There is definitely evidence that certain dietary choices and habits can have an effect—for better or worse—on our skin. Take a look at the article below to learn more about which foods you want to limit from your diet and what you should eat more of to help you achieve clear, glowing skin 🤩.
The foods that you should avoid:
Foods that spike blood glucose and insulin levels (i.e. sugar and foods that turn into sugar). When we consume what are known as "high glycemic" foods, our blood sugar level spikes. This spike triggers an increase in the growth hormones (IFG - insulin-like growth factor), leading to enlargement of the sebaceous glands, more sebum production, and ultimately, more acne breakouts. Therefore, foods with this effect should be monitored, limited, or removed altogether from the diet in people with acne-prone skin.
Foods with a high glycemic index (GI) *list not exhaustive!
Bread products: white bread, bagels, and muffins, cakes
Sweet breakfast cereals: corn flakes, rice crispies (even granola!)
Instant cereals: Sweetened oatmeal packs, grits
Sweet fruits: melons, pineapples, apricots (especially dried fruit!)
Some vegetables: potatoes, sweet potatoes
White grains: white rice, pasta
Processed snacks: pretzels, rice cakes, popcorn
Desert: candy, ice cream, milk chocolate, sweetened yogurt
Dairy: milk, cheese, certain yogurts
Dairy may be a major culprit:
Dairy products have been shown in multiple studies to increase levels of insulin-like growth factor 1 (IGF-1), which as explained above, can trigger or worsen acne breakouts. One of the most triggering forms of dairy is cow's milk, especially "low fat" milk which contains a large amount of progesterone-like hormones and has higher sugar content.
Other foods that can trigger acne:
Oil: Oil in the diet has not been shown to cause acne. Having said that, debris of greasy food around the mouth can cause more acne breakouts in this area by clogging the pores.
Whey Protein: Whey protein consumption has been associated with an increase in acne breakouts especially in teenage boys. A better alternative to regular whey protein is vegan, plant-based protein powder (or real protein!)
Food that can help with your acne?
Which kinds of food can help people with acne?
Anti-inflammatory foods with a low-glycemic load
Fish: mackerel, salmon, and sardines (high in beneficial omega-3 fatty acids)
Leafy greens: spinach and kale
Grass-fed animal products: beef, turkey, chicken, eggs
Certain nuts: walnuts and almonds)
Certain seeds: Flaxseeds, hemp seeds
Complex carbs: Wild rice, quinoa
Vitamins supplements that are good for your acne
While a good, balanced, low GI diet is the best place to start, certain supplements that can help as well, especially, Zinc, vitamin A and D.
Zinc is an essential mineral that contributes to skin hair and nails healthy, and help with immune system activity, protein, and DNA synthesis and wound healing. A few clinical studies have shown that oral zinc may help treat acne—especially adult acne and cystic acne. We can find significant amounts of zinc in seafood (oysters, crab, and lobster red meat), poultry, beans, nuts, and whole grains or as a food supplement.
Vitamin A can help with the immune system, vision and the normal development of the skin cells. Vitamin A can be naturally found in beef liver, certain types of fish (herring, salmon, tuna), green vegetables (spinach and broccoli), orange and yellow vegetables (sweet potato, carrots, squash) or as a dietary supplement.
Vitamin D. One study found that young adults with acne have lower levels of vitamin D than those without the skin condition. This deficiency may be a factor in the development of acne. Vitamin D can be naturally found in fatty fish (salmon, tuna, and mackerel), eggs, mushrooms or as a vitamin D supplements.
What should you drink when you have acne?
Drinking water (plenty!) is a must to stay healthy and energized. A and a small amount of coffee (without milk) is OK depending on how you tolerate caffeine. Teas, especially green tea are antioxidants and can be beneficial for both your general health and acne.
Take-Aways
The best acne for people with acne is ... actually pretty intuitive! It should be balanced between grass-fed protein, organic vegetables, and some, low-glycemic complex carbs. That said we should not forget that a good diet is just one factor in your way to clear skin. To clear acne completely it is critical to implement an effective, medical-grade acne treatment personalized to the individual's acne severity and skin type.
If you have any questions about your diet send us a message in the app or email us at support@mdacne.com!