Although clinical studies show that food and acne are not significantly correlated, more and more dermatologists are beginning to recognize that the cleaner your diet is, the clearer your skin is.
In addition to drinking plenty of water, diets high in fruits and vegetables provide your body with the vitamins essential for the development of an acne-free face.
Foods high in fat and sugar, on the other hand, can mess with your teeth. Cut out of your diet the following items to keep zits at bay.
Refined Grains and Sugars
You may have suspected that sugar is associated with breakouts. There may now be a link in some studies. This doesn’t mean you’ll get a pimple if you eat a cookie.
It’s about how much sugar you eat in a day, especially at any time. Acne people usually consume more refined carbohydrates than people with little or no acne.
One study found that people who often consumed added sugar had a 30 percent higher risk of acne, while those who ate pastries and cakes regularly had a 20 percent higher risk.
This increased risk can be explained by the effects on blood sugar and insulin levels of refined carbohydrates. Refined carbohydrates are quickly absorbed into the bloodstream, which rapidly increases levels of blood sugar.
When blood sugars increase, the levels of insulin also increase to help shuttle blood sugars out of the bloodstream and into your cells. High insulin levels are not good for people with acne, however.
Insulin increases the activity of androgen hormones and increases the growth factor of insulin 1 (IGF-1). This contributes to the development of acne by faster growth of skin cells and by increasing the production of sebum.
Low-glycemic diets, on the other hand, which do not raise blood sugar or insulin levels dramatically, are associated with reduced acne severity. While research on this topic is promising, it is necessary to understand more about the contribution of refined carbohydrates to acne.
The sebum glands in your face can be stimulated by hormones found in dairy products, which produce more oil and block your pores. Many people find that their skin clears dramatically when they cut milk from their diets.
The more milk you drink, the more acne you are likely to have -especially if the milk is skimmed. Scientists still try to figure out why, but it could be the cows ‘ hormones that end up in their milk when they are pregnant. People with higher levels of these hormones tend to have more acne in their blood.
Cow’s milk spikes blood sugar, which can lead to inflammation. It also increases levels of insulin, which helps to produce skin oils (sebum). Much of the commercial milk we buy comes from pregnant cows and therefore contains other hormones that can lead to sebum production.
A couple of small studies show that people who eat more chocolate tend to get pimples. But why is it not clear?
The main ingredient, cocoa, is apparently not the reason. People who ate chocolate with 10 times more cocoa were not more likely to get pimples in one study than people who ate regularly.
If you try to control your acne, dark chocolate with less sugar and milk can be a better choice. It is unclear why chocolate could increase acne, although one study found that eating chocolate increased the immune system’s reactivity to bacteria that cause acne, which can help explain these findings.
However, emerging research supports a connection between eating chocolate and developing acne, but the reasons for the relationship and its strength remain unclear.
It’s a great source of iodine, which your thyroid gland needs to work properly, whether you eat it in a sushi roll, in a salad, or as a salty snack alone.
But at once too much iodine can break you out. Most adults need 150 micrograms per day, but pregnant women need more. It’s hard to get too much if you eat a balanced diet. You can get iodine from foods such as fish, dairy products and iodine salt, along with seaweed.
The “McDonald’s face,” which occurs when people work in fast food restaurants, is not about grease; it is about eating processed foods made of white flour and potatoes.
The key to good skin is to avoid as many processed foods as possible. It is unclear why fast food can increase the risk of acne, but some researchers suggest that it can affect gene expression and change hormone levels in a way that promotes acne development.
Greasy fast food causes the body to become inflamed. Studies have already linked fast food to conditions such as childhood asthma, due to its ability to increase overall body inflammation.
Inflammation leads to pimples, so choose salad or yogurt if you go to a fast food restaurant.