We’ve all had that moment where we’re investing in the serum, the cleanser, the eye cream that promises to fix everything, and yet, somehow, our skin still isn’t cooperating. Which is when it might be worth looking a little less at what’s on your bathroom shelf and a little more at what’s sitting in your kitchen cupboard. Because while certain foods genuinely support clearer, stronger, better-looking skin, others, the everyday staples we barely think twice about, can quietly work against it. Not in a dramatic, overnight way, but in that slow, cumulative, why-does-my-skin-look-tired kind of way that’s harder to pinpoint and even harder to ignore once you notice it.
According to beauty expert Annabelle Taurua from Fresha, diet actually plays one of the biggest roles in your skin’s health. While certain foods can be highly effective in boosting and protecting your skin’s overall health, there are several cupboard staples that may be unknowingly hindering your skincare journey. Here’s what she has to say about six food items you most likely keep stocked in your pantry.
1. White bread
We all eat this basic staple, but should we? “White bread has a high glycaemic index, which can cause a dramatic spike in blood sugar,” warns Taurua. “As a result, this triggers the body to produce a burst of insulin in order to help cells absorb the excess sugar. However, this sudden spike can quickly cause skin inflammation and even worsen acne symptoms.” So if you’re prone to breakouts, eating white bread may increase the frequency and duration of acne outbreaks. This is why it’s often better to swap white bread for whole grain or brown bread if you’re looking to protect your skin’s overall health.
2. Sugary cereal
While some breakfast cereals may appear healthy, many are actually higher in sugar than we think. “Like white bread, sugary cereals cause a sudden insulin spike, which then leads to an excess production of sebum,” says Taurua. “Sebum is a natural oily, waxy substance produced by your body’s sebaceous glands to help protect the skin. However, excessive production of sebum can cause acne, oily skin, breakouts, and clogged pores.”
3. White rice
Who doesn’t love a side of rice with salmon, stir fry and grilled chicken? It can be, however, “another food that has a high glycaemic index, which can consequently trigger a sudden spike in insulin,” explains Taurua. “This hormone can then trigger an excess production of sebum, resulting in inflammation, oily skin, and potential acne breakouts.”
4. Whey protein
Whey protein is formed from the watery portion of milk that separates from the curds when making cheese and has become a common way to boost protein intake. “While whey protein has the potential to protect and repair muscles after exercise, it’s important to emphasise that a high intake of whey protein is linked to skin issues,” advises Taurua. “Whey protein increases levels of a hormone called IGF-1, which can increase your skin’s oil production. This can consequently worsen acne symptoms and increase the risk of breakouts due to clogged pores. Because whey protein is derived from milk, this can also pose risks for your skin.”
5. Coffee
Do people really start their day without a cup of the good stuff? It’s hard to imagine and, yet, it may be a good thing to avoid. “Caffeine intake can boost cortisol, the stress hormone, which can result in excess oil production and breakouts,” says Taurua. “Over time, stress can also disrupt the epidermal barrier, which is designed to protect the skin from harmful microbes. When the epidermal barrier is disrupted, this can result in skin conditions like eczema, psoriasis, and even acne flare-ups. As coffee also has diuretic properties, this can cause your body to urinate more than usual. Frequent urination then increases the risk of dehydration, making your skin more vulnerable to dryness and irritation. Dehydration can also cause fine lines and wrinkles to visibly worsen, which is why ensuring that you’re getting enough water throughout the day is one of the best ways to protect your skin.”
6. Processed meats
Processed meats, like bacon, salami, pepperoni, chorizo, hot dogs and certain deli meats, have been linked to skin issues. “These foods are incredibly high in sodium and fat, which is why excessive consumption of processed meats can trigger inflammatory reactions, such as puffiness, dryness, and may even worsen dark bags under the eyes,” explains Taurua. “If you’re prone to skin conditions like acne and rosacea, then a high sodium intake can exacerbate and prolong symptoms, which is why it’s so important to reduce your consumption of processed meats if you suffer from these skin conditions.”
