The Impact of Avoiding Processed Foods on Skin Health

Most people think about processed foods in terms of weight, heart health, or blood sugar. Your skin, though, is also part of the story. The same dietary patterns that drive inflammation and big swings in blood sugar can influence acne, dullness, and skin aging from the inside out.

Diet is not the only factor that matters for skin. Genetics, hormones, skincare, sleep, and stress all play important roles. But there is now a growing body of research that connects ultra processed, high sugar foods with skin inflammation, while whole food patterns appear to have the opposite effect.

Below is what current evidence supports, and where we still need to be careful not to overpromise.

What Do We Mean By “Processed” Foods?

Almost all foods are processed to some degree. Washing, chopping, freezing, or canning vegetables is technically processing, but that is not what causes problems for skin or overall health.

When we talk about processed foods in the context of inflammation and skin health, we usually mean ultra processed products that are:

• High in added sugars and refined starches
• High in unhealthy fats, especially certain saturated and trans fats
• Low in fiber and protective plant compounds
• Often flavored, colored, or preserved with additives

Examples include sugary drinks, candy, packaged pastries, many breakfast cereals, instant noodles, fast food, and many ready-to-eat snacks.

Animal and human data suggest that this style of eating, often called a Western diet, can promote chronic low grade inflammation and increase the risk of inflammatory skin conditions such as psoriasis and acne, in part by altering the gut microbiome and immune signaling.^1,2,3,4

Inflammation: The Common Thread Between Diet and Skin

Inflammation is one of the main bridges between diet and skin health. Short bursts of inflammation are part of a healthy immune response, such as when you fight an infection or heal a cut. Problems begin when inflammation is mildly elevated most of the time.

In mouse models, a Western diet rich in sugar and fat increases psoriasis-like skin inflammation and joint inflammation within weeks, even before large weight gain occurs. When the mice are switched back to a more balanced diet, skin inflammation improves and the gut microbiome partially normalizes.^1,2 These are animal data, so we cannot assume the exact same effect in humans, but they support the idea that diet can quickly influence skin inflammation.

On the human side, review articles and clinical experience suggest that diets high in added sugar and saturated fat can worsen inflammatory skin conditions, while patterns rich in fruits, vegetables, whole grains, and healthy fats are associated with better control of conditions such as psoriasis and atopic dermatitis.^3,4

Think of processed, high sugar foods as adding “fuel to the fire” of inflammation. Whole plant foods tend to do the opposite by providing fiber, antioxidants, and phytonutrients that help quiet inflammatory pathways throughout the body, including in the skin.

Blood Sugar, Insulin, and Acne

Processed foods that are rich in refined carbohydrates (white bread, sugary cereals, sweets, many snack foods) tend to have a high glycemic index and glycemic load. That means they cause blood sugar to rise quickly and sharply. In response, the body has to release more insulin to bring glucose back down.

Several lines of evidence now link high glycemic load diets to acne:

• A 2022 systematic review of diet and acne found that higher glycemic index and glycemic load were consistently associated with a greater risk of acne and more severe breakouts.⁵
• Randomized controlled trials where people were assigned to low glycemic load diets showed improvements in acne lesions and in markers of insulin sensitivity compared with those who continued their usual higher glycemic diets.^6,7

Why might this happen? High insulin and related hormones such as IGF-1 can:

• Increase sebum (oil) production
• Promote growth and activity of keratinocytes (skin cells inside pores)
• Influence androgen activity, which also drives oil production

Reviews on insulin resistance and diet in acne suggest that frequent, large insulin spikes may create a hormonal environment that encourages clogged pores and inflammatory lesions in susceptible people.^8,9

Not everyone with acne will respond to diet changes, and acne can occur even in people who eat very well. Still, for many individuals, reducing high sugar and refined carbohydrate intake is a low risk strategy that may improve both skin and metabolic health.

Processed Foods, Sugar, and Skin Aging

Skin aging is not only about crow’s feet and forehead lines. At a deeper level, aging skin shows changes in collagen, elastin, hydration, and the ability to repair oxidative damage.

One important mechanism that links diet to skin aging is glycation. When there is a lot of sugar circulating in the body, sugar molecules can attach to proteins such as collagen. These sugar-protein complexes are called advanced glycation end products, or AGEs. Over time, AGEs can cross-link collagen fibers, making them stiffer and harder to repair.^10,11,12

Key points from the research:

• High intake of dietary AGEs, which are found at higher levels in many processed and high-heat-cooked foods, increases oxidative stress and inflammation in humans and animal models.^10,12
• Reviews focused on skin show that AGEs accumulate in the skin with age and can contribute to loss of elasticity, wrinkles, and impaired wound healing.^11,12

Processed foods that are high in sugar and often cooked at high temperatures can be significant sources of dietary AGEs.¹⁰ This does not mean you need to eliminate any food that has been baked or grilled, but it does support the idea that a diet high in ultra processed, high sugar products may accelerate some aspects of skin aging over time.

Whole Foods Patterns and Healthier Skin

If processed foods tend to push blood sugar and inflammation in the wrong direction, what seems to help?

Two patterns appear again and again in the dermatology and nutrition literature:

1. Whole-food, plant-forward diets
   Reviews in clinical dermatology describe how diets built around vegetables, fruits, whole grains, legumes, nuts, and seeds provide antioxidants, fiber, and healthy fats that support skin barrier function, reduce oxidative stress, and may slow some markers of skin aging.^3,13
2. Lower glycemic load eating
   In acne specifically, shifting from refined carbohydrates to low glycemic carbohydrates such as intact whole grains, beans, and most vegetables reduces insulin spikes and has been associated with fewer breakouts and better response to standard acne treatments.^5,6,7

A useful way to think about it is this:

• Ultra processed foods are like “quick-burning fuel” that sends blood sugar and insulin on a roller coaster and may add to inflammatory and glycation stress on the skin.
• Whole foods are “slow-burning fuel” that keeps blood sugar more stable and delivers nutrients that help the skin repair and defend itself.

Dietary changes will not replace sunscreen, retinoids, or other evidence-based topical treatments. They can, however, support those tools and benefit the rest of your body at the same time.

Practical Steps To Support Skin By Reducing Processed Foods

If you want to experiment with diet for better skin, you do not need a perfect or extreme plan. The goal is to shift the overall pattern. Practical steps include:

• Cut back on obvious high sugar items
  Sugary drinks, candy, pastries, and many convenience desserts contribute heavily to glycemic load and dietary AGEs. Replacing them with fruit, sparkling water, or unsweetened yogurt can meaningfully reduce sugar intake.
• Choose carbohydrates that come “in their original package”
  Opt for oats, quinoa, brown rice, beans, lentils, and root vegetables instead of white bread, instant noodles, and many boxed snack foods. These choices tend to have a lower glycemic impact and more fiber.
• Emphasize colorful plants at most meals
  Vegetables and fruits provide antioxidants and anti-inflammatory compounds that can counter some of the oxidative stress linked with skin aging and inflammation.^3,13
• Include healthy fats and adequate protein
  Nuts, seeds, olive oil, avocado, and fatty fish (if you eat animal products) help support the skin barrier and keep you full, which can make it easier to avoid grazing on processed snacks.
• Think patterns, not perfection
  Research looks at long term dietary patterns, not single meals. Enjoying processed foods occasionally is unlikely to ruin your skin. The cumulative pattern over months and years is what matters.

The Bottom Line

Avoiding or reducing ultra processed, high sugar foods can benefit your skin through several plausible mechanisms. These foods tend to:

• Promote chronic low grade inflammation
• Trigger frequent insulin spikes that can worsen acne in some people
• Increase exposure to dietary AGEs that may contribute to collagen damage and skin aging

On the other hand, a diet that focuses on whole, minimally processed foods with a lower glycemic load supports more stable blood sugar, provides anti-inflammatory and antioxidant nutrients, and is associated with healthier, more resilient skin in emerging research.

Diet alone will not cure every skin problem, and not everyone will notice dramatic changes. Still, shifting away from heavily processed foods is a low risk, high benefit strategy for your overall health that may also help your skin look and feel better over time.

References

1. Shi Z, Wu X, Yu S, et al. Short-term Western diet intake promotes IL-23 mediated skin and joint inflammation accompanied by changes to the gut microbiota in mice. J Invest Dermatol. 2021;141(7):1780-1791. doi:10.1016/j.jid.2021.01.012. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8634664/
2. Shi Z, Fishelevich R, et al. Western diet rich in fat and sugar linked to skin inflammation. J Invest Dermatol and UC Davis reporting. 2020. Summary available at: https://www.eurekalert.org/news-releases/791202
3. Flores-Balderas X, Peña-Peña M, Rada KM, et al. Beneficial effects of plant-based diets on skin health and inflammatory skin diseases. Nutrients. 2023;15(13):2842. doi:10.3390/nu15132842. Available at: https://www.mdpi.com/2072-6643/15/13/2842
4. Ilaria P, et al. The role of the Western diet on atopic dermatitis. Nutrients. 2023;15(18):3896. doi:10.3390/nu15183896. Available at: https://www.mdpi.com/2072-6643/15/18/3896
5. Meixiong J, Ricco C, Vasavda C, Ho BK. Diet and acne: a systematic review. JAAD Int. 2022;7:95-112. doi:10.1016/j.jdin.2022.02.012. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8971946/
6. Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. A low glycemic load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr. 2007;86(1):107-115. doi:10.1093/ajcn/86.1.107. Available at: https://pubmed.ncbi.nlm.nih.gov/17616769/
7. Burris J, Shikany JM, Rietkerk W, Woolf K. A low glycemic index and glycemic load diet decreases insulin-like growth factor-1 among adults with moderate and severe acne: a short-duration randomized controlled trial. J Acad Nutr Diet. 2018;118(10):1874-1885. doi:10.1016/j.jand.2018.02.009. Available at: https://www.sciencedirect.com/science/article/abs/pii/S2212267218301643
8. Kumari R, Thappa DM. Role of insulin resistance and diet in acne. Indian J Dermatol Venereol Leprol. 2013;79(3):291-299. doi:10.4103/0378-6323.110760. Available at: https://ijdvl.com/role-of-insulin-resistance-and-diet-in-acne/
9. Melnik BC. Linking diet to acne metabolomics, inflammation, and the gut microbiome. Dermatoendocrinol. 2015;7(3):e984967. doi:10.4161/19381980.2014.984967. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4507494/
10. Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911-916. doi:10.1016/j.jada.2010.03.018. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3704564/
11. Danby FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010;28(4):409-411. doi:10.1016/j.clindermatol.2010.03.018. Available at: https://pubmed.ncbi.nlm.nih.gov/20620757/
12. Wang L, Zhang L, Wang Y, et al. The effects of advanced glycation end products on skin aging. Exp Dermatol. 2024;33(4):429-440. doi:10.1111/exd.15065. Available at: https://onlinelibrary.wiley.com/doi/full/10.1111/exd.15065
13. Solway J, McBride M, Haq F, Abdul W, Miller R. Diet and dermatology: the role of a whole-food, plant-based diet in preventing and reversing skin aging. J Clin Aesthet Dermatol. 2020;13(5):38-43. Available at: https://pubmed.ncbi.nlm.nih.gov/32802255/