While we’d all like to think our acne days are behind us, pimples affect 54 percent of women and 40 percent of men over the age of 25, according to a study published in the Journal of the American Academy of Dermatology. In addition, the number of adult acne patients continues to rise. “I have seen an increase in adult acne in my practice over the past 18 years”says Valori Treloar, MD, dermatologist and co-author of The Clear Skin Diet.
As more adults visit the dermatologist, experts are considering the causes of this unwanted condition. While possible causes include pollution, high stress levels and newly developed prescription medications, an emerging body of research points to another culprit: the Western diet.
But wait, haven’t doctors, nutritionists and reporters been telling us for decades that the link between food and acne is just a myth? That loading up on chocolate bars and fried foods won’t result in a face full of pimples?
The food-acne connection
Although a famous 1969 study on the effect of chocolate on the skin is said to have debunked any link between food and skin problems, dermatologists may have been too quick to dismiss the influence of diet on acne. Recent studies show that foods with a high glycemic index, such as refined grains and processed sugars – the mainstays of a typical Western diet – cause breakouts.
Foods with a high glycemic index, such as chips, cereal, white bread and soda, raise blood sugar levels too quickly – and the pancreas responds by producing extra insulin to lower those sugar levels. As an unintended consequence, the insulin also signals the sebaceous glands to produce and secrete sebum, an oily substance that is transported through the hair follicles to our pores. In the right amounts, sebum is a good thing; it washes away dead cells and keeps your skin lubricated. But too much causes the bacteria Propionibacterium acnes to over-proliferate and cause hair follicles to seize up. The result? Whiteheads and blackheads on your forehead, chin and cheeks.
Plus, what Americans don’t eat can be just as problematic for their skin. For example, because 97 percent of our grain intake comes from processed grains rather than whole grains, we don’t get enough of the fiber, zinc and vitamin B6 that can help curb acne. And the vast majority of American adults fail to eat seven to nine servings of fruits and vegetables daily, leading to a deficiency of vitamins and antioxidants that block breakouts.
Overconsumption of omega-6 fatty acids from processed foods and vegetable oils, coupled with underconsumption of the anti-inflammatory omega-3 fatty acids found in salmon, walnuts and flaxseeds, only worsens the problem, because inflammation (already implicated in heart disease, diabetes and prostate and breast cancer) can also damage our largest organ, the skin. damage.
On the other hand, following a low-glycemic diet can get rid of those pimples once and for all. In an Australian study, researchers examined 43 male acne patients, with one group fed a low-glycemic diet of whole grains, lean meats and fish, while the control group followed a regimen of high-carb, high-glycemic foods. After twelve weeks, the low-glycemic dieters had far fewer pimples than the control group.
Bad news food
Before you declare war on ginger snaps, macaroni, and cheese, know that food affects everyone differently: Some people react more strongly to acne-promoting foods than others. Not all acne patients are the same. To determine which foods are causing problems for your skin, Richard Fried, MD, dermatologist and author of Healing Adult Acne, recommends keeping a food log to track what you eat. “Take note of certain foods or types of food you ate four to 24 hours before your acne flare-up”he says. See how your skin reacts to specific foods and eliminate anything that’s causing problems. While no blanket food recipe can cure acne, experts recommend avoiding these specific foods and food categories to achieve glowing, flawless skin:
REFINED GRAINS: Because they are so highly processed, many grains, breads and other flour-based foods lack the zinc and antioxidants our skin needs to fight acne.
REFINED SUGAR: Candy, soda, baked goods and cookies can be particularly troublesome for those prone to acne. These indulgences raise blood sugar levels, which your body tries to lower by producing more insulin and male hormones. These hormones, in turn, cause the sebaceous glands to work overtime, resulting in clogged pores and inflammation.
MILK: “If there’s one thing you should cut out of your diet if you want clear skin, it’s milk”says Alan Logan, ND, co-author of The Clear Skin Diet. Although relatively low on the glycemic index, milk has a heavy hormone load; even organic cow’s milk contains hormones because it comes from lactating cows. These hormones, along with a high percentage of calcium, have made milk a suspected acne trigger for decades. Dermatologists believe that milk accelerates the body’s synthesis of androgens, male hormones present in both men and women, which cause the sebaceous glands to release excess sebum. You can avoid the spot-causing effects of milk without skimping on calcium by switching to calcium-fortified soy milk and other non-dairy milks and eating plenty of spinach, kale and tofu.
VEGETABLE OILS: Corn, sunflower, safflower and sesame oils contain many more omega-6 fatty acids than anti-inflammatory omega-3 fatty acids. This imbalance promotes inflammation, which causes skin cells to clump together and clog pores.
Nutrition against acne
Now that you know which foods to avoid, you may worry that you may be facing a serious food shortage. But rest assured, there are plenty of delicious foods that help fight acne too, including:
WHOLE CORN: When it comes to combating acne-causing inflammation, high-fiber whole grains work like a charm. “Whole grains contain many antioxidants”says Logan. “They also stabilize blood sugar levels and prevent insulin spikes.” But be careful when searching the grocery store aisles for whole grain products; Cunning label language can make a loaf of bread or box of pasta seem like a healthy choice, when in reality it contains only a small percentage of whole grains. Logan recommends checking a product’s nutritional information to ensure it is high in fiber and low in sugar. Even better, forget wheat and try ancient grains like quinoa and millet.
FISH: Known as the premier source of omega-3 fatty acids, cold-water oily fish are packed with anti-inflammatory eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The Clear Skin Diet touts oily fish like mackerel, salmon, anchovies and sardines as the most powerful choices for blemish-free skin.
GREEN VEGETABLES: Packed with Salmon and Dill Soup SERVES 4-6 2 medium salmon fillets, skinless 2 cups water 1 medium sweet potato, peeled and diced 2 medium carrots ½ onion, diced 2 cups rice milk ½ cup finely chopped fresh dill, stems removed 1 teaspoon salt 6 tablespoons cornstarch inflammation-fighting nutrients and loads of antioxidants, most green Leafy greens are high in fiber, which helps slow the rise in blood sugar levels after eating.
PURPLE AND DEEP RED FOODS: According to The Clear Skin Diet, foods containing anthocyanins are high in antioxidants and help maintain blood flow to the skin, promoting optimal cell turnover (essential for keeping pores clear). Acai, pomegranates, purple carrots, black grapes and beets are all great choices.
GREEN TEA: In addition to its many health benefits, green tea also helps prevent pimples. It is packed with the antioxidant catechin EGCG, an effective anti-inflammatory. But beware of bottled green tea drinks, which often contain a lot of added sugar and calories.