature aging of the skin. Like many other foods on this list, foods with high GI are also known to cause an increase in blood insulin levels, thereby triggering the excessive secretion of sebum. Glycation of attaching sugar molecules to collagen molecules in the skin is a concern since it leads to the hardening of collagen. Once the collagen tissue has hardened, it starts to break instead of adjusting to the contours of the face giving rise to wrinkles and fine lines. It is advisable to skip processed food for whole foods and grains instead.

Whey protein
Whey protein forms an important part of the routine for a substantial amount of the general population these days. It is conveniently used in shakes, smoothie bowls, and to make a bowl of oatmeal. However, whey protein is obtained from milk and can cause breakouts in people who do not react well to dairy and dairy products. Intake of whey protein can cause an increase in the production of insulin-like growth factor 1. This may lead to hyperactivity of sebaceous glands and, in turn, cause breakouts and faster skin aging.

Artificial sweeteners
Artificial sweeteners may not carry the calorific disadvantage of refined sugar in our daily food. However, it does give rise to the same blood sugar and insulin reaction in the body. Artificial sweeteners lead to similar hormonal changes and, therefore, cause the skin to break and age. It causes a loss of elasticity in elastin and collagen fibers brought on by advanced glycation end products or AGEs.