Scientists and researchers are still trying to figure out definitive answers for how certain foods or food groups may be affecting our skin. Acne’s presence is caused by underlying processes in our body. These processes may trigger an overproduction of oils (sebum) in our pores or cause inflammation from the bacteria and dead skin cells already present on our face. 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. Today, we are discussing 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, we need to explain a nutritional concept 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 (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 our 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 that regulates things in the body, a hormone called insulin. Insulin takes the sugar out of our blood and moves it to our cells where it can be used for energy. This process helps to bring our body back to its overall normal levels also known as homeostasis; 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 known 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 help acne thrive are ideal for our diet. The omega-3 fatty acids in salmon can reduce any 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 eating zinc can help to prevent 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 known to contribute to acne:
- Sugar/Carbs (white rice, white bread, cake, etc.)
- Cow’s Milk
- Pasta
- Whey protein
The foods above tend to carry ingredients that throw off the processes in our bodies namely increasing hormones and causing an uptick in oil production. These bodily reactions are notorious for facilitating acne breakouts on our skin. For instance, the hormones used in cow’s milk to prime them for milking can actually overstimulate the production of oil in our bodies and create a domino effect to acne. Similarly, whey protein is derived from milk and milk products and may cause the same negative hormonal effects on skin. Lastly, pasta and sugars tend to have higher GI scores and thus cause more spikes to our blood sugar and that sends insulin to the rescue while simultaneously increasing our skin’s oil production.
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 that includes plenty of water and sleep, seeking a dermatologist’s guidance is best to treat acne. Also, if your eating habits are influencing your breakouts, you can work with a dermatologist to effectively eliminate foods from your diet to figure out what foods your acne is sensitive towards.
This content is for general information only and is not a substitute for medical advice.
Resources:
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
