How true is it that some people tried to avoid eating certain foods because they thought they might cause acne? What foods are off limits for acne? And how is there a connection between this eating and acne?
Lifestyle and diet play a role in the emergence or exacerbation of acne, in addition to the genetic component, hormonal changes, taking some types of medications, and stress. While some foods can worsen acne, others can maintain healthy skin and help the condition.
We've listed the most popular of these foods below, along with additional information, because understanding the foods to avoid can help you prevent acne and maintain the health of your skin.
Forbidden food for acne
According to some studies, the top food categories that should be avoided because of acne and its impact on the skin are as follows:
1. Food with a high glycemic index
Food with a high glycemic index contributes to a rapid increase in blood sugar levels, which leads to inflammation in the body and an increase in the production of oils in the skin, both of which in turn lead to the appearance of acne.
On the other hand, eating foods with a high glycemic index and load can increase insulin-like growth factor 1 (IGF-1), which then causes an increase in the production of skin oils and an aggravation of acne.
Here is a list of some examples of foods with a high glycemic index that fall under the list of prohibited foods for acne:
- white bread.
- Sweetened breakfast cereal.
- Instant oats.
- Several types of fruits and vegetables, including potatoes, pineapples, and watermelons.
- Some types of pasta.
- Short grain white rice.
- Cakes and pastries.
- potato chips.
- Sugary drinks, including: juices, soft drinks, energy drinks, milkshakes, and others.
2. Dairy products
There is controversy surrounding the relationship between dairy products and acne. While some studies suggest that consuming cow's milk in all of its varieties—full, low, and skim—increases the risk of developing acne or makes it worse, there is no proof that dairy products like yoghurt or cheese make acne worse.
As for the relationship between milk and acne, more research is needed to understand the relationship, but what is believed so far is that milk contains hormones that can cause inflammation in the body, which leads to clogged skin pores and acne.
3. Chocolate
Due to its high sugar content and milk content, which may contribute to acne exacerbation, chocolate can be added to the list of foods that should be avoided by people with acne.
However, one study indicated that chocolate that contains 100% cocoa, which is the main ingredient in chocolate, can exacerbate acne in people with a history of acne.
However, it is still preferable to purchase chocolate that contains less milk and sugar, particularly for those who are attempting to treat their acne.
4. Fatty foods
Since there is little proof that eating oily foods causes acne to worsen, they might not be included on the list of foods to avoid if you have acne.
The increase in oiliness of the skin is attributed to the overactivity of the sebaceous glands, and not to the oils and fats present in the food. Eating greasy food has no bearing on how acne appears or worsens.
But fatty eating can be associated with acne as follows:
- When food is prepared by frying in oil, the oils can stick to the hair and skin, resulting in clogged pores.
- Eating processed, fatty foods and fast food can cause blood sugar and insulin levels to rise, and thus inflammation, due to their high refined carbohydrate content.
5. Coffees that taste like candy
These coffees may contain milk and have high sugar and refined carbohydrate content, both of which increase the stress hormone cortisol in the body and stimulate the sebaceous glands to produce more skin oils.
6. Dried fruits
Although dried fruits are a rich source of vitamins and minerals, and they can be eaten in balanced quantities without causing any health problems, they can fall under the list of prohibited foods for acne. because they contain a concentrated amount of sugar, and frequent consumption would worsen acne.
7. Whey protein powder
Whey protein powder usage by athletes and bodybuilders may result in quicker skin cell growth, which, combined with an elevated level of insulin, may increase the risk of acne.
Food allowed for acne
After discussing the foods that cause acne, it is necessary to discuss the foods that are allowed. However, the list may be lengthy, so we won't be able to mention them all here. Instead, it would be more appropriate to list a few different types of foods that will help reduce acne. Most notably:
- High-fiber foods .
- Fish, such as salmon, mackerel, and sardines.
- Nuts, such as: walnuts and almonds.
- Spinach and cabbage.
- Flaxseeds and mustard seeds.
- wild rice.
- Complex carbohydrates.
- Zinc sources..
- Turmeric.
- Probiotics .
General tips for treating acne
Here are some tips for caring for skin that is prone to acne, even though diet may be a significant factor in the development or exacerbation of acne. Maintaining healthy and clear skin requires more than simply avoiding foods that cause acne.
- Apply lotion to skin that is prone to acne twice daily, as well as after vigorous exercise and sweating.
- Washing hair regularly, especially oily hair.
- Use skin care and cosmetics formulated for skin prone to acne.
- Avoid messing with acne and avoid exposure to direct sunlight.
- Using medications to treat acne or prevent its appearance and exacerbation based on the doctor’s recommendation.