Top 12 Foods That Can Cause Acne: Foods to Avoid, Acne Causes

Related Articles

Easy & healthy snack ideas to keep you energized

March 3, 2023

What Is the Best Operation to Lose Weight?

December 7, 2022

Biceps vs. Triceps: What’s the Difference?

December 7, 2022

Foods that may trigger acne include sugar, refined carbohydrates, dairy, alcoholic beverages, gluten and soy products, and more.

Although genetics and hormonal factors play a significant role in acne eruption and intensity, environmental factors and lifestyle also have an essential role to play.

Acne is believed to be more common in people who consume particular types of diets. Although this subject is still being debated, studies have reported that certain foods may trigger acne in predisposed people.

Although there is no scientific evidence that simply foods cause acne, they worsen the skin condition if you already have acne-prone oily skin, resulting in additional outbreaks.

• It is always a good idea to keep a careful eye on your eating habits and how they affect your skin. However, everyone's body and skin are unique and react differently to certain foods.
• Therefore, if you find that a particular meal or food item causes acne, it is best to avoid it.
• It is always best to see a dermatologist before experimenting with your diet to discover what works best for you and your skin.

12 acne causing foods

Twelve foods that may cause acne include:

1. Sugar and sugary foods:
   • Sugar is unquestionably one of the worst foods for acne.
   • According to studies, sugars cause blood sugar levels to increase and result in hyperinsulinemia. Insulin triggers the secretion of other substances that can trigger acne.
   • When extra oil secreted due to these fluctuations combines with microorganisms, acne flares up rapidly. Sweat and infrequent face cleansing exacerbate the issue.
   • Even a moderate amount of sugar may have a huge influence on our health, including acne outbreaks.
   • Reading nutrition fact labels can go a long way toward lowering sugar intake and paving the way for less acne. In any situation, sugar is one of the foods to avoid acne.
2. Foods with a high glycemic index:
   • The glycemic index of meals has been related to acne on several occasions. The glycemic index of a food, which is measured on a scale of 0 to 100, reflects the influence food has on blood sugar levels. 
   • In other words, it assesses the rate at which carbohydrates are broken down and absorbed into circulation. When you consume meals with a high glycemic index, your blood sugar levels increase, as do your insulin levels. 
   • As previously described, this affects hormones and oil production in the skin, potentially leading to an acne eruption. Foods with a glycemic index value of 70 to 100 are considered high, whereas those with a value of 55 or less are considered low. 
3. Refined carbohydrates:
   • There is substantial evidence that refined carbohydrates can cause or significantly contribute to acne. In a nutshell, refined carbohydrates are carbohydrates processed to eliminate many critical elements, leaving just a few vitamins and minerals. 
   • To put it simply, processed carbohydrates increase blood sugar and insulin levels. When a refined carb is in a diet and digested, glucose (carbohydrate sugar) is released into the circulation. 
   • This action causes insulin to be released, which increases insulin-like growth factor 1 (IGF-1). As a result, the skin cells develop faster, and sebum production increases. Pores may get clogged, resulting in an acne outbreak.
4. Dairy:
   • According to some studies, milk-derived amino acids enhance insulin secretion and may activate IGF-1, which is a known cause of acne. 
   • The type of dairy, as well as the amount and frequency with which it's taken, all influence acne outbreaks. 
   • Consuming a lot of dairy products, as well as processed carbohydrates and sugar, maybe a triple whammy for acne.
   • Furthermore, dairy includes lactose, a naturally occurring sugar in milk. Acne breakouts may occur in people who are lactose-sensitive or allergic.
5. Protein powder:
   • Protein from milk can be a source of acne. Like dairy, protein also stimulates the IGF-1 hormone. This produces extra sebum, which provides an environment in which acne can thrive. 
   • Consumption of protein powders may enhance the production of androgens. This overstimulation of the oil glands can block the pores and cause acne outbreaks. 
   • Additionally, many protein supplements include significant quantities of sugar, which can worsen the aggravated acne.
6. Omega-6 fatty acids, saturated fats, and trans fats:
   • Studies have reported that omega-6 fatty acids can trigger inflammation, making them one of the sources of acne.
   • IGF-1 levels are high in saturated and trans fats. This activity adds to acne breakouts.
   • Unfortunately, the normal American diet has foods high in all of these fats. As a result, a variety of health issues and illnesses may be triggered, including acne breakouts, which are exacerbated.
7. Foods with alcohol and alcoholic drinks:
   • Alcohol intake has a part in acne breakouts.
   • Alcohol is an inflammatory substance. It produces gastrointestinal inflammation and impairs the body's capacity to combat or manage inflammation.
   • Furthermore, severe and long-term alcohol consumption might reduce the number of defensive cells in the body and potentially kill them. This, according to research, may make your body more prone to illnesses. 
   • Furthermore, alcohol is known to dehydrate the system, including the skin. A natural process is disrupted when the skin is dehydrated. 
   • Furthermore, thick and creamy alcoholic beverages contain a lot of sugar, which can have a negative influence on the skin and cause acne breakouts. 
   • Combine all these elements with the effect of alcohol on the skin, and acne may be induced or aggravated.
8. Some dried fruits:
   • Dates and raisins have a higher glycemic index score. Despite being lower on the glycemic index scale, figs have a significant glycemic load.
   • Dried fruit is high in concentrated sugar, the consequences of which have already been discussed. Some dried fruits even have sugar added to them. This increases blood sugar levels, and as a result, insulin is produced at high levels.
   • Because the drying process removes water from the fruit, it shrinks, and the sugar in it can get concentrated.
   • Because of its size, dried fruit is simpler to overeat. This makes it simple to take a large amount of sugar in a single short session.
9. Eggs and other vitamin B12-rich foods:
   • Eggs, like most animal-derived items, may contain hormones that can disturb the natural hormone balance, leading to acne. Another reason for acne is the presence of vitamin B12 in eggs.
   • Eggs aren't the sole source of vitamin B12 in the diet. The vitamin may also be found in red meat, poultry, fish, and dairy. Some fortified cereal and nut milk products, as well as nutritional yeast and yeast spreads, include vitamin B12.
   • Researchers discovered that vitamin B12 directly affects the metabolism of Propionibacterium acnes. Vitamin B12 supplementation, in particular, suppresses the expression of genes in acne-causing bacteria that produce vitamin B12. 
   • As a result, instead of producing vitamin B12, P. acnes produce porphyrins, which have been linked to inflammation and acne.
10. Gluten foods:
    • Although scientific data on gluten and acne are limited, anecdotal evidence suggests a relationship. Many people believe that removing gluten from their diet improves their skin (as well as other health conditions). 
    • It's conceivable that people who see improvements are gluten-sensitive or intolerant. Limiting your gluten consumption may mean avoiding some processed meals and refined grains that have been related to acne.
    • Gluten causes the body to produce a protein called zonulin, according to research. Zonulin relaxes the tight junctions in the intestinal lining, which may result in a leaky gut. Skin problems, among other health problems, may be caused by a leaky gut.
11. Soy products:
    • Soy products contain significant quantities of phytoestrogens (naturally occurring substances found in plants) that can alter our bodies' natural estrogen receptors. 
    • Soy in excess can cause lowered estrogen levels and increased levels of androgens (male hormones), which can influence acne production by prompting our glands to generate more pore-clogging sebum.
12. Salt or high-sodium foods:
    • Sodium may enhance the flavor of your meal, but too much sodium can deplete the life force of your skin. 
    • Too much salt dehydrates you, sucking crucial moisture from your skin and leading to acne.
    • Moreover, too much salt can promote water retention, resulting in bags under your eyes and other noticeable symptoms on the skin.