Doctors have been telling us that food has nothing to do with acne; but I am afraid this is about to change. Although there are not many studies in establishing the correlation between food and acne, there is one interesting study done in Australia several years ago.
Acne and High Glycemic Diet
In 2007, the Australia’s Royal Melbourne Institute of Technology (RMIT) University and Royal Melbourne Hospital Department of Dermatology conducted a test on two groups of men. One group was given a low-glycemic diet which consisted of lean meat and whole grains. The other group consumed a wide range of high-glycemic index foods which resembled the typical modern diet. These included soda drinks, potato chips, white bread, and snacks.
After 12 weeks, the men with low-glycemic index diet had their acne reduced by 50%. Based on the result of this test, we can see that there is a strong relationship between food and acne.
Is it possible that changing your diet will improve your acne? And why avoiding simple carbohydrates can reduce the frequency of breakouts?
Why Simple Carbohydrates Can Trigger Acne
When you feed yourself with high carb foods, your blood sugar level increases dramatically. This triggers your pancreas to release more insulin to bring down your blood sugar level.
The increasing level of insulin will cause the sebaceous glands to produce more sebum. Sebum is your skin’s natural oil which keeps your skin hydrated and removes dead cells. It travels to the pores through hair follicles. When there is excess sebum in the pores, the P.acnes bacteria will flourish and clog the hair follicles. As a result, blackheads will develop.
There is another reason for the breakouts when consuming high glycemic foods. Insulin is one of the essential hormones in your body. When there is a spike in the insulin level, it will cause hormonal imbalance which also affects other hormones. In this case, even your androgen (male hormones) and growth hormones like insulin-like growth factor 1 (IGF-1) will also increase. These hormones will cause your sebaceous glands to release more sebum which lead to acne.
Nutritional Deficiency And Acne
How about deficiency in certain nutrients? Can this lead to acne?
According to Dr Susan C. Taylor, a dermatologist in New York, if you increase the intake of healthy foods, it will help your skin. In other words, healthy eating is required for blemish-free skin.
If you are not eating enough healthy foods, you may deprive your body of getting enough vitamin A, C, E, B6, B12, B1, zinc, and iron. These vitamins are important in keeping your skin healthy and acne-free.
You may be skeptical at this point. How would a daily nutritious diet improve your skin?
A study was done on the tribal people in Papua New Guinea and Paraguay in 2002. Based on the records in the Archives of Dermatology, these people ate only natural foods that they gathered in the jungle and rivers. Surprisingly, they did not have any acne, probably because their diet was rich in fibers and high in nutritional value. Unlike the typical American diet, you also notice that they didn’t consume lots of sugary foods.
You can blame your diet for the cause of acne. However, not every one will experience the same impact. Some victims may be sensitive to certain foods while others may not have any acne with the same foods. But you can be rest assured that a healthy diet can determine the condition of your skin.
Your Modern Day Diet May Be The Problem
If you look at your diet today, you will agree with me that most grains are processed. They are lacking in fiber and essential nutrients for the skin. Furthermore, you probably do not eat enough fruits and vegetables every day to provide your body with enough amount of antioxidants, vitamins and minerals. The rising portion of processed foods in your eating habit, especially those with high level of omega-6, will have a significant negative impact on your skin.
So how do you address the lack of nutrients in your diet so that you can have clear skin? Obviously you need to exclude certain foods that are not going to help your acne and include foods that are beneficial for your skin.