Scientists and researchers are still trying to figure out definitive answers for how certain foods or food groups may be affecting our skin. The relationship between acne and diet is a long-aged controversy. 

Acne is caused by complex underlying processes in our body, not just our skin. These processes may lead to an overproduction of oils (sebum) in our pores or cause inflammation from the bacteria and dead skin cells already present on the surface. It stands to reason that the food we consume, which our bodies break down for nourishment, could influence these same biological processes and cause acne.

Read on to learn what foods should be avoided if you already have acne-prone skin and which may help keep the pimples at bay.  

 

Acne and food

Before we discuss specific food items, it’s worth discussing an important concept in nutrition called the glycemic index (GI). The GI is a nutritional value system that assigns a score to foods based on how slowly or quickly that food item may increase our blood sugar levels (glucose). All foods get compared to pure glucose, which has a GI score of 100. Foods that have higher GI increase our blood sugar very rapidly while lower GI foods tend to increase our blood sugar levels slowly and steadily. 

You may be asking: why is any of this relevant to acne breakouts? Well, when our blood sugar spikes suddenly, like after eating a piece of cake, our body will want to correct this imbalance. To bring the sugar levels in our blood back down, our bodies start to produce a substance, a hormone, called insulin. Insulin takes the sugar out of our blood and moves it into our cells where it can be used for energy. This process helps to bring our body back to its overall normal levels; our bodies prefer this state to anything else. That stated, along with balancing out our blood sugar levels, insulin has been known to influence our body’s oil production. Where there is oil, there is the perfect environment for acne to come knocking. 

Now that you have a better understanding of how our bodies process food, let's talk about the specific food items that may or may not be affecting our body’s internal processes and by extension, our skin. 

Foods that are thought to promote healthy skin:

• Seafood (salmon, oysters, seaweed, etc.)
• High Fiber (oatmeal, beans, apples, etc.)
• Vegetables (spinach, dark leafy green, tomatoes, carrots, etc.)
• Nuts (walnuts, almonds, brazil nuts, etc.)

Foods with properties that can hinder the environments that othewrise help acne thrive are ideal for our diet. The omega-3 fatty acids in salmon can reduce inflammation that contributes to pimples sprouting up on our faces. High fiber foods and vegetables tend to hang out at the lower end of the GI and produce a slow steady release of blood sugar. Without rapid blood sugar upticks there is no need for more insulin to help with regulation. Oysters in particular are a great source of zinc. Studies have shown that consuming zinc can help with acne because it is a dietary mineral that helps with regulating our metabolism and hormone levels - two things known to make skin more prone to acne. 

Foods that are thought to contribute to acne:

• Sugar/Carbs (white rice, white bread, cake, etc.) 
• Low-fat/Skinny milk
• Regular Pasta 
• Whey protein

There are many mechanisms by which food can exacerbate acne. Among those with the strongest evidence is breakout-inducing effects of IGF-1. Insulin growth factor-1 is a hormone that promotes growth and development in childhood and adolescence. Studies have shown that IGF-1 upregulates androgenic hormones and increases sebum production, two important factors contributing to acne formation. Indeed, acne-prone people have higher levels of IGF-1 in their blood than those whose faces are clear.

IGF-1 levels in the blood rise quickly and stay up when you eat high glycemic index food and insulin-stimulating food such as refined sugars, grains and dairy products.  

Skinny milk, skim milk, low-fat milk, fat-free milk: call it what you like, it seems to be a staple in the pantries of the health-conscious. Skinny milk seems to trigger more natural production of IGF-1 in those that consume it and it itself contains higher levels of IGF-1 compared to full-fat milk .  This may be because the removal of fat makes certain IGF and insulin-triggering elements more easily absorbed by the body, therefore amplifying their effects. It could also be because whey protein is often added to skim milk to make it more creamy. 

Whey protein is a potent stimulator of IGF-1 and insulin production. The powder concentrates used by fitness buffs looking to build muscle can therefore raise the levels of these hormones. 

Shifting to whole milk and getting your protein from other sources may help decrease the severity of acne, but we can’t say that for absolute certainty yet.

Is food the answer? 

It’s important to note that the acne influences we have discussed today are not hard and fast rules; people’s skin may have different reactions from what is mentioned above. Additionally, acne cannot be treated by making dietary changes alone because food alone does not cause acne. While you should strive to have a balanced diet, seeking professional guidance is best to treat acne. 

This content is for general information only and is not a substitute for medical advice.

References: 

https://www.aad.org/public/diseases/acne/causes/diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/ 

https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892884/

Guanziroli, Elena & Maffeis, Laura & Barbareschi, Mattia. (2013). Acne and IGF-I: A fascinating hypothesis. Acne: Etiology, Treatment Options and Social Effects. 69-88. 

Melnik B. C. (2011). Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutrition workshop series. Paediatric programme, 67, 131–145. https://doi.org/10.1159/000325580

 

 

 

The information presented in this article is for general information and example purposes only, does not contain health advice specific for users and must not be relied on for that purpose.  Please see your GP, dermatologist or other health care professional for specific advice.