Doctors told us that food has nothing to do with acne; but I'm afraid it's about to change. Although few studies have established the correlation between food and acne, an interesting study was conducted in Australia several years ago.
Acne and Hyperglycemic Diet
In 2007, the Royal Melbourne Institute of Technology (RMIT, Australia)) The Department of Dermatology of the University and the Royal Melbourne Hospital conducted a test on two groups of men. One group received a hypoglycemic diet consisting of lean meat and whole grains. L & # 39; the other group consumed a wide range of & # 39; high glycemic index foods that resemble the typical modern diet. These included soft drinks, potato chips, white bread and snacks.
After 12 weeks, the & # 39; acne men with low glycemic diet was reduced by 50%. From the results of this test, we can see that there is a close relationship between diet and acne.
Is it possible that changing your diet improves your acne? And why avoid simple carbohydrates can reduce the frequency of outbreaks?
Why simple carbohydrates can trigger acne
When you eat foods high in carbohydrates, your blood sugar levels increase dramatically. This triggers the additional secretion of insulin by your pancreas, which lowers your blood sugar
. The increase in insulin level leads to increased sebum production by the sebaceous glands. Sebum is the natural oil in your skin that keeps your skin hydrated and eliminates dead skin cells. He goes to the pores through the hair follicles. When there is an excess of sebum in the pores, the P. acnes bacteria develops and clogs the hair follicles. As a result, blackheads will develop.
There is another reason for rashes when consumption & # 39; high glycemic foods. Insulin is one of the essential hormones in your body. When the level of insulin increases, this will cause a hormonal imbalance that will also affect other hormones. In this case, even your androgens (male hormones) and your growth hormones, such as insulin-like growth factor 1 (IGF-1), will also increase. These hormones will cause the release of more sebum in the sebaceous glands, resulting in the & # 39; acne. Can this lead to acne?
According to Dr. Susan C. Taylor, a dermatologist in New York, if you increase the consumption of healthy foods, you will help your skin. In other words, healthy skin without imperfections is essential for a healthy diet.
If you do not eat enough healthy foods, you risk depriving your body of enough vitamins A, C, E, B6, B12, B1, zinc and iron. These vitamins are important for keeping your skin healthy and without acne.
You may be skeptical at this point. How would a daily nutritious diet improve your skin?
A study was conducted on the tribes of Papua New Guinea and Paraguay in 2002. According to the archives of the Dermatology Archives, these people only eat natural foods in which they have gathered. the jungle and the rivers. Surprisingly, they don & # 39; had no & # 39; acne, probably because their diet was rich in fiber and high nutritional value. Unlike the typical American diet, you also notice that they do not consume a lot of sugary foods.
You can attribute to your diet the cause of acne. However, not everyone will have the same impact. Some victims may be sensitive to certain foods while others may not have acne with the same foods. But you can rest assured that a healthy diet can determine the condition of your skin.
Your modern diet may be the problem
If you examine your diet today, you will agree with me that most cereals are processed. . They lack fiber and essential nutrients for the skin. In addition, you probably do not eat enough fruits and vegetables every day to provide your body with enough antioxidants, vitamins, and minerals. The increasing share of processed foods in your eating habits, especially those that contain a lot of omega-6, will have a significant negative impact on your skin.
So, how to remedy the lack of nutrients in your diet have clear skin? Obviously, you have to exclude certain foods that are not going to help your acne and include foods that are beneficial to your skin.
What You Should Avoid
First, let's talk about processed foods, because most of your daily meals are mostly processed foods.
Do you know that the molecular structure of raw and processed foods is not the same? When you eat processed foods, your body thinks that they are foreign invaders. The molecular structure of processed foods has caused the appearance of free radicals considered as toxins. In response, your immune system will produce white blood cells to protect you.
In short, you must limit the consumption of processed foods. In doing so, you will reduce the amount of free radicals in your system.
High Glycemic Foods
Let me go back to the Australian study above; When you reduce the consumption of high glycemic foods, your acne can improve. So avoid high glycemic index carbohydrates. Foods such as donuts, French fries, white bread and breakfast cereals should be excluded from your list of diets.
What about refined sugar? It is also a high glycemic load. So, refrain from any food containing refined sugar. This includes sweets, alcohol, pastries and soft drinks. Do not forget that sugar can increase your blood sugar, which will boost the production of insulin and hormones. This vicious cycle will cause more sebum, clogging the pores.
Forget about dairy products. They may have a low glycemic load, but they also contain a lot of hormones because the main source comes from lactating cows. Consumption of dairy products can cause an increase in androgen, possibly resulting in acne.
Avoid vegetable oils rich in omega-6 fatty acids, especially safflower, sunflower and sesame. and corn oils. Too much omega-6 can cause inflammation of the skin. If you did not already know, acne is an inflammatory reaction.
Acne Trigger Foods
As mentioned earlier, some patients experience sudden flare-ups after consuming certain foods. The best way to identify these trigger foods is to keep a journal. Watch for the condition of your skin after eating certain foods for 24 hours. If this food causes breakouts, avoid it.
What You Should Include
You need protein for skin repair, effective detoxification of your liver and maintenance of hormonal levels. Include salmon, lean meat and whey protein in your diet.
Low Glycemic Foods
Since hypoglycemia can prevent acne by limiting an insulin spike, you need to increase fruit consumption and vegetables. All carbohydrates are not bad. You just have to pick the right ones. Whole grains that contain complex carbohydrates and lots of fiber like millet, quinoa, brown rice, barley, rolled oats and buckwheat should be part of your daily diet. In addition, fiber greatly reduces blood sugar levels after meals.
Eat a lot of antioxidant-rich foods containing many vitamins A and E. Blueberries, green tea and whole grains, green leafy vegetables, broccoli, chestnuts, Acai berries, pomegranates, purple carrots and red grapes are among the best sources of these essential nutrients.
Omega-3 Fatty Acids
Increasing the Consumption of Omega-3 Fatty Acids such as Salmon, Mackerel, Anchovies, Sardines, Flaxseed, Nuts and Salmon Evening primrose. In the standard American diet, the ratio between omega-6 and omega-3 is 20: 1. By eating more foods rich in omega-3, you can reduce the gap. The ideal ratio should be between 1 and 1.
How are omega-3s beneficial to your skin? Omega-3s help renew skin, protect cells against toxins, promote nutritional absorption at the cellular level, and help eliminate cell waste. It also contains a large amount of anti-inflammatory agents such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to minimize the appearance of acne.
Zinc is another important nutrient for your skin. It helps stabilize hormonal levels that can be effective in controlling acne. The best sources of zinc are oysters, lean meats, poultry and pumpkin.
Always drink plenty of water. Water keeps your immune system functioning properly and regulates the elimination of toxins. If you stay hydrated, your skin will look better.