Wednesday, 6 January 2016

Foods that may be triggering your acne backed up by Science

A few years ago, the whole 'food doesn't cause acne' statement made me make a lot of bad decisions, namely invest in so many skincare products that were marketed towards 'anti-acne', 'oil-free' 'anti-bacterial' etc. While, it might be true for a few, I think acne in most people can be reduced and completely cured by a change in diet.

Here's a more science-based post: I'll link some studies and literature reviews about foods that may be triggering your acne.

Milk and Other Dairy Products

Saturated and trans-fats

'pizza 002' by British Mum licensed under CC BY 2.0

High Glycemic Foods: Glycemic Index measures blood sugar levels after a meal

High insulinemic foods: different types of food release different insulin levels
  • Dietary intervention in acne (2012): talks about the link between the Western diet, and how it effects hormone and chemical pathways that 'activates' acne
  • Increased consumption of high insulogenic foods like milk, and meat contributes to high insulin and insulin-like growth factor levels, which then promotes acne through different chemical pathways.
  • Low glycemic foods can be high insulogenic foods, for example meat, zero carbs, but it is still highly insulogenic. 
You could also have a food allergy or slight sensitivity that is showing up as inflammation (acne). If you think one of these foods has an effect on your skin, I would try to eliminate it for a week or two and see how it goes. For most, I really think dairy is the culprit, as it is contains saturated fat, is highly insulogenic, has a high GI, and effects hormones through different pathways. Let me know how you go in the comments below!

xo, Amali

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