What is acne?
Acne is a common skin condition that results in
pimples, often on the face, chest, forehead, upper back, and shoulders. Although it mainly affects teenagers and young adults
experiencing hormonal changes, many people continue to struggle with it well
into their 20s, 30s and beyond. There are even times when people develop acne
for the first time as adults. Several
factors are responsible for it:
·
Fluctuating hormone levels
·
High humidity and/or air
pollution
·
Stress
·
Genetics
·
Certain medications
·
Using oily and greasy personal
care products
What are the different types
of acne?
· Whiteheads- Bumps closed or clogged by
oil and dead skin.
· Blackheads- Open bumps filled with
excess oil and dead skin.
· Pustules- Pus-filled pimples that look
like whiteheads surrounded by red rings.
· Papules- Small red or pink inflamed
bumps.
· Nodules- Large and painful solid
pimples that are deep in your skin.
· Fungal acne (pityrosporum folliculitis)- Occurs due to an excessive yeast development in hair follicles.
· Cysts- Pus-filled pimples that can
cause scars.
Before moving forward, you
must understand that food is not directly responsible for acne. Only if already
you have acne-prone and excessively oily skin, or lack a proper cleansing
routine, the following foods can cause a reaction:
·
Sugar
Among the list of foods
that cause acne lies sugar, which we consume as refined white sugar in
forms like sodas, tetra pack juices, honey, etc. and is knowingly and prominently
high in refined carbs content. They easily get absorbed fast into the
bloodstream, raising your sugar levels and the increase in insulin levels also forces
excess sugar into your cells, which in turn causes acne.
·
Greasy Food
Fried foods or items like
bacon and burgers contain a lot of greases and also have extra fat in the meat.
This excess oil and fat can often lead to an outbreak of pimples so if you
notice an outbreak after consumption then refrain from eating greasy foods, at
least till it subsides.
·
Fast Foods
Teenagers who consume high
amounts of fast food like burgers and fries (and already experiencing hormonal
changes) are more likely to experience acne. However, the link between fast
food and the specific ingredient that causes acne is still unknown. Completely
avoid fast foods if you are looking to follow a diet for acne-free skin.
·
Dairy Products
A study conducted on teenagers
showed that consumption of low fat and skimmed milk led to a rise in acne but the
relation between milk and acne is not clear yet. It is best to include dairy
among foods to avoid
for acne if you notice acne after milk consumption.
·
Chocolate
In a study conducted on men,
it was discovered that those who consumed 100% unsweetened cocoa experienced a
significant increase in acne. The study concludes that eating chocolate, which
usually contains milk, a dairy product by nature, along with sugar, makes the
immune system highly reactive to acne-causing bacteria.
·
Refined Grains
Refined white flour or greens
are commonly found in bread, cereals, pasta, and rice noodles. These have high
levels of glycaemic index (GI) and raise blood sugar levels. Insulin makes the
androgen hormones more active, resulting in faster cell growth and sebum
production which ultimately leads to acne.
·
Whey Protein Powder
Whey protein is a powerhouse
of proteins and amino acids like leucine and glutamine, this powder is most
commonly consumed by male athletes and bodybuilders. While this does help them
build muscles or achieve their desired goals, its consumption also makes the
skin cells grow and multiply faster than usual, besides rising insulin levels,
which can also be a trigger of acne.
What Foods Help To Keep Acne
At Bay?
Just as there are foods to be
avoided to prevent acne, there are some you can (or must) include in your diet for clear skin. Foods
with a lower glycemic index (GI) like complex carbohydrates and certain items
in the food chain can very much reduce the appearance of acne. Some of these include:
·
Complex Carbohydrates
Complex carbohydrates are
found in whole grains like quinoa, brown rice, and whole-wheat bread; fruits
and vegetables in solid and not juiced form, carrots, red and yellow peppers,
tomatoes, spinach, sweet potatoes, and apricots; and legumes such as beans,
dals and peas.
· Zinc
People with low zinc levels in
their bodies can be more susceptible to acne so consuming zinc-rich foods like
beans, chickpeas, seeds like pumpkin and sunflower seeds, shellfish and meat
can be beneficial for the skin.
·
Probiotics
Probiotics are the holy grail
for more than half of your skin’s problems since they promote good gut health
and a healthy gut helps reduce inflammation, consequentially reducing the
appearance of acne. Probiotic supplements are also beneficial but if you are
looking for more home remedies then you can try out some probiotic-rich foods
like yoghurt, buttermilk, kefir, etc.
·
Vitamins A, D and E
A study discovered that those
with Vitamin A and E deficiency exhibited increased acne. Foods like tuna,
liver, butter, eggs, cream and feta cheese, mackerel etc. are rich in Vitamin
A, while nuts like peanuts and almonds, and vegetables like broccoli are rich
in Vitamin E. you can also take vitamin supplements for these but know that
supplements for Vitamin A and D should not be taken without a doctor’s
suggestion.
· Turmeric
High on the list of foods
that prevent acne lies turmeric which contains curcumin, a potent
antioxidant that is known for its anti-inflammatory qualities. It can also help
regulate blood sugar levels and reduce the occurrence of acne-causing bacteria.
The good thing is that it can be had as an oral supplement on the doctor’s
advice or even applied topically for significant benefits.
In the end, while there is
still not 100% evidence on whether some foods have a definite connection to
acne, there are definitely some foods that act as triggers and can result in
outbreaks as it happens to nearly 10% of the world’s population. So, if you
know that consuming a certain dish or food item can make things go south for
you, it is best to avoid eating it altogether and follow a healthy and safe acne
diet plan that suits your skin.
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