Acne is a chronic inflammatory condition that can occur in all ages. Genetic, hormonal and environmental factors play a role in this disease. One of the environmental factors that you can address is your diet. Here’s what the research says about dietary elements with the most significant impact on your acne:
A high glycaemic diet
This includes food and beverages that contain all forms of sugar, products made with refined/cake flour (pastries and white bread), fast food and processed foods (chips, pretzels, etc.).
Eating a high glycaemic diet shoots up the sugar in your blood. Your body responds with Insulin-like Growth Factor (IGF) that is associated with the formation of comedones (white heads and blackheads) and an increase in oil production.
Populations exposed to a paleolithic diet with a low glycemic index and no milk or dairy consumption are generally acne-free. For example, the Kitavan islanders of Papua New Guinea, the Ache hunters in Paraguay, the Inuit and adolescents of rural areas of Brazil, have nearly no acne. The effects of diet on acne development are further demonstrated in the cases of Inuits, Okinawa islanders, and Chinese who transitioned to westernized diets and developed acne.
Milk
Milk consumption stimulates anabolic (growth) signalling pathways, IGF and contains glutamine – this causes an increase in oil production. Milk protein, whey, and casein are excessively used as part of fitness and bodybuilding workouts and are frequently associated with acne. The same applies to whey smoothies.
While yogurt and cheese seem fine, it might be best to limit your milk intake. Milk alternatives (soy, oat, almond milk) should be acceptable.
Chocolate
Milk chocolate is sweet (so high glycaemic index) and contains milk – no wonder you have a breakout after a birthday party. On the contrary, the cocoa percentage might also be a beneficial factor since dark chocolate is richer in antioxidants and has less comedogenic effects.
Vitamin B12
A recent study found that taking vitamin B12 increases the amount of that vitamin on facial skin. This causes a certain facial bacteria (propionibacterium acne) to produce more of something called porphyrins, which results in inflammation. And this could lead to acne. This research is from a small study, so definitive conclusions are still pending. But best not to overdose on your vitamin B12 injections/supplements.
Foods that will improve your acne.
Eating real food will benefit your acne. Vegetables, fruits, fish and well sourced proteins already contain all the good stuff.
You can also consider Omega 3, known for its anti-inflammatory properties and it might prevent acne development. One study found that 2000 mg daily doses of omega-3 fatty acid and 400 mg linoleic acid significantly improved acne lesions after ten weeks.
Additionally, green tea polyphenol epigallocatechin-3- gallate (EGCG) and stilbenol resveratrol might improve acne by suppressing sebaceous lipogenesis. Finally, it is advisable to use nutrients that contain plant-derived natural inflammation inhibitors like green tea (EGCG), resveratrol, curcumin, genistein, and silymarin.
Reference
doi: 10.1111/ijd.15862
