Can A Healthy Diet Help Banish Acne?
November 8, 2021
Acne vulgaris is a common skin condition that is typically triggered by blocked pores.
Pores on the skin can be clogged by an excess production of sebum or a build-up of dead skin cells on the surface. There is a multitude of reasons that can lead to either of these two acne-triggering scenarios and therefore, there are various ways to treat the root causes of acne, from using anti-blemish skincare products, going for regular facial sessions, to enhancing personal hygiene through lifestyle changes. As such, examining your diet closely and consuming more healthy foods can have a positive effect on acne-prone skin as well.
Can Changes To My Diet Really Help Eradicate Acne?
Breakouts are caused not just by external factors but they can be triggered by internal factors too. For instance, certain types of foods raise the blood sugar level more quickly than others, and when that happens, the body releases a large amount of insulin into the bloodstream. A high level of insulin stimulates the oil glands to excrete more sebum which increases the risk of acne development if pores get congested.
On the other hand, foods rich in beneficial nutrients and compounds can give your quest to clear skin a much needed boost! Antioxidants and vitamins can aid in skin cells renewal, neutralise toxins and help to reduce inflammation from within. Read on to find out which foods to eliminate and which to introduce to your diet meal plan in order to banish pimples.
Say ‘NO!’ To These Acne-Linked Foods
1. High-Glycemic Carbohydrates
High-glycemic carbohydrates are made up of simple sugars. These foods are digested quickly and cause a spike in blood sugar levels, which in turn stimulates the body to produce more insulin. Subsequently, the elevated level of insulin triggers the skin to produce more oil which increases the likelihood of pores getting clogged and blemishes forming.
Examples of high-glycemic foods include pastas, white rice, white bread, sugar and sweetened breakfast cereals. Snacks such as pretzels and popcorn are likely to cause blood sugar level to spike as well.
2. Dairy
Similar to simple sugars, dairy is also an infamous type of food product that is linked to acne severity. Not only does it raises the production of Insulin-like Growth Factor 1 (IGF-1), dairy also stimulates hormone production which causes more sebum to be produced as well. In addition, dairy is associated with greater inflammation in the body.
Foods that are classified as dairy include milk, cheese, ice cream and yogurt. If you suspect that dairy may be a culprit of your acne-prone skin, try eliminating it from your diet for a few weeks to see if your skin improves.
3. Saturated and Trans Fats
Foods high in saturated and trans fats increases IGF-1 levels in the body which triggers an overproduction of sebum that clog pores. Moreover, they are linked to high cholesterol levels which increases your susceptibility to heart diseases so getting rid of them from your diet can only do more good than bad!
Red meat, cheese and butter are high in saturated and trans fats. Leaner white meat such as chicken breast and fish are healthier alternatives to red meat. Steering clear of baked goods that are typically high in butter content can help lower unhealthy fats from your diet.
Say ‘YES!’ To Clear Skin With These Foods
1. Low-Glycemic Carbohydrates
Replace high-glycemic carbohydrates with low-glycemic food options! These complex carbohydrates are digested by the body at a slower rate so your blood sugar levels will be more consistent over time. Without an insulin level spike, your sebaceous glands will not over produce sebum which helps to keep your pores decongested.
Examples of low-glycemic carbohydrates include whole grains, legumes, unprocessed fruits and vegetables. Not only do they help keep your skin clear, they can keep you satiated for a longer time so you won’t overeat.
2. Zinc
A study has linked low levels of zinc to more severe cases of acne. Zinc is a mineral that is vital to the skin’s development as it helps to regulate your metabolism and keeps hormone levels in check, hence it is beneficial to eat more foods rich in zinc to help heal acne and prevent future recurrences!
Protein options such as turkey, oyster and crab are rich in zinc. Vegetarian options that are high in zinc include pumpkin seeds, cashew nuts, quinoa and lentils.
3. Vitamins A and E
Vitamin A is an essential nutrient in maintaining a healthy complexion by fighting free radicals, while Vitamin E is anti-inflammatory and helps to boost the immune system. Moreover, Vitamin E aids in cell regeneration and is thought to be effective against inflammatory forms of acne. Just like zinc, a study has shown that low levels of Vitamins A and E have been linked to more severe cases of acne.
Foods rich in Vitamin A include yellow, red and green leafy vegetables such as spinach, carrot, sweet potato and red peppers. Yellow fruits like mango, papaya and apricot contain high amounts of the vitamin as well.
Vitamin E is dense in seeds like sunflower, hazelnut and almond. It is also found in avocado, raspberries and blackberries.
4. Antioxidants and Omega-3
Antioxidants are compounds that fight free radicals while Omega-3 is a type of fat found in some plants and animals. These elements help to eliminate harmful toxins in the body, fight inflammation and contribute to banishing breakouts from within.
To incorporate antioxidants in your fight against acne, consume more of broccoli, spinach, carrot and potato.
Omega-3 are found in fish including mackerel, salmon and sardine. It is also found in soy products such as tofu, and vegetables such as spinach and kale.
Everyone’s skin reacts differently to various types of foods. To find out what works for you and what doesn’t in order to formulate a diet meal plan, keep a food diary for 2 – 3 weeks to identify foods that trigger breakouts so that you can work on removing them from your diet. It may take up to 12 weeks to see noticeable skin improvements after a dietary change so patience is key!
Have a question on Lumipeau skincare or anything related to acne? Reach out to The Lumipeau Concierge via email at concierge@lumipeau.com or Whatsapp at 6338 8183 and the team will be glad to assist!
Follow us