How to eat for glowing skin

Replace white carbs with brown

“Most carbohydrates have a high glycemic load, which means they can cause a significant spike in blood sugar when eaten. When our blood sugar levels rise, our pancreas secretes a hormone called insulin, which instructs our cells to ‘absorb glucose from the blood and transport it into our cells to be converted into energy. This is a very important process, but if insulin is consistently high, inflammation, testosterone production and weight gain can increase, while suppressing the immune system, which can affect the health of your skin.On the other hand, whole grain carbs have a lower glycemic index and are a better option for glowing skin. quarter carbs on your plate and always pair them with vegetables, healthy fats and protein to reduce the impact on blood sugar. Natasha Evansgraduate nutritionist

Watch out for gluten

“Avoiding gluten makes sense for someone with celiac disease or a wheat allergy, but a diet high in simple sugars — commonly found in processed forms of gluten — can contribute to low sugar levels. insulin spikes and inflammation Excess sugar in the diet can worsen skin conditions such as acne and dermatitis Limit refined sources of sugar, such as sodas, sweets , refined chocolate, packaged foods, and white breads and pastas.If you have flare-ups, consider cutting out gluten (or dairy) for four weeks, then slowly reintroduce it. good sources of gluten and dairy are nutritious and good for the body – Jessica Sepel, nutritionist and founder of JS Health

Pair fruit with protein

“Real, whole foods will provide optimal levels of skin-essential nutrients for glowing skin. Fruits and vegetables, especially organic and seasonal varieties, are packed with powerful antioxidants that help protect skin from cell damage caused by free radicals. To increase the benefits of a fruit, eat it with a protein source like nut butter, yogurt, or nuts to slow the release of sugar from the fruit into the bloodstream. hormonal balance and, therefore, healthy skin. Jess Shandnaturopathic nutrition specialist

Aim for diversity

“Plant diversity is the key to beautiful skin. Research shows that the more plant varieties you have in your diet, the healthier your gut microbiome. The skin is a window to the gut and actually has its own microbiome that communicates with the gut microbiome, highlighting the need to take care of your gut bugs. Carotenoid-rich fruits and vegetables are especially popular – anything red or orange like carrots, pumpkin and red peppers are great for the skin. -Natasha

Eat fish three times a week

“Omega-3 fatty acids are essential for the function and appearance of the skin barrier. They help maintain skin balance, reduce inflammation and promote healing of the skin. Studies show that they can also reduce skin aging.However, they are essential fatty acids, which means the body cannot make them, so we have to get them from our diet.The best source is oily fish – think of salmon, mackerel, anchovies, sardines and herring. Try to eat these three times a week. If you are a vegan or vegetarian, a high quality algal oil supplement is excellent. As an anti- powerful inflammatory, it’s also worth increasing your omega intake if you suffer from acne and breakouts.- Natasha

Patricia J. Callender