Are there certain foods that cause acne? This is an ongoing debate among skin care experts and dermatologists. However, there is considerable evidence that diet and acne are linked.For these reasons we need to maintain our daily nutrition level.We may need to hire an expert dietician or nutritionist. Although there is no scientific evidence that there are foods that directly cause acne, there have been studies that show that certain foods can indirectly cause acne by affecting other factors in the body. It can make the condition worse.
For example, diet directly affects the body’s insulin levels. Insulin is the master hormone that affects all other hormones, including androgens (male hormones). High androgen levels lead to more oil/sebum secretion which can lead to worse acne. So, it makes sense that foods that cause insulin spikes can ultimately worsen acne-prone skin.
So what are the foods that cause acne? Although diet may not be the specific cause of acne-prone skin, there are certain foods that have been targeted more than others when it comes to acne.
Foods to avoid:
If there is only one food you can remove from your diet to reduce acne, make it dairy! Dairy products are considered one of the main foods that cause acne. Dairy products (including cow’s milk, cheese, cream and yogurt) can aggravate acne for several reasons. Many people are lactose intolerant without realizing it and even a mild intolerance can lead to acne. Dairy products are also acidic in the body. Our body needs to be slightly alkaline and too much acidity can lead to acne. Consuming dairy, especially non-organic milk products, can increase hormone levels in the body because milk contains hormones. Increased hormone production often results in increased sebum secretion, clogged pores, and more acne.
“Bad” fats: saturated fat and trans fat.
Saturated fat is found in animal products, many dairy products, and tropical oils such as coconut and palm kernel oils. Too much-saturated fat is difficult for the body to break down and can lead to high cholesterol and heart disease. Not to mention clogged pores. Trans fats should be avoided at all costs! Trans fats are found in processed and packaged foods such as chips, doughnuts, cookies, and many other snacks to extend their shelf life. All of these processed foods are potential foods that cause acne skin conditions. Trans fats can lower HDL (good cholesterol) and raise LDL (bad cholesterol) and are the worst type of fat for your health. So stay away from processed and packaged foods as much as possible if you are trying to avoid foods that cause acne.
*Side Note*: Monounsaturated and polyunsaturated fats are good fats and you want them in your diet. They are found in olive oil, avocados, nuts, seeds and fish. They help attract moisture into the cells and keep the skin moisturized.
Refined carbohydrates and sugars:
Eating refined carbohydrates and sugar (white rice, pasta, white flour, sweets, etc.) increases insulin levels. This results in increased production of androgens (male hormones), which stimulate the skin to produce large amounts of sebum. The end result can be clogged pores and zits. Overproduction of insulin can also lead to weight gain and diabetes. Unfortunately, sugar is found in many foods. It can also be known as high fructose corn syrup, corn syrup, maltose and dextrose. If you’re a sugar lover, try using raw sugar instead of refined sugar, or you can use real maple syrup, honey, agave nectar, or brown rice syrup as a sugar substitute. Most importantly, avoid processed foods and simple carbohydrates, such as sucrose (table sugar), fructose, and lactose (milk sugar). Under these circumstances, we need to hire an expert weight loss nutritionist near us.
Fatty meats like beef and pork should be avoided to get clear and glowing skin. Cooked animal protein is difficult to digest and often takes several days to pass through the digestive system. During this time, it cleanses and produces toxins in the body. This toxicity can manifest in acne. Like dairy products, meat is acidic in the body and non-organic meats often contain synthetic hormones. If you want to eat meat, the best options are organic poultry (chicken, turkey, etc.) and organic fish. Tofu is a good alternative, and if you’re worried about not getting enough protein, try eating nuts, seeds, chickpeas, etc. All of them are high in protein.
Salt, or sodium, is an essential part of our diet because it maintains fluid in the body’s cells and plasma, among other things. If your diet has too little sodium, you may be dehydrated. However, too much sodium can cause fluid retention in the body. This results in bloating, weight gain, and possible kidney damage. According to the American Heart Association, we need only Alternate products such as Celtic sea salt which you can find at gourmet or health food stores.
It stimulates hormone production, which, as described earlier, can lead to overproduction of sebum and ultimately clogged pores and zits. Caffeine can also increase some people’s anxiety and stress levels which can also aggravate acne.
For people looking for ways to reduce their acne, eliminating any possible acne causing foods can help improve skin dramatically.
It’s important to point out that in addition to foods that cause acne, there are also many foods that can help improve and even clear up acne.