Acne problem! Try Changing your diet

Acne is a common skin problem which depends upon multiple factors like androgen & insulin level, diet etc. There are other studies which point to a close link between diet and acne.

I recommend the following diet based on studies and personal experience, which may help in getting away with pimples.

Diet that aggravates acne

A diet high Glycemic index i.e >70 is related to acne by increasing sebaceous gland activity. Also, increase ratio of Omega 6/Omega 3 fatty acids and high caloric diet has a strong link with acne.

Milk & Dairy products

Milk products contain hormones like insulin-like growth factor 1 (IGF 1) and steroids. These eventually relate to the increased synthesis of androgen hormones. Skimmed milk is not better than normal milk as it lacks estrogen which is associated with reducing the problem. Also, Skimmed milk is more comedogenic.

White rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages/ high glycemic index diet

These all are high glycemic diet which causes increase insulin level in blood and eventually leads to pimples.

Nuts

They are high in protein and fat, which makes them difficult to digest. If these fats and proteins are not digested thenthe immune system may create antibodies that inflame sebaceous glands and cause pimples.

Iodine, Bananas, grapes, spaghetti, ice cream, raisins, corn

They are also commonly associated with Acne problem. 

Chocolates

There is less clinical data available on this issue but still, it may aggravate pimples.

Diet that reduces Acne

Fatty Fish

It contains Omega 3 fatty acids which help in reducing breakouts by decreasing inflammation.
Diet rich in dietary fibers like various cereals

Diet rich in dietary fibers like various cereals

Green tea, Citrus fruit juice, red wine, red grapes, mulberries etc prevent pimples with their antioxidant properties.

Spirulina


It is a blue-green algae that is super nutritious and high in Gamma-linolenic acid (GLA). GLA is an essential fatty acid with anti-inflammatory properties and prevents Acne.

Probiotics

Like yogurt and others, they release anti-inflammatory substances and reduce the sebum production.

 Vitamins A,  &E

Vitamin A and E both are helpful in avoiding pimples; similarly, minerals like zinc, selenium, and chromium are associated with the reduction in acne.

Sushi

 It contains a low Glycemic index i.e <52.

Key Facts: Foods items with a high glycemic index may contribute to acne by elevating androgens & serum insulin concentrations.
On the contrary, low-glycemic-index foods increased SHBG and reduced androgen levels

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21 thoughts on “Acne problem! Try Changing your diet

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