Among numerous other factors, certain foods can cause acne in the majority of people who are prone to it. This skin condition can also arise from the production of sebum and keratin, as well as bacteria, hormones, clogged pores and inflammation. The connection between diet and acne has been controversial. However, recent research has shown that consumption of specific foods can play a significant role. Read on to find out more about it andProtect yourself by changing your diet.
How some foods could cause acne
This article looks at 5 foods that can cause acne and explains why the quality of your diet is important. Namely, acne is a skin problem that can cause various types of bumps to form on the surface of the skin. These bumps can form anywhere on the body, but are most commonly seen on the face, neck, back, and shoulders. Acne is often caused byhormonal changes in the bodytriggered, which is why it occurs most often in grown-up children and teenagers during puberty.
Another thing that can affect your skin is diet. Certain foods raise blood sugar faster than others. If theBlood sugar levels rise quickly, this causes the body to release insulin-like growth factor 1 (IGF-1). This hormone controls the effects of growth. An excess of IGF-1 in the blood can cause the sebaceous glands to produce more sebum, increasing the risk of acne and inflammation. So here are some of the main culprits of this skin condition when it comes to food.
Refined grains and sugar
People with acne tend to consume more refined carbohydrates. Foods rich in refined carbohydrates include bread, crackers, cereal, or desserts made from white flour. This also includes pasta made from white flour, white rice and rice noodles, lemonade and othersDrinks with sweeteners or added sugarsuch as cane sugar, maple syrup, honey or agave syrup. Such an increased risk can be explained by the effects of refined carbohydrates on blood sugar and insulin levels. Refined carbohydrates are quickly absorbed into the bloodstream, causing blood sugar levels to rise quickly. When blood sugar rises, insulin levels also rise to move blood sugar from the bloodstream into the cells. However, high insulin levels are not good for people with acne.
As mentioned above, insulin makes growth hormones more active and increases insulin-like growth factor 1 (IGF-1). This contributes to the development of acne by causing skin cells to grow faster and increasing sebum production. On the other hand, diets andLow glycemic index foods, which do not dramatically increase blood sugar or insulin levels, are associated with reduced severity of the skin disease. While research on this topic is promising, more is needed to better understand how refined carbohydrates contribute to acne.
How dairy foods could cause acne
Many studies have found a link between dairy products and the severity of acne in teenagers. Two of them also found that young adults who regularly consumed milk or ice cream were four times more likely to suffer from acne. However, the research carried out so far has not been of high quality. Additionally, researchers have so far focused primarily on teenagers and young adults. They were only able to demonstrate a correlation between milk and acne, not a cause-and-effect relationship. It is therefore not yet clear how milk may contribute to the formation of acne, but there are several proposed theories.
Milk can increase insulin levels, independent of its effects on blood sugar, which can worsen the severity of acne. Cow's milk also contains amino acids that stimulate the liver to produce more IGF-1, which has been linked to the development of acne. Although there is speculation as to why drinking milk as a food might worsen acne, it is unclear whether dairy products play a direct role. More research is needed to determine whether there is a specific amount or type of dairy that can worsen acne.
Frequent consumption of fast food as a possible cause
Acne is strongly associated with a Western-style diet that is high in calories, fat, and refined carbohydrates. Fast food items like burgers, nuggets, hot dogs, french fries, sodas and milkshakes are mainstays of a typical Western diet and can increase the risk of this skin condition. Some researchers suspect that fast food may affect gene expression and alter hormone levels in a way that promotes the development of acne. However, it is important to note that most research on this is based on self-reported data. This type of research only shows patterns of dietary habits and does not prove that such foods cause acne. Therefore, more research is needed in this case too.
Diet rich in omega-6 fatty acids
Diets containing large amounts of omega-6 fatty acids, such as the typical Western diet, have been linked to increased levels of inflammation and acne. This may be because the Western diet contains large amounts of corn and soybean oil, which are rich in omega-6 fatty acids. There are only a few foods that contain omega-3 fatty acids, such as fish and walnuts. This imbalance of omega-6 and omega-3 fatty acids puts the body in an inflammatory state, which can worsen the severity of acne. Conversely, supplementing with omega-3 fatty acids can reduce inflammation. Accordingly, it has been found to reduce the severity of the skin disease. Although the links between omega-6 fatty acids and acne are promising, there are no randomized controlled trials on the topic and more research is needed.
That's why chocolate and such foods could cause acne
Chocolate has also been a suspected acne trigger since the 1920s, but no consensus has been reached. Several informal surveys have linked chocolate consumption with an increased risk of developing the skin problem. However, this is not enough to prove that chocolate causes acne. A recent study found that acne-prone men who consumed 25 grams of 99% dark chocolate daily had an increased number of lesions after just two weeks. Why exactly chocolate as a popular food could cause acne is unclear. Researchers found that eating chocolate increased the immune system's reactivity to causative bacteria. This could explain such results. While recent research supports a link between chocolate consumption and acne, it remains unclear whether chocolate actually causes acne.
Certain foods can counteract acne
While the foods discussed above can contribute to the development of acne, there are other foods and nutrients that promote clear skin. These would be, for example, omega-3 fatty acids, which have an anti-inflammatory effect. Probiotics also promote a healthy gut and balanced microbiome, which in turn is linked to reduced inflammation and acne in the body. Green tea also contains polyphenols, which reduce sebum production. Green tea extracts have been found to reduce the severity of acne when applied to the skin. Turmeric also contains the anti-inflammatory polyphenol curcumin, which can help regulate blood sugar, improve insulin sensitivity and inhibit the growth of acne-causing bacteria.
Vitamins A, D, E and zinc are nutrients that play a crucial role in skin and immune system health. In addition, foods fortified with it can help prevent acne. In this regard, paleo diets are high in lean meats, fruits, vegetables, and nuts and low in grains, dairy, and legumes. They have been linked to lower blood sugar and insulin levels. A Mediterranean diet is also recommended for acne as it is rich in fruits, vegetables, whole grains, legumes, fish and olive oil. Mediterranean diets have also been linked to reduced acne severity.
