Several studies have suggested that the food you intake is associated with the acne you may have on the face, back, shoulders, etc.

If you are looking to improve your skin, understanding the connection between the food you consume and acne can be a powerful tool.

Let's explore which foods might exacerbate your acne issues.

5 foods you should avoid if you have acne

Without having to mention, the food we consume affects our mental and physical health, but who would have thought that acne is also something you can relate to with your daily diet? 

Here are 5 foods to stay away from if you are dealing with frequent breakouts - 

Refined Carbohydrates

A cross-section study depicts how dietary glycemic load can affect acne. Blood sugar spikes caused by refined grains trigger the pancreas to release insulin. Other hormones like IGF-1 are indirectly affected by insulin elevation. Where IGF-1 may cause sebaceous glands to produce more sebum. And ultimately excess sebum causes clogged pores and gives the bacteria on the skin a chance to grow.

Another (example) research shows when 2,258 USA patients were placed on a low-glycemic diet (foods with little effect on blood sugar levels) in order for them to lose weight, 87% of the patients claimed they had less acne and 91% claimed they needed less acne medication.

Sugary cereals, cookies, pastries, cakes, and packaged snacks are some examples of the kinds of carbs you need to avoid.

Dairy Products

In some individuals, acne might get triggered due to cow milk consumption. 

Cow's milk naturally contains hormones and bioactive molecules that can easily cause inflammation and stimulate sebaceous glands to overproduce sebum. The excess sebum can cause pores to block. Hence, the acne breakouts. 

In a study published in 2018 the results of the low category of dairy, to total milk, low-fat milk, and skim milk intake were significantly associated with the presence of acne. 

Milk sugars (lactose) can be a concern for individuals with acne, as they may trigger inflammatory responses that worsen acne-prone skin. If you suspect you might be lactose intolerant, even slightly, consider eliminating milk from your daily diet.

Fast Food

Often fast food is packed with refined carbohydrates, these products have a high glycemic index GI (indicator of the blood sugar levels). The spikes in the sugar levels release insulin, indirectly influencing IGF-1 producing excess sebum. 

Acne vulgaris, a common skin disease caused by inflammation of the pilosebaceous follicles, was associated with fast food consumption. 

In a cross-sectional research with a sample size of 52 people, which concluded that there was a significant relation between fast food consumption and the incidence of acne vulgaris in the selected sample.

Food items like any salty packed snacks, french fries, fried chicken, sausage patty, hot dogs, bacon, or caramel macchiatos are some examples of foods that are temporarily pleasurable but have acnegenic effects. 

Chocolate

Some types of chocolates like milk chocolate and white chocolate are loaded with sugar. The inflammation caused by sugar in your body may negatively affect acne.

Besides the fact that chocolate contains a fair amount of other ingredients like sugar that are associated with acne breakouts, some studies indicate that cocoa in itself as an ingredient is also responsible for acne.

In 2014, a study was conducted on 14 men aged 18-35. They were asked to consume 100% unsweetened cocoa-filled capsules, hydrolyzed gelatin powder, or a combination of the two, at baseline.

An increase in acne was found at the end of the study, which proved that there was a relationship between the consumption of chocolate and acne. 

In 2017 there was another study on 54 college students, where there was found a significant increase in lesions among college students after 48 hours of consuming chocolate. 

Processed Sugar

Products like soda, sweetened coffee drinks, fruit juice, sports drinks, pastries and candy have high levels of processed sugar. 

In 2020 some researchers examined 24,452 participants in a cross-sectional study and found out that consumption of sugary products was associated with current acne in adults.

Takeaway:

It is important to note that food is one part of how your acne is reacting. Different factors like teenage hormones, stress levels, and pollutants in our environment are also the reason for acne, yet the best way to keep your health and acne in check is to eat healthy. 

As it’s said ‘to keep your outward appearance clean and clear, the inward efforts are the must’, which simply means when your gut is happy it will reflect on your skin as well.