Best Bread for Healthy Skin

When it comes to healthy skin, the best bread choices are those made with whole grains and minimal added sugars. These types of bread help support overall skin health by keeping blood sugar levels stable, reducing inflammation, and providing key skin-supporting nutrients. 

It is important to remember that this article is not medical advice; consult with your doctor or a registered dietician before making changes to your diet.

What is the best diet for your skin? What to eat for healthy skin?

A diet rich in nutrient-dense whole foods, such as fruits, vegetables, whole-grains, lean protein, and healthy fats, is necessary to keep your skin healthy. 

Omega-3 fatty acids are known to improve cholesterol, reduce inflammation, and help preserve collagen in your skin to keep it firmer. To beef up omega-3s in your diet, add in salmon, tuna, or sardines. If you don’t eat fish, opt for flaxseeds, chia seeds, walnuts, or edamame.

Antioxidants such as lycopene, found in tomatoes, and polyphenols, found in tea, coffee, grapes, and dark chocolate, help keep your skin smooth. 

Vitamins to focus on include vitamin C and vitamin E, which can help fight wrinkles and prevent cell damage, respectively. Eat citrus, bell peppers, broccoli, or strawberries to up your vitamin C intake, and increase your intake of almonds and sunflower seeds to add vitamin E to your diet. 

Is bread good for skin? What bread is good for your skin?

Not all bread is created equal, and not all bread is good for your skin. White bread made with refined carbohydrates or high in added sugar spike blood sugar and promote inflammation, which can trigger acne and speed up aging. 

For a more skin-friendly bread, opt for sprouted or whole grain breads. These are minimally processed and have few additives. Whole grain breads are high in fiber, zinc, and vitamins C and E which are essential for skin repair and regeneration. These breads are digested slower, which means they will not spike blood sugar. Sprouted breads have more bioavailable nutrients, such as antioxidants and often have a lower glycemic index than processed breads, meaning they will not cause blood sugar spikes either.

Can too much bread cause skin problems?

Too much highly processed and refined bread can contribute to skin problems. Refined bread, such as white bread, spikes blood sugar quickly. This quick spike in blood sugar causes a surge in insulin, which increases oil production, raises levels of hormones linked to acne, and promotes inflammation in the skin. This process contributes to acne breakouts and can also cause premature aging. Consider whole grain breads instead to avoid the skin problems linked to refined bread.

What is the best bread for acne-prone skin? What bread is bad for acne?

If you are prone to acne breakouts, the type of bread you are consuming can make a difference. A key factor to pay attention to is the glycemic load of the bread you are consuming, or how quickly the bread will raise your blood sugar. High spikes in blood sugar increase insulin production which raises the production of oil, clogging your pores and causing acne flare-ups. 

Breads bad for acne-prone skin are white bread, bread with added sugar or high-fructose corn syrup, and breads made with refined flours. Be sure to always read the ingredient list and look for 100% whole-grain, rather than added sugars or enriched wheat flours. Stick to bread with a glycemic index below 55, and keep your portions moderate. 

Is gluten-free bread better for your skin? 

For those with celiac disease, non-celiac gluten sensitivity, or a wheat allergy, bread can cause issues like eczema or hives. This is not common in people without these conditions.

If you do not have these conditions, gluten-free bread may be worse for those with acne-prone skin. Many gluten-free breads are highly processed, and made from refined starches giving them a high glycemic index. This is harmful for those who are prone to acne breakouts. Additionally, gluten-free breads often lack fiber, zinc, C and E vitamins, and other nutrients found in whole-grain breads that are beneficial for your skin. 

Is whole wheat bread better for skin?

Sprouted or whole grain breads are better for your skin as they are minimally processed and have few additives. Whole grain breads are high in fiber, zinc, and vitamins C and E, which are essential for skin repair and regeneration. These breads are also digested more slowly, meaning they will not spike blood sugar. Sprouted breads have more bioavailable nutrients, such as antioxidants and often have a lower glycemic index than processed breads, meaning they will not cause blood sugar spikes. Preventing blood sugar spikes is vital in controlling acne breakouts. 

Is sourdough bread good for your skin?

Sourdough bread can be good for your skin if it is made with whole grain flour. Just as with other whole grain breads, whole grain sourdough is high in fiber, zinc, and vitamin C and E, which are essential for skin repair and regeneration. The fermentation process of sourdough also makes these nutrients more bioavailable (or easier for the body to use). Additionally, sourdough is digested slower meaning it will not spike blood sugar.

What is the best bread for healthy skin?

The best bread for healthy skin is that which does not spike blood sugar and is high in antioxidants, vitamins C and E, and fiber. It is important to keep blood sugar spikes under control. Keeping blood sugar under control reduces acne breakouts through reduced oil production which leads to clogged pores. Whole grain breads and sprouted breads are the best options to consider when thinking about healthy skin.

Where can I buy the best fresh bread online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow fermented 3-seed bread, and sourdough rye. Learn more about Wildgrain and our artisanal baking and cooking methods. 

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.