These Are the Best and Worst Foods for Your Acne

Are you spending a fortune on expensive skincare products to control acne outbreaks but not paying enough attention to your current diet? Past research has shown that food has a powerful impact on skin’s health and what you put in your body is more important than what you put on your skin. After all, you are what you eat.

A recent analysis of 27 different researches and clinical trial showed that certain foods, such as cow’s milk, do make people more prone to acne breakouts. Other foods with high glycemic load like sugary treats, pastas and rice can also increase acne risk and its severity.

But it isn’t just women whose skin is affected by their diet. Researchers from Australia found out in 2007 that when men, who were experiencing mild acne, were asked to switch from a high-fat, high-carb diet to eating lean proteins and foods low in glycemic load, showed dramatic improvement in the texture of their skin. The lead author of the study, Neil Mann, from the Royal Institute of Melbourne, said that men who ate a diet rich in protein and low in glycemic index reduced their acne risk by a whopping 50 per cent.

There is plenty of evidence that can steer you towards making the right food choices when it comes to your skin’s health. Here are some of the best and worst foods for your acne.

What NOT to Eat

Most scientists agree that cow’s milk can somehow trigger the appearance of acne

Several studies have focused on foods that you should avoid for healthy-looking skin. Here are the most common culprits that are making your acne breakout even worse.

Cow’s Milk: Although no one is sure about the reasoning behind the strange phenomenon, most scientists agree that cow’s milk is bad for acne. There are several speculations why cow’s milk isn’t an ideal food for healthy skin. Some believe that most of the commercial milk comes from pregnant cow and contains high levels of hormones which can trigger an overproduction of sebum. Others say that the high sugar level in cow’s milk can spike insulin level which also produces sebum and increases inflammation in your body.

Foods High in Glycemic Load: Frequent spikes in blood sugar levels are as bad for your skin as they are for your general health. High-glycemic foods such as pastas, white rice, sugary drinks and candies can make your acne worse by increasing inflammation under your skin and causing an overproduction of sebum which leads to breakouts. Eating sugary foods isn’t bad for you as long as you’re practicing moderation and aren’t eating too much in one sitting.

If you think that high-carb foods are the reason why you’re having trouble with your skin, try incorporating more low-glycemic foods in your diet such as whole grains, fruits and vegetables. You will instantly notice a difference.

Fried Foods: High fat diets tend to increase inflammation which can lead to abnormal sebum production and breakouts. Moreover, studies have shown that people who ate more fast food during childhood were at an increased risk of developing asthma later on in their lives. This condition can make acne even worse since it raises inflammation.

What to Eat

Healthy fats should always be part of your diet

A healthy diet is key to good health and skin. Simply cutting out carbs and fats from your diet won’t do the trick. If you really want clear, pimple-free skin, try incorporating these superfoods which have gotten seal of approval from dermatologists worldwide.

Healthy Fats: Although we just said that fatty, fried food is bad for your skin, not all fats are unhealthy. In fact, a diet rich in healthy fats from olive oil, nuts, seeds, fish and avocado can help fight inflammation due to a higher omega-3 content.

Juices: There is a reason why most celebrities love going on juice cleanses, and if you want to have their amazing skin, you should start juicing too. Fruits and vegetables that have great anti-inflammatory properties include berries and leafy greens.

Probiotics: These have been known for promoting gut health and now scientists are even linking them to a reduced acne risk. Probiotics are great for reducing inflammation inside the body and reducing oxidative stress which lessen the severity of breakouts. Foods that are rich in probiotics include sauerkraut, yogurt, kimchi, dark chocolate and pickles

Diet isn’t the only factor that affects your acne risk, there are several other things such as lack of sleep, stress, hormonal imbalance and heredity that can contribute to breakouts. If you have a problematic skin despite having a healthy diet, consider visiting the dermatologist for treatment options.