Diet and health go hand and hand, but it is also well known that there is a direct correlation between the food you eat and how it affects your skin. While it is true, a specific diet cannot be recommended for everyone, there is significant evidence that certain foods and eating habits will negatively or positively impact your skin. What we should or shouldn’t be eating is a popular debate topic and it seems many have opinions on this subject matter. Knowing what food to eat or avoid can become difficult because of all the conflicting opinions and research, which begs the question, what should we really be eating (and not eating) for healthy skin?
The exact cause of acne is unknown. This is because there are too many factors involved in to narrow it down to one certain thing. A highly controversial factor involved in this discussion is diet and if it affects not only acne but aging and other skin conditions. For every study done stating that there is no direct link to food and acne, there are many more stating that it does. So how can we say that certain foods cause positive or negative outcomes when everyone reacts differently to them? On the contrary, how can we say food doesn’t have any effect when there are hundreds of studies linking diet to acne and other health problems?
The list of nutrients we are told to eat or avoid in order to obtain clear and glowing skin has become endless. It’s not hard to find articles and studies to justify just about any diet you can think of. In dermatology, there are well-known foods thought to inflame acne, rosacea, and eczema and also foods thought to brighten and hydrate the skin from within. So without further explanation, here are the facts about what you eat and how it (may) affect your skin.
High GI-High sugar
One of the biggest contenders of this research are foods with a high GI or “glycemic index”. These are foods with a high carb count that can be associated with giving you a quick rise in blood sugar, which causes inflammation. Foods with a high GI also may increase Sex and hormone levels that cause acne. These studies cannot be definitively proven though many think there is a connection between insulin spikes and acne. According to the AAD “Reducing sugar intake may protect elastin and collagen molecules in the skin. Research has shown that a diet high in sugar can damage these molecules, leading to wrinkles and sagging skin”.
Dairy and links to rosacea
Another main group food linked to breakouts is Dairy There are many conflicting studies on this matter but it is believed that milk has an effect on cell signaling which increases IFGI in the blood in addition to the protein, casein (found in milk) causing inflammation, especially in skim milk. This can worsen the appearance of keratosis pilaris, eczema, and rosacea. Rosacea flare-ups have not only been thought to worsen with dairy, but with spicy foods and alcohol as well. They are believed to irritate the condition resulting in a worsening appearance.
Fats and Oils
Studies surrounding fats/ oils say that the fat we consume could be responsible for the sebum we produce on our skin. Regardless, there is little evidence to support this, so to conclude that all fats are bad for skin just isn’t true. It is actually believed that a balanced diet of omega 3’s (fish and fish oils, grass-fed meat, chia seeds, and hemp seeds.) will help with breakouts because they help fight inflammation. Avocados are also recommended in small amounts for the vitamin E for softening and wrinkle prevention.
Antioxidants
As you age, your skin will stop producing as much elastin and collagen causing wrinkles and fine lines, though this cannot be avoided it is strongly recommended to consume foods with antioxidants to (maybe) slow down the process of premature aging. Premature aging is caused by the free radicals ie. the environment, smoking, UV rays etc. Vitamin E (seeds, meats, and vegetables) Lycopene(fruits and vegetables), and green tea are all great ways to find antioxidants. Zinc is also great because it kills bacteria and fights inflammation. People suffering from acne are likely zinc deficient, therefore should supplement or consume foods like meat, nuts, and oatmeal.
Probiotics
A healthy amount of probiotics are great for gut health. This is essential because gut health and skin problems such as rosacea, psoriasis, eczema, and acne are strongly related. The main sources of these probiotics are yogurt and fermented foods such as sauerkraut, apple cider vinegar, pickles, cultured vegetables, kombucha.
Chocolate
A highly debated topic when it comes to health, again there is no conclusive evidence for negative or positive impacts on chocolate and breakouts . Dermatologist Dr. Shamban has stated, “There is little evidence that chocolate or any specific fatty foods will cause acne, but we do know that a high-sugar/high-fat diet can increase sebum production and promote inflammatory responses in the body”.
So what do we know?
To be honest, not a lot. Studies and research can all be put aside because food affects everyone on a vastly different scale. Unknown food allergies and sensitivities may be the cause of breakouts and other skin conditions along with deficiencies in key nutrients. So though there may not be conclusive evidence on how food affects people on a wide scale, there may be conclusive evidence for how food affects you.
