How Bad Are Fried Foods for Your Skin?
It's no secret that fried foods can be detrimental to overall health. But did you know that they can also keep your skin from looking its best?
"Our skin is an organ, so it responds to what is happening throughout the body," says Paula Malhotra, MD , a dermatologist with SKN Institute in Elmhurst, Illinois. Fried foods, which are often loaded with unhealthy fats and potentially harmful by-products, can wreak havoc inside and outside the body.
That's not to say you need to swear off french fries forever. "It's not one meal or one food that is going to 'ruin' your skin - skin health is much more about the overall pattern over time," Dr. Malhotra says.
4 Ways Fried Foods Impact Skin Health
Fried foods can negatively affect the skin in a few specific ways.
1. They May Contribute to Inflammation and Acne
Deep-frying exposes fats to high temperatures, causing them to break down and form potentially harmful compounds we then ingest. These by-products may contribute to oxidative stress in the body, which occurs when unstable molecules called free radicals damage cells and promote inflammation. Oxidative stress and inflammation can lead to inflammatory skin conditions such as acne .
One study involving nearly 2,500 adolescents and adults found that those who ate oily and fried foods more than three times a week had greater acne severity than those who ate a healthier, vegetable-heavy diet. This study was observational, however, so it didn't directly prove fried foods cause acne; it only showed there was a link.
2. They May Accelerate Skin Aging
High-temperature cooking, including frying, causes the Maillard reaction, a chemical process that leads to browning and the formation of advanced glycation end products (AGEs). AGEs are harmful compounds that form when sugars react with proteins or fats, and it can trigger oxidative stress and inflammation.
AGEs also impact the skin by binding to collagen and elastin (structural proteins in the skin that provide firmness and elasticity), making these proteins stiffer and less flexible. AGEs can build up over time and contribute to premature skin aging , including wrinkles, sagging, dullness, and hyperpigmentation .
3. They Can Worsen Symptoms of Eczema or Rosacea
Some foods contribute to inflammation, including processed foods, fried foods, and foods rich in refined carbohydrates, sugar, or trans fats. These are staples of what experts call an "inflammatory diet." "Inflammatory diets may contribute to an overall inflammatory environment in the body that can spill onto the skin," Malhotra says.
These types of diets potentially worsen symptoms of chronic inflammatory skin conditions like atopic dermatitis ( eczema ) and rosacea .
In a study of young adults, higher intake of trans and saturated fatty acids was associated with greater susceptibility to eczema . Trans fatty acids are commonly found in fried foods (though they aren't unique to them). Saturated fatty acids are also found in some fried foods.
Some research has also linked diets high in fatty foods, including fried foods, with rosacea flare-ups . In susceptible people, certain foods may trigger symptoms such as flushing, burning, or stinging.
"However, individual skin conditions and triggers are much more complicated than any one food," Malhotra says. Fried foods are a trigger for some people, while others don't see any effect.
4. Promote Glycemic Spikes and Sebum Production
Some fried foods, like doughnuts and french fries, qualify as high-glycemic carbohydrates . These are foods that cause a quick spike in blood sugar and insulin , making it difficult to manage blood sugar and body weight.
High-glycemic diets can raise insulin levels, stimulating a hormone called IGF-1 that's linked with cell growth. This pathway can increase sebaceous (oil-producing) gland activity and sebum production, which can contribute to acne.
Low-glycemic foods - such as fruits, vegetables, and minimally processed grains - on the other hand, have less impact on blood sugar . And low-glycemic diets are linked with improved insulin sensitivity and lower acne severity.
Fact vs. Myth: Does Greasy Food Cause Oily Skin?
"Eating greasy food doesn't mean that the grease you ate travels directly to your face and makes your skin oily," Malhotra says. But some fried foods - particularly refined, high-glycemic carbohydrates - can spike insulin levels and IGF-1 production, which may increase oil production in the skin and contribute to acne.
That doesn't mean the occasional burger and fries will lead to an immediate breakout. "Your skin is not keeping a scorecard of every french fry you eat," Malhotra says. "It's the overall pattern of what you're eating and how consistently you're taking care of your skin that matters."
4 Tips to Enjoy Fried Foods Without Wrecking Your Skin
You don't need to give up fried foods in the name of healthy skin. Here's how to enjoy them while prioritizing skin health.
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Air-fry instead. Air fryers are typically healthier than traditional deep fryers because they use less oil, which means fewer calories and harmful chemical reactions. Foods that work well in air fryers are roasted potatoes and sweet potato fries.
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Pair fried foods with nutrient-rich ones.Add vegetables, legumes , or another high-fiber food to your fried food to make the meal more nutrient-dense and filling. This doesn't "cancel out" the fried food, but it can improve the overall nutritional quality of the meal, says Lavanya Kethamukkala, RDN , a registered dietitian in Raleigh, North Carolina.
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Limit how often you eat fried foods.Ordering fries instead of a side salad when you're out to dinner once a month is unlikely to ruin your skin, Kethamukkala says. Rather, it's consistently eating a low-nutrient diet that's high in fried foods that causes damage to your skin. Try sharing an order of french fries, doughnuts, or chicken wings with the whole family to keep portions more moderate, Kethamukkala says.
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Support your skin topically.There's no product that can cancel out the negative effects of fried food. "What I do recommend is a consistent skin-care routine that supports the skin's natural defenses," Malhotra says. She recommends serums with vitamin C , vitamin E, and ferulic acid for their antioxidant properties, and sunscreen to protect against oxidative stress and premature skin aging.
The Takeaway
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Diets high in fried foods can harm skin by promoting oxidative stress, inflammation, and the formation of AGEs (compounds that break down collagen and elastin, contributing to acne and premature aging).
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High-glycemic fried foods spike insulin and stimulate oil production, worsening acne. Fried foods may also aggravate chronic skin conditions like eczema and rosacea.
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You don't have to avoid fried foods completely. Air-frying, pairing them with fiber-rich foods, and keeping portions moderate can limit the impact on your skin.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Hussen NHA et al. Role of Antioxidants in Skin Aging and the Molecular Mechanism of ROS: A Comprehensive Review. Aspects of Molecular Medicine . June 2025.
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Roengritthidet K et al. Association Between Diet and Acne Severity: A Cross-Sectional Study in Thai Adolescents and Adults. Acta Dermato-Venereologica . December 7, 2021.
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Wang L et al. The Effects of Advanced Glycation End-Products on Skin and Potential Anti-Glycation Strategies. Experimental Dermatology . April 2, 2024.
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Anti-Inflammatory Diet. Johns Hopkins Medicine .
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Lim JJ et al. Association of Frequent Intake of Trans Fatty Acids and Saturated Fatty Acids in Diets with Increased Susceptibility of Atopic Dermatitis Exacerbation in Young Chinese Adults: A Cross‐Sectional Study in Singapore/Malaysia. Skin Health and Disease . June 26, 2024.
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Saturated Fats. American Heart Association .
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Searle T et al. Rosacea and Diet: What is New in 2021? Journal of Clinical and Aesthetic Dermatology . December 2021.
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A Good Guide to Good Carbs: The Glycemic Index. Harvard Health Publishing . December 16, 2025.
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Telkkälä A et al. Etiology of Adult Female Acne - Systematic Review. Health Science Reports . April 30, 2025.
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Okoro OE et al. Insulin and the Sebaceous Gland Function. Frontiers In Physiology . August 31, 2023.
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Telkkälä A et al. Etiology of Adult Female Acne - Systematic Review. Health Science Reports . April 30, 2025.
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