Skin issues can stem from many causes—genetics, stress, and yes, certain foods and drinks that spark inflammation and hormonal shifts, affecting your complexion. Recently, Eat This, Not That! highlighted some of these skin-triggering foods with insights from dermatology experts. Let’s dive into what they are!
Oat Milk
Oat milk has soared in popularity as a lactose-free, creamy, fiber-rich alternative. But pediatric dermatologist and cosmetic surgeon Karan Lal offers a caution: “Because oat milk is high in carbs, it can contribute to breakouts. I’ve seen this firsthand in my patients.” So, if you notice flare-ups or worsening skin after drinking oat milk, it might be time to explore other options.
Whey Protein
Whey protein is a go-to in many smoothies to boost muscle growth. But dermatologist Dr. Emily Wood warns it can also trigger skin troubles: “Concentrated whey protein is like drinking 6 to 12 liters of milk at once. It raises insulin-like growth factor (IGF-1), which boosts hormones like androgens and estrogen, and speeds up skin cell (keratinocyte) growth.” This combo can easily cause inflammation, clogged pores, and breakouts.
High Glycemic Index Foods
Foods with a high glycemic index—like sugary sodas, white bread, pastries, and white rice—can spike your blood sugar quickly, triggering skin inflammation. “This ramps up oil production, which can clog pores,” explains Dr. Wood. Dr. Lal adds, “Sugar also feeds the bacteria and fungi that cause breakouts. Try swapping in natural sweets like fruit instead.”
B6 and B12 Vitamin Supplements
Many take B vitamins for energy or healthier hair, but Dr. Wood points out that high doses can alter your skin’s natural bacteria balance. It especially affects Propionibacterium acnes, a key player in acne development. So, if you’re prone to breakouts, chat with your doctor before starting B vitamin supplements.
Excessive Iodine
Seaweed and kelp supplements are popular for skin health, but Dr. Wood warns that too much iodine—found in these supplements and some smoothies—can worsen breakouts. Iodine can increase skin inflammation and oil production, leading to more skin issues. Keep an eye on what you consume to avoid going overboard.
Skim Milk
Skim milk’s higher sugar content can also aggravate skin. To protect your complexion, almond milk or whole dairy products might be smarter choices.
Soy Protein
Soy protein is a staple in many vegetarian and vegan diets, but Dr. Lal notes that “in large amounts, it can cause breakouts for some.” The good news? You usually don’t have to cut it out entirely—just aim for moderation.
Remember, your skin reflects many factors, including what you eat and drink. To keep stubborn breakouts at bay, watch these foods and opt for skin-friendly treats instead. Beautiful, glowing skin starts from within, and mindful eating is one of the best ways to get there.
