Clear Skin Secrets: 5 Foods To Ditch For Acne-Free Days

Having clear and radiant skin is a goal shared by many, with most often searching for skincare tips to help maintain healthy skin for life. But while countless skincare products are available on the market, the secret to achieving acne-free days might be hiding elsewhere: your diet, to be precise. Research has shown¹ that certain foods can trigger or exacerbate acne breakouts, and by making smart food choices and avoiding these five acne-triggering culprits, you may just unlock the secrets to clear, glowing skin!

1. High-glycemic index (GI) foods

Processed cereals, sugary snacks, and white bread are some examples of high-GI foods that should be limited – or completely eliminated – for clearer skin. This is because foods with a high GI can lead to rapid spikes in blood sugar levels², leading to an increase in insulin production. The surge in insulin may trigger inflammation and excess oil production in the skin, which can then contribute to the formation of acne.

Instead of high-GI foods, consider opting for low-glycemic foods in palaeolithic-style diets³ like leafy greens, sweet potatoes, fruits, nuts, and whole grains. These foods are typically digested more slowly, associated with lower insulin levels, and can help in maintaining stable blood sugar levels.

2. Iodine-rich foods

Iodine is an essential mineral for thyroid function in terms of its proper functioning; however, excessive iodine intake can eventually lead to acne breakouts⁴ – this is especially true for individuals who are more susceptible to its effects.

High levels of iodine in the body may interfere with hormonal balance, particularly the androgen hormones that stimulate the sebaceous glands. These sebaceous glands are responsible for producing sebum; excessive sebum production can lead to clogged pores and the development of acne. In addition, iodine has been suggested to induce an inflammatory response in some individuals. A known factor in the development of acne, inflammation can worsen existing lesions and promote the formation of new ones.

To reduce the risk of acne flare-ups, iodine-rich foods such as iodised salt, seafood, and seaweed should be consumed in moderation. Additionally, it would be beneficial to diversify your diet to include a wide variety of nutrients. Relying on various food sources will help avoid excessive exposure to any single nutrient, like iodine.

3. Refined and processed foods

Refined and processed foods often contain high levels of unhealthy fats and sugar, preservatives, and artificial additives. These components are able to disrupt the hormonal balance, leading to skin issues such as acne. To maintain clear skin, it is best to prioritise whole, unprocessed foods and incorporate Mediterranean-style diets⁵ that are rich in fish, legumes, olive oil, whole grain, vegetables, and fruits and low in saturated fats and dairy.

4. Dairy products

Dairy is a staple in most households today. But dairy products, such as yoghurt, cheese, and milk, have long been associated with acne flare-ups in certain individuals. Studies have found⁶ that milk consumption (especially skim milk) can increase the risk of acne development due to its hormonal components and insulin-like growth factor-1 (IGF-1). IGF-1 is known to stimulate the production of sebum, likewise clogging pores and leading to acne. Instead, opt for plant-based products such as oatmilk which is one of the best options for acne-prone skin.

5. Foods high in saturated fats

Greasy and fried foods contain excessive amounts of saturated fats⁷ that can promote inflammation in the body, skin included. As mentioned, inflammation can exacerbate acne lesions, worsening their appearance. It is recommended to opt for healthier fats like those found in olive oil, nuts, and avocados, which can benefit the skin as they contain anti-inflammatory properties.

Conclusion

Achieving clear, acne-free skin requires a holistic approach – one crucial aspect is by making smart food choices. By combining a balanced diet with proper skincare practices, you will be well on your way to unlocking the secrets to acne-free days and embracing a glowing complexion! That said, keep in mind that individual responses to dietary changes may vary, so pay attention to your body’s reactions and consult with a dermatologist or healthcare professional for personalised advice.

If you are overwhelmed with figuring out a proper diet and skincare routine that works for you, Dr Angeline Yong is here to help. Angeline Yong Dermatology is a dermatology clinic dedicated to helping you find the perfect skincare plan and resolving your dermatological needs to aid you in your journey to looking and feeling your best through the years. Contact us to book an appointment today.

References

Julson, E. (2023, March 13). Top 6 foods that can cause acne. Healthline. https://www.healthline.com/nutrition/foods-that-cause-acne

Smith, R. N., Mann, N. J., Braue, A., Mäkeläinen, H., & Varigos, G. A. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. The American journal of clinical nutrition, 86(1), 107–115. https://doi.org/10.1093/ajcn/86.1.107

Sohouli, M. H., Fatahi, S., Lari, A., Lotfi, M., Seifishahpar, M., Găman, M. A., Rahideh, S. T., AlBatati, S. K., AlHossan, A. M., Alkhalifa, S. A., Alomar, S. A., & Abu-Zaid, A. (2022). The effect of paleolithic diet on glucose metabolism and lipid profile among patients with metabolic disorders: a systematic review and meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 62(17), 4551–4562. https://doi.org/10.1080/10408398.2021.1876625

Danby F. W. (2007). Acne and iodine: reply. Journal of the American Academy of Dermatology, 56(1), 164–165. https://doi.org/10.1016/j.jaad.2006.04.022

Ismail, N. H., Manaf, Z. A., & Azizan, N. Z. (2012). High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study. BMC dermatology, 12, 13. https://doi.org/10.1186/1471-5945-12-13

Adebamowo, C. A., Spiegelman, D., Danby, F. W., Frazier, A. L., Willett, W. C., & Holmes, M. D. (2005). High school dietary dairy intake and teenage acne. Journal of the American Academy of Dermatology, 52(2), 207–214. https://doi.org/10.1016/j.jaad.2004.08.007

Jung, J. Y., Yoon, M. Y., Min, S. U., Hong, J. S., Choi, Y. S., & Suh, D. H. (2010). The influence of dietary patterns on acne vulgaris in Koreans. European journal of dermatology : EJD, 20(6), 768–772. https://pubmed.ncbi.nlm.nih.gov/20822969/

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Clear Skin Secrets: 5 Foods To Ditch For Acne-Free Days