{"id":55998,"date":"2022-12-19T09:30:08","date_gmt":"2022-12-19T14:30:08","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=55998"},"modified":"2024-10-25T10:59:31","modified_gmt":"2024-10-25T14:59:31","slug":"foods-that-help-with-acne","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-that-help-with-acne\/","title":{"rendered":"The best diet for acne"},"content":{"rendered":"

Acne, also known as acne vulgaris, affects more than <\/span>50 million<\/span><\/a> people in the U.S., according to the American Academy of Dermatology Association. It is an inflammatory skin condition most common in adolescents and young adults. While acne does not pose a serious health risk, the condition can lead to scarring, poor self-image, emotional stress, and lower quality of life. <\/span><\/p>\n

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Interestingly, there’s a relationship between your diet and acne. “Inflammation and hormone shifts can be influenced by diet,” says Dana Ellis Hunnes, Ph.D., RD, a senior clinical dietitian at UCLA medical center and author of <\/span>Recipe for Survival<\/span><\/i><\/a>. “The foods we eat can increase or decrease inflammation in the body, depending on the type and quality of the food. Food also affects our hormones, such as estrogen, testosterone, and insulin.”<\/span> These hormone shifts and inflammation may play a role in acne development.<\/span><\/p>\n

How does diet affect acne?<\/span><\/h2>\n

Acne breakouts vary by the person. They can appear as blackheads, whiteheads, cysts, and pimples on the face, back, chest, and shoulders. The skin has millions of openings called pores. Each pore contains a hair follicle. Acne results when hair follicles (and pores) clog with sebum (natural oil produced by the sebaceous glands), dead skin cells, and bacteria. Various factors may cause your pores to become blocked, such as an increase in the activity of certain hormones—androgens (male sex hormones) and insulin-like growth factor-1 or IGF-1 (growth hormones)—which contribute to the excess production of sebum. <\/span><\/p>\n

Diet also plays a role in acne development. A Western diet has often been implicated. <\/span>Studies<\/span><\/a> show that certain people, such as the Canadian Inuit, South African Zulus, and Japanese Okinawans, historically had no record of acne until they adopted Western diets—high in processed foods, dairy, and refined carbohydrates. <\/span><\/p>\n

“True acne is the interplay of hormonal triggers to increase oil and sebum in our pores and a bacteria called<\/span> Cutibacterium acnes<\/span><\/i> that triggers inflammation,” says Erum N. Ilyas, MD, a board-certified dermatologist and founder of <\/span>AmberNoon<\/span><\/a>. “For food to play a role in the development of acne, it would likely need to either impact our hormones, impact the bio flora on our skin to allow acne-related bacteria to overgrow, and inflame our skin directly in the manner that <\/span>Cutibacterium<\/span><\/i> can.”<\/span> <\/span><\/p>\n

According to <\/span>experts<\/span><\/a>, foods containing a high glycemic load (high amounts of carbs that increase blood sugar quickly) and milk products may lead to the release of insulin and insulin-like growth factors. These two hormones can trigger or worsen acne by producing excessive sebum. Also, increased carbohydrate intake has been linked to increased inflammation which may lead to breakouts. On the other hand, a diet consisting of omega-3 fatty acids reduces acne due to its <\/span>anti-inflammatory<\/span><\/a> properties. More research is needed to confirm the link between diet and acne.<\/span><\/p>\n

5 foods that help with acne<\/span><\/h2>\n

There are many foods that are great for skin health. Here is a review of five foods that are good for acne with a focus on managing your symptoms. <\/span><\/p>\n

1. Low glycemic index foods<\/span><\/h3>\n

The glycemic index of a food is a term used to describe foods that increase <\/span>blood glucose levels<\/span><\/a> two hours after you have eaten. <\/span><\/p>\n

“Low glycemic foods cause a slower, more gradual rise in blood sugar levels,” says Alpana Mohta, MD, certified dermatologist and medical advisor for <\/span>BetterGoods.org<\/span><\/a>. “This is beneficial to people with acne because high blood sugar levels can lead to inflammation and clogged pores. Eating low glycemic foods such as whole grains [such as brown rice], nuts, legumes (beans, peas, and lentils), fruits, and vegetables helps keep blood sugar levels steady, reducing the chances of breakouts.” <\/span><\/p>\n

This is because foods with a low glycemic index reduce the activity of androgen hormones and IGF-1. They also reduce blood sugar levels so as not to trigger inflammation—which makes oil clog the pores and cause acne. “Additionally, these foods are rich in antioxidants and other essential vitamins and minerals that can help protect the skin from damage. Therefore, an eating plan consisting of low glycemic foods is beneficial for those with acne-prone skin,” Dr. Mohta explains.<\/span><\/p>\n

2. Omega-3 fatty acids<\/span><\/h3>\n

Omega-3 fatty acids are found in fatty fish like salmon, mackerel, and sardines. Foods high in <\/span>omega-3 fatty acids<\/span><\/a> decrease the production of acne-activating substances—IGF-1. As already stated, IGF-1 causes excess oil production and blockage of follicles. For this reason, it is expected that eating omega-3-rich foods may help decrease acne. What’s more, eicosapentaenoic acid (a type of omega-3 fatty acid derived from fish oils) decreases the synthesis of leukotriene B4—a substance that causes inflammation and acne. <\/span><\/p>\n

3. Zinc-rich foods <\/span><\/h3>\n

Zinc is an essential micronutrient for maintaining healthy skin. Indeed, studies suggest zinc can destroy the acne bacteria—<\/span>Cutibacterium acnes<\/span><\/i>. It has also been shown in some earlier <\/span>clinical trials<\/span><\/a> that some people with acne had zinc deficiency, and when treated with zinc supplements, they saw an improvement in their condition. Hence, consider incorporating zinc-rich foods such as oysters, avocados, cereal, and nuts into your diet. <\/span><\/p>\n

4. Antioxidant-rich foods<\/span><\/h3>\n

Antioxidants are highly recommended for people treating acne and other skin blemishes. Some familiar <\/span>antioxidants<\/span><\/a> include vitamins C, beta-carotene<\/a>, selenium, and manganese. These antioxidants decrease reactive inflammatory substances usually found in patients with acne. For instance, catechins, an antioxidant found in green tea, inhibits sebum production. And resveratrol found in red grapes, red wine, peanuts, and mulberries has innate properties that promote clear skin. Resveratrol is an antioxidant that destroys<\/span> Cutibacterium acnes<\/span><\/i>.<\/span><\/p>\n

5. Vitamin A- and E-rich foods<\/span><\/h3>\n

Some notable vitamins for maintaining a healthy skin include, vitamins A and E. <\/span>Vitamin E<\/span><\/a> is a fat-soluble vitamin that protects your cells from damage and helps your skin retain moisture. <\/span>Vitamin A<\/span><\/a> is also another fat-soluble vitamin, its derivative retinoids regulate the function of the sebaceous glands and limit sebum production. <\/span>Researchers<\/span><\/a> observed a relationship between low levels of vitamins A, and E in patients with severe cases of acne. And, when treated with vitamin A and E, the patients saw an improvement in their acne condition. Hence, consider incorporating vitamins A and E in your acne diet. Choose vitamin A sources such as eggs, liver, dark leafy greens, and carrots. For adequate vitamin E, opt for spinach, broccoli, and other green vegetables. <\/span><\/p>\n

5 foods to avoid for acne<\/span><\/h2>\n

While it may not be necessary to eliminate certain foods from your diet, Hyemin Pomerantz, MD,<\/span> board-certified dermatologist with <\/span>VivaSkin<\/span><\/a>, advises that if you notice certain food items trigger acne flare-ups (e.g., getting acne every time you drink milkshakes), avoid the potential culprit for a few months and see if it indeed reduces the severity of your skin problems. Keeping a food and acne journal may be helpful to notice your personal triggers.<\/span><\/p>\n

1. High glycemic index foods<\/span><\/h3>\n

“Digesting food increases sugar levels in the bloodstream, and high glycemic foods cause the spike of blood sugar levels very quickly,” Dr. Pomerantz says. “Blood sugar spikes cause hormonal cascades leading to increased sebum production. A lot of sebum means more clogged pores and food sources for bacteria living in our pores, leading to worsening acne. In addition, long-term rapid spikes of blood sugar also increase inflammation throughout the body, and a high inflammatory state in the body can worsen acne.” <\/span><\/p>\n

Consider limiting white bread, cornflakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as soda, and white rice.<\/span><\/p>\n

2. Dairy<\/span><\/h3>\n

“Dairy products contain hormones that can trigger breakouts. Milk’s natural job is to increase growth; it contains anabolic steroids, growth hormones, and other growth elements that stimulate acne.” Dr. Mohta says. “Dairy can also increase inflammation in the body, leading to increased clogged pores and acne flare-ups. While it is not necessary to completely avoid dairy if you have acne, it is important to reduce or eliminate any foods that may cause an imbalance in the skin microbiome.” What’s more, a <\/span>study<\/span><\/a> found that skim milk is more likely to cause acne when compared to other dairy like whole milk and low-fat milk.<\/span><\/p>\n

3. Dark chocolate<\/span><\/h3>\n

“Dark chocolate comes in various levels of cacao, and it can still contain cow’s milk, which also has been linked to acne breakouts,” says Dr. Pomerantz.<\/span><\/p>\n

One <\/span>small<\/span><\/a> study found that when consumed in average amounts for four weeks, dark chocolate can worsen acne in male participants with acne-prone skin. However, the research remains <\/span>inconclusive<\/span><\/a> because the study involved only a small group of people (25 men) who already had acne, and just one brand of chocolate was used for the trial.<\/span><\/p>\n

4. Iodine<\/span><\/h3>\n

Iodine is a mineral found in some foods like table salt, and seaweed. Sometimes, acne may result after consuming foods containing iodine. And, this type of acne is identified by the sudden appearance of many papules. <\/span>A <\/span>2010 study<\/span><\/a> investigated the association between acne and dietary patterns between two groups—one group had acne, while the other group didn’t have acne.<\/span> The researchers found that in the acne patients, consumption of a high iodine diet, such as seaweed, appeared to play a role in the worsening of acne.<\/span><\/p>\n

5. Fatty foods<\/span><\/h3>\n

Limit your intake of fatty foods, particularly foods with saturated and trans fat which are found in—lamb, beef, pork, butter, milk, fried foods, and fast foods. <\/span>Diets<\/span><\/a> high in saturated and trans fat have been linked to worsening acne. Plus, consuming high amounts of unhealthy <\/span>dietary fat<\/span><\/a> (e.g., saturated fat) can affect your immune system, cause inflammation through a number of pathways, and contribute to acne.<\/span><\/p>\n

Other ways to manage acne<\/span><\/h2>\n

Now that you know what to eat and to avoid in your acne diet, here are some other options to help you manage your symptoms.<\/span><\/p>\n

Take care of your skin properly<\/span><\/h3>\n

In treating acne, it’s important to adopt a healthy, daily <\/span>skincare routine<\/span><\/a> such as: <\/span><\/p>\n