Have you heard of the old saying “you are what you eat”? Well, you should know that while the adage holds true for your health, the foods you eat can also have a huge impact on your skin–and the least that you’d want to happen is for your skin to reflect the junks that you’ve eaten.
Experts say that poor eating habit is just as bad as cigarette smoking. Without getting enough of the right nutrients, your skin can suffer from inflammation and a damaged collagen and DNA, resulting in an older looking complexion. But just as you need to nourish your skin, you also have to be conscious of the foods that your skin actually hates.
And what are they?
Read on as Alyaka has sourced the web to present you with an infographic that features the foods that you need to keep off your plate to maintain a gorgeous and younger-looking skin.
12 Foods to Keep Off Your Plate for Skin Health
1. Agave Syrup
If you have been looking for a better sugar alternative, you must have already heard of agave. But beware! While this syrup is made from a range of agave plant species, most of the time, it packs more fructose than the high fructose corn syrup that you’d usually avoid. What does this mean? Aside from the health risks that it poses, it can also make crow’s feet and other signs of skin ageing even more noticeable!
You definitely should keep fructose off your plate and it’s a good thing that there are healthy sugar alternatives that you can start consuming.
Did you know?
According to researchers, the fructose part of sweeteners pose the greatest dangers. It causes insulin resistance and significantly increases triglycerides putting you at risk for various diseases, including cancer.
Think you’re already healthy for making cereal a regular part of your diet? While the packaging says so, you should know that the information you see may actually deceive you. Beware of the those that appear to be ‘healthy’ when in fact they are highly refined and has a lot of sugar content. What does this mean? These cereals can trigger blood sugar spikes which cause skin wrinkling!
As breakfast is an important meal of the day, you need not worry about having to skip breakfast as there are cereal alternatives that are packed with the nutrients you need without harming your skin.
- Chia pudding
3. Sugar-Rich Foods
Sugar attracts acne and having too much sugar in your diet is a sure formula for redness and inflammation. Studies also suggest that sugar consumption makes one more susceptible to Cancer as it simultaneously shuts off the body’s defences.
While it is best to completely get rid of sugar especially when dealing with chronic skin conditions, there are natural sweeteners that can satisfy your sweet tooth without having too much impact on your blood sugar levels:
- Green leaf stevia
- Raw honey
- Maple syrup
- Coconut nectar
Did you know?
Collagen and elastin, proteins that maintain soft and supple skin, are reduced due to the increased blood sugar in the body.
4. Fast Foods
Of course, this list won’t be complete without the popular over the counter foods that, although meets your fast-paced lifestyle, are not good for your health and can damage your skin because of the additives and preservatives they contain which can lead to blood sugar spikes and overproduction of oil.
While many people have no better choice but to satisfy their hunger with foods on the go because of a busy lifestyle, you actually have better and more nutritious choices that are easily available.
- Protein bars
5. Milk and Dairy Products
Have you experienced having cystic breakouts? These are the tell-tale signs of having too much dairy in your diet. And the excess in such takes the form of blemishes on the lower part of your face. Other reasons to avoid dairy is the fact that it can worsen inflammations and it is one of the most common causes of food sensitivity.
Satisfy your need for dairy by choosing alternatives that are free from hormone, antibiotic and lactose to ensure that they won’t come with a negative impact on your body.
- Coconut milk
- Almond milk
- Cashew milk
- Soy milk
- Organic milk
Did you know?
While skimmed milk may be regarded as good for the body, you can’t expect the same benefits for your skin. Once it finds its way into your bloodstream and affects insulin, inflammation follows along with increased production of oil.
If you have been very strict with your skincare regimen to achieve a clear and beautiful skin, but still deals with blemishes and other skin issues that seem to recur, you can try eliminating gluten from your diet as you may have a problem with digesting it or you might actually be allergic to it.
Gluten sensitivity results in immune responses that lead to systemic inflammation and eventually causes inflammations in the skin, as well as acne. Good thing, you can get the same nutrients from certain foods while reducing or even eliminating the risk of skin problems.
- Coconut flour
- Almond flour
- Brown rice
Caffeine, no matter how much you crave for this drink, is not your skin’s ally. While it can perk you up and give you the shot of energy you need, you should also know that caffeinated drinks can dehydrate you and eventually impact your skin’s elasticity–resulting to reduced collagen which tends to make the skin more prone to sagging and wrinkles.
While many would think that they can’t live without their pick me up drink, there are drinks that can serve as a suitable replacement to coffee and provide you with the energy boost you need without damaging your skin.
- Bone Broth
- Decaffeinated drinks
- Herbal teas
Did you know?
Bone broth has been referred to as the ‘new coffee’ as it is highly concentrated with nutrients. Moreover, it comes with glycine, collagen, and gelatin which are known as skin supportive substances.
While flour is a common ingredient in many foods. But while it seems healthy, it is also the ingredient that acts like a sugar that can trigger weight gain cause inflammation, and blood-sugar imbalances which lead to a range of skin problems.
Avoiding those problems should be as easy as knowing your options when replacing flour in your diet. With the right choices, you can even find substitutes that can offer greater nutrients than what wheat can provide.
- Sprouted Wheat
- Brown rice
9. Processed Foods
Have you ever experienced waking up with swollen and puffy skin instead of a fresh look? The reason behind this could be excessive salt intake from the foods you ate in the previous days. The high sodium content of processed foods like bacon and cold cuts that causes puffiness.
You already know that eating processed foods comes with health risks, but you’ll hate it even more once you understand how it can wreak havoc on your skin.
- Fruits & Vegetables
- Grass-fed Meat
Did you know?
According to research, sodium nitrates found in processed foods contributes to premature ageing as they break down collagen and elastin.
Do you love shrimp, crab, and lobster? These foods easily come on top of your favourites but you should know that they are high in iodine–the culprit behind clogged pores and acne.
You don’t have to feel deprived when the craving seafood. While you can find a suitable option in fish, there are other foods that can offer the same (or even greater!) nutrients.
- Organic chicken
- Grass-fed beef
- Chicken liver
- Free-range eggs
11. Trans Fats / Margarine
Even if you’ve probably read that you’ll need fats to maintain supple skin, you should make it a point to avoid trans fats–the one found in fast foods and margarine. These are manufactured fats that cause ageing signs as they clog the arteries and takes away skin elasticity.
As they say, not all fats are created equal. While trans fats are a no-no, there are substitutes that can even protect your skin from free radicals and fight off oxidation.
- Monounsaturated fats
- Olive oil
- Coconut oil
Did you know?
Trans fats can strip hydration off your skin. According to a 2001 study in the Journal of the American College of Nutrition, higher intake of margarine was associated with increased skin wrinkling.
You’ve heard it before — alcohol is not good for your health. But aside from the usual downsides that you know related to alcohol, you should also be aware that it can do great damage to your skin. It has a high sugar content that contributes to skin ageing and diminishes collagen. Its dehydrating effects can lead to moisture loss and dark undereye circles.
While hanging out with friends, means a night of booze, refraining from alcohol is a matter of choice and discipline. You may not be able to find a real alternative for alcohol, but there are drinks that are just as good.
- Coconut water
- Sugar-free drinks
- Clear spirits for occasional cocktails
You are what you eat and with that thought, your food choices should be able to reveal the best in you. Stick with the nutritious ones and refrain from eating those that may harm your health and contribute to ageing skin.
Now that you already know some of the foods that your skin hates, it’s time to know the healthy foods that can help you maintain a youthful and radiant skin. Check out this article to know the healthy foods that you should start including into your diet!
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