Acne Diet – What to Eat and What not to Eat to Avoid Acne

Surprisingly, there are certain food which aids the growth and spread of acne on the skin. Likewise, there are also foods that will lessen, treat and even prevent acne from popping up. When it comes to your daily diet, what you eat as well as what you don’t can help keepyour acne under control. Turns that
there are good and bad foods for acne. However, there are nearly as many myths as there are studies on the subject. Discover what the experts know about which foods are good for clear skin and which may cause a break out. Several studies suggest that following a healthy diet can help prevent and treat acne. Specifically, foods rich in the following nutrients are linked to lower levels of acne: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants.

Foods to Avoid

According to the results of a 2016 study , the following foods are most likely to increase a person’s IGF-1 levels: dairy products foods with a high glycemic index (GI) and high glycemic load (GL). Measuring GI determines how fast and how high a type of food can raise levels of blood sugar. Measuring GL allows a person to compare types of food with different GIs and portion sizes. A person can calculate GL using this formula: GL = GI x the amount of carbohydrates per portion (in grams) / 100 Several online lists provide the GIs of various foods. As a very general rule, more processed foods tend to have higher GIs and GLs. According to the American Diabetes Association, the following are examples of foods with high GIs: breads, especially white bread and bagels sweetened breakfast cereals, such as those with corn flakes, puffed rice, and bran flak instant cereals, such as oatmeal and grits some fruits and vegetables, including melons, pineapples, pumpkins , and potato enriched pastas, such as rice-based pasta short grain white rice snack foods, such as pretzels, rice cakes, and popcorn. Examples of dairy products include milk, cheese, ice cream, and yogurt. Some people with acne may benefit from avoiding these foods. However, the American Academy of Dermatology (AAD) suggests that avoiding foods with high GIs may be more helpful than avoiding dairy products. Eating chocolate may also worsen symptoms of acne. This effect is likely the result of chocolate’s high sugar contents. However, results of a small study suggested that unsweetened chocolate containing 100 percent cocoa may also worsen symptoms in young men with a history of acne. Currently, there appears to be little evidence that greasy foods cause acne. Overactive sebaceous glands cause oily skin, not the fat and oil in food

Which foods might help to improve acne?

Tofu and wild rice may help to improve acne. The research is even less clear when it comes to identifying foods that may combat or prevent acne. However, while more research is needed, a diet rich in omega-3 fatty acids may reduce inflammation and improve symptoms of acne.
Foods rich in omega-3 fatty acids include:
fish, such as mackerel, salmon, and sardine pastured eggs soybeans and soy products, such as tofu spinach and kale navy beans grass-fed beef nuts, such as walnuts and almonds flaxseeds mustard seeds wild rice. Though further studies are required, limited evidence suggests that foods rich in antioxidants and dietary fiber may also fight acne.

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