Surely acne and acne scars are problems that girls often worry about. A face covered with acne makes you miserable to abstain from all kinds of food in the world. So how to eliminate unpleasant acne and still provide enough nutrients for the body? Please follow the following article to understand the diet for people with acne.
What you eat every day can affect acne. In general, when you have acne , you should avoid sweet foods to avoid spikes in blood sugar and impacting inflammation in your body. At the same time, you should also stick to a acne-prone diet so that the condition does not get worse. In addition, you should eat plenty of fruits and vegetables and foods high in probiotics for smooth skin.
How Does Diet Affect The Skin?
One thing that can affect your skin is your diet. Some foods will raise your blood sugar faster than others.
When your blood sugar rises rapidly, it causes the body to release a hormone called insulin . Having too much insulin in your blood can cause your oil glands to produce more oil, increasing your risk of acne.
Some of the foods that trigger insulin mutations include:
- white bread
Due to their insulin- producing effects , these foods are considered high-glycemia carbohydrate carbohydrates. That is, they are manufactured from simple sugars.
Chocolate is also believed to aggravate acne, according to a study published in the Journal of Clinical and Aesthetic Dermatology.
Other researchers have studied the so-called Western-style meat diets or the standard American diet.
- high blood sugar carbohydrates
- saturated fat
- trans fats
According to research reported in the Journal of Clinical Dermatology, Cosmetics and Investigations , these foods stimulate the production of hormones that can cause excess oil to be produced and secreted by the oil glands.
Acne should not eat?
Studies so far have focused primarily on foods that make acne worse. Here are 5 foods that can make you worse with acne. Avoid these foods for about a week, you may notice a difference in your skin.
1. Cow’s milk
A 2010 study found a link between drinking cow’s milk and acne. Scientists are still not sure why this is the case, but there are some theories that cow’s milk can increase blood sugar levels, thereby increasing inflammation levels, leading to acne breakouts.
These foods also increase insulin levels, stimulating the production of sebum on the skin. Currently, many types of milk are derived from cow’s milk, containing many hormones that stimulate the body to produce more sebum.
Milk also contains growth hormones, stimulating the overgrowth of skin cells, capable of clogging the pores. Another study in 2005 found that those who drank a lot of milk had much worse acne rates than those who drank little or no milk.
Sugar is one of the foods associated with acne. However, this doesn’t mean that if you eat a cookie you will get pimples.
It’s important to keep an eye on how much sugar you eat in a day, especially at a given time. Drinking a can of soda and eating a candy bar has the ability to increase blood sugar and after a few hours pimples will appear on the skin of the face.
Therefore, if you suspect that sugar can be the culprit of acne, try to reduce your sugar level in a day.
3. Foods with high glycemic index
These are foods that can raise insulin and blood sugar levels. They can alter hormone conditions and cause inflammation, stimulating acne growth.
Foods with high glycemic index include bread, processed cereals, white rice, cookies, potatoes, cakes … Therefore, you should choose foods with low glycemic index such as vegetables, cereals. Whole seeds, sweet potatoes and most fruits.
Snacks are also responsible for hormone fluctuations and blood sugar levels. Therefore, you should also avoid using junk food for smoother skin.
5. Fast food
Fast food can increase inflammation in the body. Studies have shown a link between fast food and illnesses like asthma in children. In addition, inflammation can lead to boils. So if you have to go to a fast food store, choose salad or yogurt.
One study shows that chocolate can make inflammation and infections worse, causing your skin to appear more acne-prone and painful. Even so, this depends on how much chocolate you eat each day. Currently, there is no clear evidence to support a link between chocolate intake and acne breakouts. ( 1 )
However, try getting rid of the chocolate for a week and see if you notice any changes in your skin.
What should people with acne eat?
Just eliminating the skin-damaging foods listed above will help you get rid of your acne nightmare. However, what if you eat properly and still get acne? Are there any foods that can help fight acne? The answer is yes. Let’s take a look at some of the following foods to help limit acne.
1. Fish or flaxseed
Eating more foods containing omega-3 fatty acids , such as fatty fish, walnuts, and flaxseeds can help you control inflammation and improve acne effectively.
2. Green tea
Green tea contains many antioxidants that can protect the skin from environmental influences. Therefore, you should drink more green tea during the day.
Oysters are foods that contain a lot of zinc. Several studies have shown that zinc can reduce acne. However, getting too much zinc from supplements (over 100 mg per day) can also lead to side effects.
In addition to oysters, get zinc from foods like toasted wheat germ (sprinkled on lettuce and basil), lamb liver, roast beef, roasted pumpkin, pumpkin seeds and dried watermelon seeds.
4. Fruits and vegetables
Eating plenty of natural fruits and vegetables can help reduce acne. Vegetables and fruits are high in beta-carotene, which helps to reduce sebum and fight inflammation naturally. Dark green vegetables are very good at removing impurities in the body, helping you to have smoother skin.
Probiotic-rich foods can reduce inflammation in the gut, helping to improve acne. According to a 2011 study, gut bacteria can affect inflammation in the body, thus affecting acne. Because prebiotics and probiotics can reduce inflammation and oxidative stress, scientists believe they reduce acne.
To add probiotics in your daily diet, use yogurt, kefir, cabbage butter, dark chocolate, microalgae, miso soup, pickles, tempeh, kimchi, and kombucha tea.
Of course there are many factors that contribute to acne, and diet is just one of them. So, along with eating properly, you need to note some other factors to have healthy white skin every day.