An acne breakout is every teenager’s worst nightmare. The last thing you want before a weekend get-together with your friends is a face full of pimples. Don’t worry, we’re here to help. A ton of research has been done on what exactly causes acne but the findings are somewhat unclear.
The consensus seems to be that there are no common foods that have the same effect on every person. For example, chocolate may cause breakouts in one person but cheese may spark acne in another. While each person responds differently to certain types of foods, there are specific foods that are known to spark a reaction.
The consensus seems to be that there are no common foods that have the same effect on every person. For example, chocolate may cause breakouts in one person but cheese may spark acne in another. While each person responds differently to certain types of foods, there are specific foods that are known to spark a reaction.
Below is a list of trigger foods for acne. If you’re experiencing breakouts, try eliminating one or two foods at a time (eliminate dairy for one week, greasy foods the next etc) to see if removing these foods helps to keep your skin clear. If you want to make sure you don’t breakout, avoid all of these foods altogether as much as possible. Here are 13 trigger foods for acne…
1. Chocolate
While chocolate is often blamed for causing breakouts, Los Angeles, California based dermatologist, Dr. Ava Shamban says that chocolate won’t literally cause a break out. “[Actually] there’s little evidence that chocolate or any specific fatty foods will cause acne.” However, Dr. Shamban does note that, ” [Studies show that a] high-sugar/high-fat diet can increase sebum production and promote inflammatory responses in the body…which can lead to acne.”
This means that even though evidence is inconclusive that a diet high in sugars and fatty foods causes acne breakouts, there is a correlation between overindulging in sugary foods and the fact that those individuals tend to have more acne breakouts compared with people who eat a diet high in other types of fresh foods (i.e., fresh fruits and vegetables).
2. Coffee
I know – if you’re a coffee lover you’re just shaking your head right now. Sadly, this energizing drink is also one of the foods that cause acne. Coffee beans contain an organic acid content that increases cortisol levels. Cortisol is popularly called the ‘stress hormone’ that acts like androgen promoting inflammation and sebaceous glands. Consider replacing coffee with tea, a better and healthier option any day. I love Teecino – this brand of tea has the flavors and aroma of coffee without the caffeine jolt and acne inducing properties.
3. Cheese
Not all dairy products are harmful to the skin, but among the harmful kinds, cheese is one of the top foods. You should definitely avoid cheese and keep it out of your healthy diet because cheese can cause acne noticeably. You should also avoid adding cheese on burgers or pizza. Fresh milk and yogurt are the replacements that are good for you. Remember that all types of cheese, cream, creamy, caramel should be limited because they contain progesterone and steroids that can leave on our body negative effects as it can increase the activity of the gland fat, leading to acne.
4. Milk
As I have mentioned above, even the best of body-friendly foods may turn out to be skin damagers. Milk (especially the skim) has a tendency to enter into our bloodstream, affect insulin, promote inflammation and increase oil production.
Not to mention, that dairy in general can promote mucous secretion in the gut as well as inflammation. Digestive health is very closely tied to your skin’s appearance – most especially the skin in the forehead and chin region. If you struggle with breakouts in those areas then you likely need digestive support.
Cutting out dairy from your diet for a limited time (say 2 to 4 weeks) to see if your skin starts to clear is a good idea. At the very minimum, organic milk is the better option (in comparison to conventional) because it does not have added hormones which can also cause hormone disruption and hormone related breakouts.
5. Chips
Potato chips (made with white potatoes) are one of the most popular junk foods in the United States. However, not only are chips fried in nasty oils and lacking in almost all vitamins and minerals, they’re also a major acne-causing food ruining our skin. The reasoning here is largely the same as our first two points: chips contain far too many carbs, produce a quick insulin spike, and lead to systemic inflammation. On top of that, the industrial seed oils used in making potato chips are very high in omega-6 fats, which is very bad news for your body. Try eating some wild-caught fish (which is high in beneficial omega-3s) instead. This pan-seared tuna steak is delicious, loaded with omega-3 fatty acids, and is just one example of the many better dietary choices out there.
6. Spicy Foods
Many blame spicy foods (or spice-filled foods, particularly those with red chilies and other hot spices) for acne breakouts. In fact, a 2006 Jordanian study that was published in the Eastern Mediterranean Health Journal, showed that acne patients tend to link spices to worsening of acne and breakouts.
However, the evidence is still rather inconclusive, and well-controlled studies between diet and acne aren’t prevalent enough to point to spicy foods as a direct acne cause. In fact, most doctors and dermatologists state that its’ more common for factors like cosmetics, fluctuating hormones (i.e., during premenstruation) and family history of acne to lead to frequent breakouts and severe cases of acne.
7. Peanuts
Peanuts are surely the most surprising inclusion among foods that cause acne. Peanuts can worsen your breakout, thanks to an androgen it contains, by increasing the production of sebum. Peanuts are believed to make your face oilier. People who consume an excess of peanut butter are known to have more acne concerns than those that don’t.
Other nuts like cashews and almonds are acne-safe and are better alternatives to peanuts. They have no connection with androgen.
8. Ice cream
Ice cream may be one of the worst culprits when it comes to acne-causing foods. In fact, multiple scientific studies have linked ice cream to bad acne breakouts. Why is this? Well, you are not only getting the issues found in milk, but you are also adding in sugar! No wonder ice cream is a direct ticket to breakouts. If you absolutely have to indulge in some kind of frozen dessert, try to go for some frozen berries, or this healthy Paleo Vanilla Mango Ice Cream. Both of these are much better options if you want to maintain clear skin.
9. Soda
Soda is hands down the worst acne-causing food or drink in the standard American diet. Besides being loaded with fructose (which has its own unique set of problems), soda is entirely devoid of any nutrients. As pointed out by many different scientific researchers, soda is almost on par with alcohol when it comes to how damaging it is to your body. But how does it cause acne? Well, quite simply, fructose is sugar — and soda is loaded with both. This sugar causes a huge insulin spike, and then a subsequent crash, which is part of why you’re actually hungrier after consuming a soda. Ditch the dark brown poison, and replace it with water instead. Your skin will thank you.
10. The so-called healthy cereals
Do you often get fooled by the “natural” packaging that you see on the foods in the store? It makes sense that whole grains are healthy since you see that promoted everywhere.
In reality, wheat and specifically the protein gluten that is found in wheat products, is damaging to the digestive system. Not only can it create micro-lesions in the gut, but it’s just so hard for the body to digest. It compromises digestive function and this is a one of the main contributing factors to breakouts that beauty companies will never tell you. Plus, cereals are highly refined and high in sugar and that’s not a great combination for clear, glowing skin.
11. Alcohol-rich Cocktails
Mojitos, margaritas and most other cocktails out there are all packed with sugar (remember blood sugar spikes and inflammation promote breakouts and the breakdown of collagen through a process called AGEs).
Adding insult to injury, alcohol, a diuretic can dehydrate your skin. If your skin is dry, the pH will be out of balance. This can cause overproduction of sebum, the pores get clogged and more breakouts occur. Of all the foods that can cause acne, alcohol is kind of a double whammy because of all of its other negative health effects. Hard liquor is just bad for your skin long term.
If you want to have a drink, red wine should be your best alternative. Time and again, red wine has proven itself as an anti-aging drink. Because it contains resveratrol it’s friendly for most skin types, including acne prone skin. If hard liquor is what you’re after, the best choice is Grey Goose Vodka. Have a glass of water between each cocktail to stay hydrated and reduce the amount of alcohol intake.
12. Bad Fats
The world would have been a better place without bad fats like canola oil – one of the most common ingredients in processed foods including cakes, cookies and chips. Do not forget to check the ingredients printed on food packages – even the ones labeled “natural” and “organic.”
You might be surprised by what makes it’s way into those bags. Processed foods like these can block tiny blood vessels present in the skin, just like they clog arteries in the heart. When blood circulation in your (facial) skin becomes stagnant, say hello to dark circles. Some women experience dark circles under the eyes due to blood pooling in that area causing the appearance of a “shadow” or darkness under the eyes.
And if that’s not enough these bad fats and processed foods also cause inflammation, exacerbating acne flares. But you don’t need to steer clear of all foods that contain fat. Omega-3 fatty acids and monounsaturated fats are great for your skin. Chia seeds, walnuts, avocados and flaxseed oil are all skin-saving foods.
Obviously, there are many other factors that cause breakouts. But a healthy and balanced diet can help you keep that acne at bay, besides all the other benefits.
As you can see, sticking to a whole-food, low-sugar diet, is the best approach for limiting acne-causing foods. Eat lots of cruciferous vegetables (which are also beneficial for many other reasons), grass-fed protein, and healthy fats.
Like and share. Don't forget to like our page for latest health tips and knowledge.
Comments
Post a Comment