We’re told endlessly that skincare starts with sunscreen, serums, and the right cleanser. But according to dermatologist and YouTuber Dr. Dray, what you put on your plate may be just as important as what you put on your skin. “The skin is a window to what is going on internally,” she explains. “Without a doubt, the way that you eat has an impact on how your skin looks and behaves.”
Emerging research shows that certain eating patterns can trigger inflammation, throw off hormones, and even speed up visible signs of skin aging. On the flip side, a nutrient-rich, balanced diet can help calm breakouts, dial down oil production, and keep your complexion glowing for years to come.
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Why High-Sugar Foods Sabotage Your Glow
Dr. Dray points out that diets consistently high in refined, sugary carbs — think white bread, pastries, juice, and soda — drive up a hormone called insulin-like growth factor 1 (IGF-1). The problem? “This hormone directly signals your oil glands to produce more oil,” she says. That means shinier skin, more clogged pores, and a higher risk of breakouts.
It doesn’t stop there. Chronically high IGF-1 also speeds up how skin cells stick together inside pores, creating blackheads and whiteheads. And, over time, sugar molecules attach to proteins in your skin through a process called glycation, which can lead to dullness and a yellowish hue — one of the lesser-known signs of skin aging.
The Dairy Debate
When it comes to dairy, the evidence isn’t as clear-cut. Some studies suggest a link between milk consumption (especially skim milk) and acne, though it’s not proven. “I suspect milk may be guilty by association,” Dr. Dray says. For example, skim milk often gets paired with sugary cereals, compounding the problem.
Still, she notes that acne is much less common in communities where dairy and refined carbs aren’t a dietary staple. Whether that’s due to genetics, diet, or both, it’s worth paying attention to how your skin responds.
Gut Health = Skin Health
One of the most exciting areas of research? The gut–skin connection. A Western-style diet heavy in sugar, dairy, and saturated fats tends to reduce gut microbiome diversity, fueling inflammation that can show up as acne, redness, or uneven tone. On the flip side, whole plant foods rich in fiber — fruits, veggies, legumes, whole grains — help nourish healthy gut bacteria and may ease inflammatory skin conditions.
The Skin-Friendly Plate
So what should you be eating for youthful, resilient skin? Dr. Dray’s advice is refreshingly balanced:
- Prioritize whole, plant-based foods — fruits, vegetables, legumes, and whole grains deliver fiber and antioxidants to fight inflammation.
- Add omega-3s from foods like salmon, walnuts, and chia seeds to calm redness and support a smoother complexion.
- Be mindful with sugar and refined carbs — enjoy them occasionally, but not as your main fuel source.
- Don’t rush to eliminate dairy unless you notice it consistently triggers your breakouts.
Supplements, she adds, aren’t a shortcut. “Polyphenols and antioxidants are best pursued through food, not pills,” she warns, since high-dose supplements can sometimes backfire.
Bottom Line
Your skin doesn’t just reflect the serums in your bathroom cabinet — it reflects your overall lifestyle. The consistent message from Dr. Dray’s research breakdown? What you eat every day matters more than any single “bad food” or miracle product. By leaning into whole, fiber-rich foods and dialing back on refined sugars, you’re not just supporting long-term health — you’re helping your complexion stay clearer, calmer, and more luminous for years to come.
