These common foods might be why your skincare routine isn’t working: here’s what to cut

Science points the finger at one food group in particular: simple sugars and high-glycemic index carbohydrates. White bread, brioche, cookies, refined cereals, sweet snacks-when consumed often-can promote acne and a dull complexion.

As nutritionist Valentina Chiozzi explains in Corriere Salute, "sugars rapidly increase insulin, a hormone that stimulates sebum production. More sebum, greater likelihood of inflammation and therefore pimples."

Basically, when you eat refined sugars, your body produces more insulin to bring your blood sugar back to normal. Insulin, however, also activates:

• increased sebum production
• an increase in inflammatory factors
• a reduction in collagen quality

Result: shiny, inflamed skin that is more prone to blemishes.

Another food group often associated with skin problems is dairy products, particularly cow's milk.

As Giulia Steri reports in La Repubblica, several studies show that milk can stimulate IGF-1, a hormone linked to inflammation and sebaceous gland proliferation. Not everyone reacts the same way, but those who are sensitive may notice a worsening of acne by consuming sugary yogurt, daily lattes, or cheese in large quantities.

Dermatologist Annalisa Brandi also points out that "it is not the aged cheese per se that causes pimples, but the mix of lactose, fat and sugar that can alter the microbiota and generate systemic inflammation."

Packaged cookies, snacks, snacks, carbonated soft drinks, industrial baked goods: ultra-processed foods have a powerful effect on the body, and by extension on the skin.

According to research conducted by the University of Toronto (2024), those who consume more than three servings a day of ultra-processed foods have a 28 percent higher chance of developing moderate or severe acne.

The reason is simple. These products contain:

• added sugars
• hydrogenated fats
• additives
• excess salt

A mix that promotes inflammation and oxidative stress, two factors that make skin more gray and scarred.

Most experts agree on one key principle: it is not necessary to eliminate foods that can affect the skin altogether, but to consume them in moderation and include them in a balanced diet.

Popularizer and food mentor Marco Bianchi stresses the importance of cutting down on quick sugars and preferring whole grains and legumes, which are key to a healthy microbiota and a more even complexion. Nutritionist Serena Missori also urges you to carefully observe your body's response: if you notice a correlation between cow's milk and the appearance of pimples, it may be helpful to limit its consumption and opt for unsweetened plant-based alternatives.

Both agree on one essential point: a balanced diet, rich in nutrients and low in excess, is one of the pillars for brighter, healthier skin.

To visibly improve skin, many experts suggest focusing on a diet rich in anti-inflammatory nutrients. Specifically:

1. Foods rich in omega-3s

Oily fish, flaxseeds, walnuts: these help limit inflammation.

2. Colorful fruits and vegetables

Abound in antioxidants that fight free radicals.

3. Lean protein

By supporting collagen synthesis, they promote a firmer complexion.

4. Fermented foods

Yogurt (preferably unsweetened), kefir, kimchi: they improve the microbiota, which is essential for healthy skin.

5. Water, lots of water

Hydration = radiance.

Eating a sweet treat now and then won't ruin your skin. But if you make heavy use of sugars, refined flours, excess and ultra-processed dairy products, you may be promoting pimples, inflammation and uncomfortable dull skin. Watch how your body reacts, experiment with more balanced alternatives, and remember: your skin is a mirror of what you eat.