1. Salty Potato Chips
Hydration is essential for plump, youthful-looking skin, but potato chips work against that goal. Their extremely high salt content pulls water out of skin cells, leading to dryness, flaking, and fine lines.
“Due to osmotic pressure, salt draws water out of cells, including skin cells, leading to dry skin,” explains Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi. She adds that chips are also high in sugar, which worsens the damage. Excess salt and glucose can cross-link with collagen and elastin—“proteins that give our skin its firmness and elasticity”—causing skin to become thinner, weaker, and less hydrated.
Better alternative: Air-popped popcorn, roasted chickpeas, or lightly salted nuts paired with water or herbal tea.
2. Breakfast Pastries
Pastries, packaged muffins, and cupcakes may be convenient, but experts warn they’re a major trigger for acne and dull skin. These ultra-processed foods spike blood sugar, which sends oil production into overdrive.
“Refined carbohydrates spike our sugar levels, sending oil production soaring,” says skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics, noting that saturated and trans fats also increase inflammation. She adds that high-glycemic foods raise insulin and growth factors that stimulate excess sebum, leading to shinier, more congested skin.
Better alternative: Whole-grain toast with avocado, eggs, or Greek yogurt with berries.
3. White Bread
Refined carbs like white bread are quickly digested, triggering a hormonal chain reaction that affects skin texture and tone.
“Eating refined carbohydrates can stimulate sebum production,” explains Dr. Nadir Qazi, DO, board-certified physician, cosmetic dermatology surgeon, and owner of Qazi Cosmetic Clinic. Too much sebum can make pores look larger and trap dead skin cells, leading to acne and blackheads. He adds that insulin spikes from refined carbs increase androgen release, contributing to oily skin and wrinkles.
Better alternative: Whole-grain or sprouted bread, quinoa, or oats.
4. Sugary Cereal
Many popular cereals are loaded with refined sugar, which doctors say directly damages skin structure.
“Excess refined sugar consumption causes intrinsic damage to collagen and elastin proteins in skin by the formation of Advanced Glycation End Products (AGEs),” says Dr. Sethi. This process reduces elasticity, making skin more prone to dehydration and wrinkles.
Better alternative: Plain oatmeal topped with fruit, nuts, or seeds. Fruits can also satisfy sweet cravings while hydrating skin due to their high water content.
5. Fried Foods
Regularly eating fried foods can lead to puffiness, redness, and accelerated aging. The combination of excess salt, damaged fats, and inflammation breaks down skin proteins.
“The damaged skin proteins result in increased and premature wrinkles, sagging, and discoloration,” Sethi warns. Dr. Enrizza P. Factor, MD, dermatologist and writer at My Eczema Team adds that salt causes water retention and swelling, followed by dehydration as cells shrink—leaving skin wrinkled and tired-looking.
Better alternative: Baked, grilled, or air-fried foods cooked with olive or avocado oil.
The Bottom Line
Youthful skin isn’t just about what you apply topically—it’s deeply connected to what you eat daily. By cutting back on salty, sugary, and ultra-processed foods and replacing them with whole, hydrating options, you can support collagen, reduce inflammation, and keep your skin looking firmer, smoother, and more radiant over time.