What Foods Trigger Acne?

Acne and food have a weird relationship. An individual's genes, lifestyle, and diet are factors that contribute to the development of acne. However, the link between diet and acne is a controversial topic. Scientists are still collecting evidence and experimenting to find the exact link. While scientists conduct their research, read this guide to learn about foods that are suspected to trigger acne.

Carbohydrates (Carbs) that Cause Acne

Some carbs are great for the body but, others can cause inflammation. You may have heard of the glycemic index (GI), a scale that classifies foods based on the effect they have on a person’s blood sugar (1). When carbohydrates are absorbed rapidly into the bloodstream, it causes your body to produce insulin, a hormone that absorbs the extra sugar from your blood (2). High levels of insulin are not good for people that suffer from acne, as it makes hormones more active and triggers breakouts. To avoid this, it is best to aim for a low-glycemic diet that does not drastically raise blood sugar or insulin levels. The lower the glycemic index, the healthier your skin will be.

1. High GI foods: white bread, white rice, corn flakes, cake, cookies, pretzels, bagels, potatoes, beetroot, mango, raisins, ripe bananas

2. Low GI foods: whole grain bread, green veggies (broccoli, brussels sprouts, leafy salads), seeds, legumes, hummus, berries

Dairy Products that May Cause Acne

Scientists have stated that the more dairy you consume, the more you may breakout. It is a proposed theory that the hormones cows make when they are pregnant transfer into their milk. Those hormonal components can stimulate your skin to produce more oil that triggers acne.

Skim milk is more likely to cause breakouts than whole milk, cheese, and yogurt. If you drink three or more glasses of skim milk per week, you have a higher chance of being affected.

Stay clear of protein shakes such as Whey, casein, caseinates, and milk solids. Those products may trigger breakouts as well.

Fatty and Oily Foods

Acne is strongly associated with a Western diet rich in calories, fat, and refined carbohydrates (3). Stray away from Western food items such as burgers, french fries, hot dogs, nuggets, sodas, and milkshakes. These high-fat diets may increase the development of acne but, the direct link between fast-food and acne are still unclear. However, researchers propose that fatty foods may affect gene expression and alter hormone levels.

The Best Diet for Acne Prone Skin

It does not exist! There are no conclusive studies that link food to increasing or decreasing acne. Acne is individual and you have to find a routine that works in your favor. Try to maintain a healthy diet and lifestyle that compliments you.