When it comes to glowing skin and balanced hormones, what you eat matters just as much as the serums on your vanity. Hormones regulate everything from collagen production and oil levels to inflammation and pigmentation. And according to experts, certain everyday foods may quietly disrupt that balance—leading to breakouts, puffiness, sagging, and even accelerated aging.
Here are three common culprits worth reconsidering.
Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi
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1. Artificial Sweeteners
That “zero calories” label might seem harmless—but it doesn’t necessarily mean hormone-friendly.
“Just because something says ‘zero calories’ and ‘zero carbs’ doesn’t mean it’s safe,” explains Dr. Amie Hornaman, a Functional Medicine Practitioner. “Artificial sweeteners like sucralose, aspartame, and acesulfame potassium can still spike your insulin and blood glucose.”
Blood sugar dysregulation doesn’t just affect your waistline. Chronically elevated insulin levels can disrupt other hormone pathways, including thyroid function. “When your blood sugar is dysregulated, not only do you gain weight, but it also interferes with the conversion of inactive thyroid hormone (T4) into active thyroid hormone (T3),” she says.
The result? Sluggish metabolism, fatigue, dull skin, and increased inflammation. Dr. Hornaman adds that the inflammatory response triggered by some artificial sweeteners can create “a recipe for complete endocrine chaos”—a state that may show up on your face as breakouts, redness, or premature fine lines.
Beauty takeaway: Stable blood sugar supports collagen production and keeps inflammation in check—two key factors in maintaining youthful skin.
2. Plant-Based Meats
Plant-based meat alternatives are often marketed as a healthier swap—but experts say the ingredient list matters.
“Many plant-based meats contain soy protein isolates, which can mimic estrogen in the body and potentially lead to imbalances, especially in women sensitive to estrogen fluctuations,” says Taylor Stolt, RD.
Soy contains phytoestrogens, plant compounds that can act similarly to estrogen in the body. For some people, particularly those already dealing with hormonal acne, PMS, or perimenopause symptoms, excess estrogenic activity may worsen breakouts, melasma, and fluid retention.
Stolt also points out that many of these products are highly processed. “These products often include additives, preservatives, and artificial flavors, which may disrupt the endocrine system and contribute to hormone imbalances.”
Beauty takeaway: Whole-food protein sources—like legumes, eggs, wild-caught fish, or minimally processed tofu—may be gentler on hormone balance than heavily processed meat substitutes.
3. Fried Foods
Few things impact skin aging as quickly as chronic inflammation—and fried foods are a major trigger.
Regularly eating fried foods can lead to puffiness, redness, and accelerated aging.
The combination of excess salt, oxidized oils, and damaged fats promotes inflammation and breaks down essential skin proteins. “The damaged skin proteins result in increased and premature wrinkles, sagging, and discoloration,” warns Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi.
Dr. Enrizza P. Factor, MD, dermatologist and writer at My Eczema Team, adds that high salt content also plays a role. Salt causes water retention and swelling, followed by dehydration as cells shrink—leaving skin wrinkled and tired-looking.
Over time, this cycle of inflammation and dehydration can compromise collagen and elastin, the structural fibers that keep skin firm and smooth.
Beauty takeaway: Limiting fried foods can help reduce inflammation, minimize puffiness, and protect the proteins that keep your skin lifted and resilient.
The Bottom Line
Hormonal balance and youthful skin are deeply connected. Blood sugar spikes, estrogen disruptions, and chronic inflammation can all accelerate visible aging—from acne and redness to sagging and wrinkles.
You don’t have to eliminate these foods entirely—but being mindful of how often they show up in your diet can make a noticeable difference. When hormones are balanced, your skin tends to follow suit—clearer, calmer, and more radiant from the inside out.
