Anti-Acne Diet: Get Rid of Acne by Eating Healthier

How does diet affect the skin?

One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others.

When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your risks of acne.

Some foods that trigger spikes in insulin include:

  • pasta
  • white rice
  • white bread
  • sugar

Because of their insulin-producing effects, these foods are considered “high-glycemic” carbohydrates. That means they’re made of simple sugars.

Chocolate is also believed to worsen acne, but it doesn’t seem to affect all people, according to a study published in the Journal of Clinical and Aesthetic DermatologyTrusted Source.

Other researchers have studied the connections between a so-called “Western diet” or “standard American diet” and acne. This kind of diet is based heavily on:

  • high-glycemic carbohydrates
  • dairy
  • saturated fats
  • trans fats

According to research reported in the Journal of Clinical, Cosmetic and Investigational Dermatology, these kinds of foods stimulate the production of hormones that can cause excess oil to be created and secreted by oil glands.

They’ve also found that a Western diet is linked to greater inflammation, which can also contribute to acne problems.

What foods are believed to help your skin?

Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne. Complex carbohydrates are found in the following foods:

  • whole grains
  • legumes
  • unprocessed fruits and vegetables

Foods containing the following ingredients are also thought to be beneficial for the skin because they reduce inflammation:

  • the mineral zinc
  • vitamin A and E
  • chemicals called antioxidants

Some skin-friendly food choices include:

  • yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes
  • spinach and other dark green and leafy vegetables
  • tomatoes
  • blueberries
  • whole-wheat bread
  • brown rice
  • quinoa
  • turkey
  • pumpkin seeds
  • beans, peas, and lentils
  • salmon, mackerel, and other kinds of fatty fish
  • nuts

Everyone’s body is different, and some people find that they get more acne when they eat certain foods. Under your doctor’s supervision, it can be helpful to experiment with your diet to see what works best for you.

Always take into account any food allergies or sensitivities you may have when planning your diet.