There is a split opinion about the connection between your diet and acne. Some dermatologists will tell you that there is no connection and that your acne is the result of the outside environment and the products you use on your skin. But some of the researchers say otherwise. So does your diet affect acne?
Firstly, we need to understand that everyone is different. Same as not all products will work well on everyone, and not all people will react the same to certain foods. But some of the most common acne food triggers might be dairy, chocolate, food with a high glycemic index, greasy food and fast food. I wrote here about the other causes of acne.
Diet and acne – Dairy
There has been no evidence that milk and dairy have comedogenic effects, but the hormones produced by cows in pregnancy do. Milk contains insulin-like growth factor 1 (IGF1), and researchers believe that that’s what causes acne. All of us naturally have IGF-1 in our bodies. Their levels increase in puberty under the influence of growth hormone, and higher levels of IGF-1 stimulate sebaceous glands to produce more sebum which can lead to the development of acne.
Similarly, milk consumption leads to a higher concentration of insulin-like growth hormone 1 in the blood, which can cause adult acne. Skim milk we usually buy in grocery shops can be more comedogenic than fresh milk. The hormonal balance of skim milk may be impaired, and manufacturers usually have to add other components to it to maintain the consistency of the milk. Most often, they add whey protein which also has a link to promoting acne.
Diet and acne – Foods with a high glycemic index
A diet full of foods with a high glycemic index is shown to lead to acne. After eating a food high in glycemic load (candy, white bread, white pasta), our insulin levels go up, and they stimulate the production of the androgen hormone. They then stimulate sebaceous glands, and excess sebum can block the pores and cause acne. High insulin levels also increase the level of IGF-1 and decrease the level of IGFPB3 (insulin-growth factor binding protein).
As I mentioned above, IGF-1 increases androgen levels, and androgens increase IGF-1 levels. It’s a vicious cycle that ends up with stimulated sebum production. There was a study done which was comparing the occurrence of acne in people in Western populations and people in rural areas. It showed that the western diet (bread, cookies, pasta, cereals, red meat) is more likely to stimulate acne (and other health issues) than the non-western diet (full of fresh fruit, vegetables, fish, and whole grains).
Diet and acne – Chocolate
The biggest disagreement is about the effect of chocolate on acne. There has been no exact connection. Some people will break out after eating a bar of chocolate, and some people won’t. It usually depends on the type of chocolate. We know that dark chocolate is good for us. It’s full of antioxidants, and it’s also very nutritious, and it may improve blood flow and lower blood pressure. But we should always aim to eat chocolate with 70% cacao or higher. Therefore quality dark chocolate shouldn’t cause any breakouts, but milk chocolate could. It is usually full of sugar and contains dairy, both of which can cause acne. So if you crave something sweet, you should go for a few pieces of nice quality dark chocolate. It will help with cravings and won’t cause any damage.
Of course, everyone should see for themselves. Keep track of what you eat and how it reacts with you. I know that dairy breaks me out and gives me other troubles, like cramps, bloating and gas. I also know that sugary food, especially if I eat it later in the evening, gives me at least one pimple. And that’s why I avoid foods like that and try to eat as healthy and diverse as possible. And I must say that it makes a massive difference in my skin. I might still get one or two of those lovely white pimples that go away in a few days, but I don’t get those painful big cysts that sit on my face for weeks. For me, that’s a win.
