By Ginger Cochran, MS, RDN, CDCES
Maintaining healthy skin isn't just about using the right creams and serums. Your diet plays a significant role in your skin's health and appearance. The nutrients in your food can either nourish your skin or contribute to its aging and deterioration.
In this blog, we'll explore how to eat a diet for healthy skin, focusing on balanced blood sugar, lean proteins like Designer Proteins, and anti-inflammatory foods.
Understanding the Skin
Your skin is a complex organ with multiple functions. It is a barrier against environmental agents, regulates body temperature, and provides sensory information. The skin has three layers: the epidermis (the outer layer), the dermis (the middle layer), and the hypodermis (the innermost layer). Each layer has distinct functions, and the right nutrition is essential for maintaining their health and vitality.
Diet's Impact on Skin Health
Nutrition can positively or negatively affect skin health, depending on the food's nutrient content. Different nutritional deficiencies can lead to various skin problems, such as dry, scaly, or irritated skin. For example, a lack of protein, zinc, and B vitamins can cause cheilitis, characterized by dry, cracked lips, while a deficiency in essential fatty acids can lead to xerosis or scaly skin.
Recent studies show that a diet high in refined sugars, dairy products, and high-glycemic foods can trigger or worsen acne. In contrast, foods with low glycemic loads (don’t spike blood sugar a lot) and those rich in anti-inflammatory properties can improve skin health.
Including lean protein at every meal, such as Designer Whey, Protein Smoothie, Designer Egg or any Designer Wellness protein plus, eggs, chicken, seafood, tofu, beans, legumes, cottage cheese, Skyr, and plain Greek yogurt, can help decrease the glycemic load of your meals and snacks, resulting in improved skin health.
Including anti-inflammatory foods like berries, turmeric, dark leafy greens, and foods high in carotenoids like mangos, peaches, and carrots at every meal can help reduce inflammation, promoting healthier skin. Designer Wellness Protein Smoothies offer all of these superfoods in flavors like Blueberry Vanilla, Raspberry Passion Fruit, Peach Mango, Mixed Berry, Tropical, and Strawberry Banana.
Foods to Avoid for Clear Skin
Certain foods are known to contribute to skin problems like acne and accelerated aging. Here's what to watch out for:
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High-Glycemic Foods: These are high-carbohydrate foods that cause a spike in blood sugar, leading to increased insulin levels and sebum production. Refined sugars and grains fall into this category. Make sure you pick only high-fiber grains with at least 4g of fiber and limit added sugars. A great goal is <4g of added sugar in products.
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Dairy Products: Although dairy is a common dietary component, studies have found a correlation between milk consumption and acne, possibly due to hormones and bioactive molecules in milk. This does not include whey protein isolate which is an incredibly bioavailable protein derived from dairy.
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Advanced Glycation End Products (AGEs): These are compounds formed when food is cooked at high temperatures, such as grilling, frying, and roasting. AGEs can accelerate skin aging and cause cross-linking of collagen, leading to "sugar sag." Cooking this way in moderation is fine; better ways would be boiling, pressure cooking, sous vide, slow cooker, and cooking at lower temperatures for a shorter time. For grilling, frying, or roasting, add acidic ingredients like lemon juice, vinegar, or tomato juice to decrease AGEs.
Foods to Include for Healthy Skin
To keep your skin healthy and youthful, focus on incorporating foods that promote hydration, reduce inflammation, and support collagen production. Here are some foods to consider:
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Low-Glycemic Foods: These foods release glucose slowly, helping to maintain balanced blood sugar levels. They include whole grains, legumes, and most vegetables.
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Anti-Inflammatory Foods: Foods that reduce inflammation are essential for healthy skin. The Mediterranean diet, which includes olive oil, nuts, fatty fish, and vegetables, is a great example. To boost your anti-inflammatory foods in your Designer Protein shake, add berries, turmeric, or tart cherry juice. You can also choose any of our products that contain anti-inflammatory ingredients, like Designer Plant, Designer Whey Strawberry, and all Designer Smoothies.
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Vitamins and Minerals: Vitamin C stimulates collagen synthesis, while zinc has been shown to improve acne. Foods rich in these nutrients include citrus fruits, leafy greens, and seafood. You can also find vitamin C in Designer Plant, Aria Women’s Wellness Protein Powder, and Designer Whey Meal Replacement.
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Omega-3 Fatty Acids: These fatty acids in fish like salmon and tuna are linked to youthful-appearing skin and can reduce inflammation.
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Collagen-Rich Foods: Collagen peptides, often derived from fish, can help restore collagen and elastic fibers in the skin.
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Antioxidant-Rich Foods: Green tea, berries, and foods high in polyphenols and carotenoids can protect the skin from oxidative stress and UV damage. Add berries, matcha, or 100% cacao to any of your protein smoothies for
Managing Blood Sugar for Healthy Skin
Balanced blood sugar is crucial for maintaining healthy skin. High blood sugar levels can lead to glycation, where sugars attach to proteins like collagen, causing them to become stiff and less elastic. This can result in wrinkles and sagging skin.
To manage blood sugar:
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Avoid Refined Sugars: Cut back on sugary snacks and drinks. Picking items with less than 4g of added sugar is a great goal. Designer Wellness products do not contain added sugars to help you reach this goal.
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Choose Whole Foods: Eat whole grains, fruits, and vegetables for a slower release of glucose.
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Exercise Regularly: Regular physical activity helps maintain balanced blood sugar levels.
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Pair all snacks with lean protein, such as eggs, Greek yogurt, Designer Wellness proteins, or healthy fat, like nuts and seeds.
The Role of Supplements
In addition to a balanced diet, some supplements can support skin health:
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Coenzyme Q10 (CoQ10): This antioxidant can prevent UV-mediated oxidative stress and decrease collagenase production.
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Collagen Peptides: These supplements may help restore collagen in the skin.
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Curcumin: A component of turmeric, curcumin has strong antioxidant properties and may promote wound healing.
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Probiotics: Lactobacillus acidophilus supplementation may prevent photodamage and protect against UV-induced photoaging.
Final Thoughts
Your diet plays a crucial role in your skin's health and appearance. You can promote healthy, youthful-looking skin by focusing on low-glycemic foods, anti-inflammatory diets, and reducing sugar intake. Designer wellness products are created with balance and whole food in mind to help you achieve this goal further. Remember, consistency is key, so adopt these healthy eating habits for long-term skin health. Check out all our blogs and tips on living a better life.
Sources:
CPE Monthly: Nutrition and Skin Health
Sonal Muzumdar, Katalin Ferenczi, Nutrition and youthful skin, Clinics in Dermatology,
Volume 39, Issue 5, 2021, Pages 796-808, ISSN 0738-081X,
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Sonal Muzumdar, Katalin Ferenczi, Nutrition and youthful skin, Clinics in Dermatology,
Volume 39, Issue 5, 2021, Pages 796-808, ISSN 0738-081X,
