Food that Can Cause Acne: Anti-Acne Diet

Food That Can Cause Acne: Anti-Acne Diet

Acne, or Acne vulgaris to use its proper name, is by far the most common skin disease in the western world. It can affect as many as 85 percent of the population, mostly during puberty, but some people will struggle with it their entire lives.

What is Acne?

Acne is a disease of hair follicles in the skin, and mostly affects adolescents. The exact causes of the condition are unclear, but we do know Propionibacterium acne, or Staphylococcus aureus, are the two microorganisms involved. It is primarily found in affluent countries following a Western-style diet, with low rates in third world countries.

What contributes to Acne?

It is not fully clear what causes acne, but research has pointed to some components that contribute to acne. Here are the major etiologic factors:

• Bacterial balance of the skin—the make-up of the bacteria in the follicles.
• Excess sebum production (often triggered by physical and emotional stress)
• Hyper proliferation of follicular cells
• Hormone imbalances—cortisol surges exacerbate acne, often caused by inadequate sleep.

Whether diet contributes or not is rather unclear, as the American Academy of Dermatology’s recommendations states, there is no clear link, but recent research studies have highlighted some specific food enemies. Dermatologist Ivy Lee, MD, of Pasadena Premier Dermatology in California says whilst the evidence is still being gathered, he follows the motto of ‘what is good for the heart is good for skin too’.

Foods to avoid:

1. Refined grains, and sugars/foods with the high glycemic index

When your diet is loaded with foods with a high glycemic index there is a link to worsened acne, or a higher likelihood of acne. The glycemic index is a measure of how quickly food will cause a rise in blood sugar. Foods in the high range will release sugar rapidly, which causes high blood glucose—this can be quite toxic, and cause several serious health issues. Foods low on the index will release sugars slowly and steadily. When combined with the amount of carbohydrates in the food, we get the glycemic load[vi], which tells us how it will impact blood sugar levels. Why is this important? High blood sugar levels trigger the release of insulin, which raises androgen activation levels, and insulin-like growth factor 1 (IGF-1). This, in turn, increases skin cell growth, and production of sebum.

Food high in refined carbohydrates include:

• Sugar and sweeteners, such as cane sugar, honey, maple syrup, or agave.
• Sodas and sweetened drinks
• White rice or rice noodles
• Any pasta produced with white flour
• Common white flour products such as biscuits, desserts, bread, cereals or cookies.

2. Dairy Products

Whilst there is no definitive link to dairy making acne worse, there seems to be a weak correlation to the use of Skim Milk, and it is postulated that it may be related to hormones cows naturally produce, or to the probability of it triggering the release of insulin in the absence of organic acids in a mixed meal. One study linked consumption of milk and ice-cream to acne, but it was combined with a high glycemic load, which was the culprit most likely.

3. Fast Food

Acne is far more prevalent in societies where a diet high in fast food items is consumed, and increased the risk by at least 17 percent. Research has however not highlighted exactly how fast food affects acne—we do know it is mostly foods rich in processed carbohydrates, fats and sugars, and often fried in saturated fats. Some researchers postulate that there is a genetic link that involves hormone secretion when consuming high caloric foods such as fast food.

4. Omega-6 rich fats

The imbalance between healthy Omega-3, and unhealthy Omega-6 rich fats in the Western diet plays a big role in increased inflammation, and thus the formation of acne, but more studies are needed to determine why this is happening. Western diets are high in omega-6 fatty acids due to corn, canola, and soybean oils, and this may account for the link to fast food as well, as it is normally fried in these oils. A lot of processed, pre-packed food is prepared using these oils, and refined carbohydrates.

5. Chocolate

A few small studies have highlighted a correlation between pimples and eating chocolate, but it does not seem to be related to the cocoa—so dark chocolate with less fat and sugar sounds like an option—however some studies have shown this to be the exact opposite. It may be linked to the immune system’s reactivity to the bacteria involved in acne, however there are no clear scientific evidence here, and more research is needed. Quite interesting as links were suspected as far back as the 1920s.

6. Whey Protein Powder

The Whey fraction of the milk proteins seems to trigger the increased release of insulin. It is also rich in the leucine and glutamine amino acids, which are known to encourage skin cell growth and division.

Male athletes, that consume the popular supplement Whey Protein Powder, have reported higher incidences of acne outbreaks, however, a lot more research is required to see if there is in fact a causal link.

7. Foods that you are sensitive to

Acne vulgaris seems to be an inflammatory type of condition, thus it is quite feasible to surmise that the body’s inflammatory response to foods that you are sensitive to will increase the likelihood of acne. It does respond positively to anti-inflammatory treatments such as corticosteroids (cortisone), and some studies have found higher levels of pro-inflammatory molecules in subjects with acne.

As inflammation is often a delayed response to a particular trigger, the best way to figure out which foods or food groups cause sensitivities, you will have to follow an elimination diet, where you start with a very limited diet, and slowly add back items, watching for symptoms of inflammation during each phase. You may also try Mediator Release Testing (MRT) to kickstart your elimination diet.

What foods will help improve Acne?

• Heart-healthy diet—high in Omega-3 Fatty Acids—load up on fruits, veggies, whole grains, and healthy sources of protein, as it reduces inflammation.
• Complex carbohydrates with a low glycemic index—it will also help you maintain a healthy weight.
• Zinc—whilst there is no causal relationship, it seems many people with acne are low on zinc—this is naturally found in oysters and shellfish, meat, legumes, seeds, nuts, and dairy.
• Green Tea—polyphenols in green tea reduce inflammation, and can lower sebum production.
• Turmeric—curcumin is an anti-inflammatory polypheno
• Probiotics and fermented foods—kefir, sauerkraut, kombucha, miso, yoghurt, kimchi.
• Vitamins A, D, and E—abundant in yellow fruit and vegetables, peanuts, hazel nuts, and broccoli, and of course you need exposure to the sun to make Vitamin D (or take a supplement).
• Antioxidants—limited evidence, but, if combined with a high fiber diet, may reduce acne.

Be very mindful though that the link between diet and acne development is still tenuous, so it is best to stick to a heart healthy diet overall, and to avoid obsessing about certain foods and food groups, as the stress of that fear and obsession will do more harm than good in the long run. If acne affects your self-esteem, it is understandable to search for solutions, but food shaming and promises to cure the condition that cannot be kept is not the answer. Get enough sleep, exercise and fresh air, hydrate, reduce stress, and stick to luscious, healthy whole foods, and enjoy yourself.