As we age, maintaining healthy, glowing skin becomes about more than just skincare products—diet plays a major role, too. Dermatologists say that certain processed foods can accelerate visible signs of aging, especially for women over 40, when collagen levels naturally begin to decline and skin becomes more prone to dryness, wrinkles, and sagging.
Highly refined and ultra-processed foods can trigger inflammation, spike blood sugar, and damage collagen and elastin—the proteins responsible for keeping skin firm and smooth. Over time, these dietary habits may contribute to dullness, fine lines, breakouts, and a loss of elasticity.
Experts say cutting back on a few common processed foods—particularly those high in salt, sugar, and refined carbohydrates—can help support healthier skin from the inside out. Here are three foods dermatology experts recommend limiting if you want to help protect your skin and slow visible signs of aging.
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1. Salty Potato Chips
Hydrating and moisturizing your skin is needed for a healthy complexion, and to age gracefully. With extremely high salt levels, potato chips are not beneficial in aiding the hydration of the skin. Eating them every day or in excess can cause wrinkles, cracks, and peeling, she warns.
"Due to osmotic pressure, salt draws water out of cells, including skin cells, leading to dry skin," Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. Simran Sethi, explains. "Potato chips are notoriously high in salt and also contain a sizable amount of sugar," she adds.
When there is an excess of salt and glucose in the body, Sethi continues, it cross-links with collagen and elastin, "proteins that give our skin its firmness and elasticity." Elevated sugar and salt intake "hardens skin proteins, making your skin weaker, thinner and less hydrated," Sethi warns.
2. 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.
3. 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.
