What to eat to control acne?

Most people between the ages of 11 and 30 experience acne at some point in their lives. Hormonal changes, along with other factors such as bacteria, skin cell abnormalities, genetics, and stress levels, are all factors that contribute to acne.

Acne often appears on areas of the body such as the face, back, chest, and neck due to sebaceous glands. These are small glands that produce oil and are affected by hormones. Severe acne can lead to permanent scarring and skin disfigurement.

In addition to medication, lifestyle changes, including diet, play an important role in controlling and reducing acne symptoms.

Limit sugary foods

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Choosing foods with a high GI, such as soda, white bread, candy, sugary cereals, and ice cream, causes fluctuations in blood sugar levels, which can make acne worse.

Eating foods containing sugar increases insulin levels. This is the hormone that moves sugar out of the blood and into cells for energy. This stimulates the release of other hormones such as insulin-like growth factor 1 (IGF-1). This increase in hormone leads to hyperkeratinization and excess sebum production, which causes acne. Cutting down on sugary foods and drinks and refined carbohydrates can improve acne symptoms.

Cut down on milk

Milk and dairy products can promote insulin secretion and hormone production like IGF-1, which are known to be major contributors to acne.

A meta-analysis of more than 78,500 children and adults aged 7–30 found that consuming any dairy product, including milk, cheese, and yogurt, regardless of frequency or amount, was associated with a higher risk of acne. Another meta-analysis of more than 71,800 people found that milk drinkers were 16% more likely to have acne than non-drinkers. Similarly, research suggests that consuming whey protein, a protein derived from milk, may be linked to acne.

Eat whole foods

Following a nutritious, anti-inflammatory diet is one of the best ways to naturally treat and prevent acne. Since inflammation causes acne, choosing foods that reduce inflammation is important.

Avoid processed foods. Prioritize anti-inflammatory omega-3 fats, such as fatty fish and chia seeds, over pro-inflammatory omega-6 fats, such as canola and soybean oils. Eating plenty of colorful fruits and vegetables is another way to prevent inflammation and reduce acne. They provide anti-inflammatory antioxidants and other important skin-supporting nutrients, such as vitamin C.

Foods and drinks good for people with acne

Six: Broccoli, spinach, kale, bell peppers, cauliflower, carrots, beets…

Fruit: Berries, grapefruit, oranges, apples, cherries, bananas, pears, grapes, peaches…

Whole grains and starchy vegetables: Sweet potatoes, quinoa, pumpkin, whole wheat, brown rice, oats, buckwheat…

Healthy fats: Whole eggs, olive oil, avocado, nuts, coconut oil…

Plant-based milk: Cashew milk, almond milk, coconut milk…

High quality protein: Salmon, tofu, chicken, eggs, shellfish…

Beans: Chickpeas, black beans, lentils…

Anti-inflammatory herbs and spices: Turmeric, cinnamon, black pepper, parsley, garlic, ginger…

Sugar-free drinks: Filtered water, carbonated mineral water, green tea, lemonade…

In addition to eating a healthy, nutritious diet, people with acne should change other lifestyle factors such as quitting smoking, avoiding alcohol, getting enough sleep, and controlling stress.