Are you coming out of an ineffective OTC medication, antibiotic treatment or out from a dermatologist clinic being treated with a high budget procedure for getting rid of acne permanently? Have you not yet recovered from the undesirable side effects yet? Are you still frustrated and having a nightmare for the next morning to wake up with acne?
Are you looking for research proved diet or a nutrition therapy for acne cure but always in limbo and wondering is there really a diet for clearing pimples! If so what is the diet for acne?
You like to replace your medicine cabinet with your pantry with pimple clearing diet but not sure what to stack!
The one line answer today is there is no said diet.
The very simple reason is symptoms and multiple causes of acne. The association of diet with the severity still needs more research to be conclusive. The research community comprehends “the jury is still out”, but there are substantial pieces of evidence exist linking diet to acne.
Let’s delve in and unravel the diet universe for prevention and cure for pimples. We go in the following order. The blog will start with a small synopsis on acne and its causes, go through the diet that treats the causes of acne one by one and ends up presenting the overall power diet for clearing pimples and living healthier.
Table of Content
- Cause and Symptoms of acne
- Low glycemic diet reduces acne lesions by striking insulin spike
- Omega-3 Fatty Acids – The Wise Superstar Fat
- Pro- and Pre-Biotics-Calm Inflammation
- Anti-Oxidants-Fight off free radicals
- The elimination diet for acne-What not to Eat
- Food that Help Get Rid of Acne
- Finally,- The Pimple Clearing Power Diet Box!
Low Glycemic Diet Reduces Acne Lesions by Striking the Insulin Spike
High GI diet suddenly elevates your blood sugar leading to the insulin rise. Insulin rise stimulates androgen production leading to excess sebum oil generation. This is fundamentally connected to acne pathogenesis.
Randomized Controlled Clinical Trial
|Randomized Controlled Clinical Trial|
|Acne Severity||Moderate to Severe||Moderate to Severe|
|Starting IGF||267.3 ± 85.6||267.3 ± 85.7|
|Diet Given||Low GI/GL||Usual Eating Plan|
|Duration||2 Weeks||2 Weeks|
|Ending IGF||244.5± 78.7||267.3 ± 85.7|
|Result||Decreased IGF||No Change in IGF|
This is a small study that needs to be elaborated to a higher population for a longer duration to be meaningful. The way I visualize it: even feeding low GI/GL diet to acne patients for only two weeks showed a reduction of IGF-1 that translates to lower occurrence of acne.
Altering the diet to low GI food offers a multitude of benefit
- Reduced number of acne lesions
- Reduced severity of acne breakout
- Reduced sebum production
- Reduced chance of hormone changing the composition of skin oil-thus the susceptibility to acne formation
The following categories of Low GI foods, fruits and vegetables gradually increase the blood sugar vs. high GI diet which spikes the insulin swiftly. These are holistic diets (the diet that is close to its natural states).
Whole and unprocessed Food
Asparagus and broccoli do not change the blood sugar level at all.
Omega-3 Fatty Acids – The Wise Superstar Fat
Acne is a chronic inflammatory disease (2). Wise selection of rich Omega-3-diet is your weapon to fight off inflammation and much more. Americans are eating less and less omega-3 vs. omega-6. Omega-6 is inflammation causing but some amount of is required by the body. So a balance is necessary.
While the accepted ideal ratio of Omega-3: 6 is 2:1, It is alarming to see that inflammation-causing Omega-6: omega-3 now is 1:15. Surprisingly, 150 years ago the ratio was 1:1. The reason is fast food and overall food industry incorporates Omega-6 diet to process the food. The following table illustrates the history.
|150 years ago||1||1|
|Now in US||20||1|
Omega-3 is the superstar diet for acne and it is skin healthy with multiple benefits.
Acne and omega-3 (3):
- Omega-3 rich foods help reduce inflammation
- Help control sebum oil production
- Help prevent acne by heightening hydration.
- Building blocks of cell membranes and hormones
- It feeds the skin microbes maintaining a healthy microbial balance, where P.acne are inhabitants.
- It is necessary for brain and immune system functioning
Here is a list of the food containing omega-3-fatty acids.
The ratio of omega-3 to 6 from dietary sources is one of the factors that regulate inflammatory mechanisms. Unhealthy quantities of processed Omega-6 are found in lots of western diets. Avoiding processed and packaged foods will reduce Omega-6 in your diet.
A good oil choice for acne could be extra-virgin olive oil. Although it has a higher ratio of omega 6 to 3, it contains fewer amounts of saturated fat.
Pro- and Pre-Biotics-Calm Inflammation
Poor gut health is related to inflammatory skin disease including acne (4). Think, if you ingest the healthiest diet on the planet but it faces maldigestion and malabsorption in your body, then you suffer from nutrient deficiency. Toxins are created out of undigested food. The gut microbiome is out of balance, the body produces a lower level of anti-inflammatory material. Balancing the skin and gut microbiome is essential to create an anti-acne environment.
Gut Healthy Food
|Gut Healthy Food|
|Raw and cooked onions||Sauerkraut|
Prebiotics and probiotics improve gut health and are found in the following foods. Balanced gut health removes toxins from the body and keeps acne in control.
Anti-Oxidants-Fight Off Free Radical
It is recommended to consume lots of foods with anti-oxidant properties for acne prone patients (Dr. Whitney Bowe, The Beauty of Dirty Skin, p131). There are vitamins and minerals which act as powerful anti-oxidants and good for acne prone skin.
Vitamin-E is known to provide healthy skin which helps prevent acne. It is known to be one of the most important anti-oxidants. As one of the most beneficial for acne:
- It is a free radical quencher.
- Vit-E oil neutralizes free radicals that otherwise damage the skin and lead to acne.
- It protects sebum from inflammatory damage.
- It protects the immune system from viruses and bacteria.
- Vit-E is a fat-soluble vitamin and leads to faster healing of acne scars.
Foods containing Vitamin-E are almonds, sunflower seeds, spinach, broccoli, nuts, seeds, avocado, dark leafy greens and fish, olives.
- Vitamin-A is a powerful anti-oxidant and reduces damage made by free radicals
- It helps acne by reducing the sebum that skin produces thus preventing the breakout.
Foods include carrot, broccoli, spinach, kale, sweet potato, and cantaloupe. Excess vitamin-A is bad for health. It changes your vision and can lead to liver damage.
The mineral zinc occupies a very special place in skin health
- It helps in skin turnover, help in healing.
- It is an anti-oxidant and helps the immunity.
- It is thought to reduce acne flare-up.
- Zinc decreases stress and it is anti-inflammatory
Zinc is found in beans, legumes, nuts, poultry, red meat, oyster and whole grains. All of these could be acquired from natural sources.
The Elimination Diet for Acne-What Not to Eat
Staying away from the following diet could benefit you in acne cure.
Sugar and refined process food
Use oil constituted of right ratio of Omega-3 to 6 or closer.
Whey protein powder
Food that Help Get Rid of Acne
Whole grain bread
Beans and legumes
Fresh greens and vegetables
Finally,- The Pimple Clearing Power Diet Box!
Help yourself to pick and choose different varieties of food from the box to help cure acne and get clearer skin. Quick hint for you-the food presented in the 1st column comes under the category of superfoods. That never means other foods are less important. In fact, there are few other foods on the box that carries superfood status as well. It was not easy to organize. You can plan a diet for acne based on food presented in the box. It is handy.
There are foods empowered with multiple vitamins and mineral having overlapping
A legitimate well-researched diet to cure acne might take longer than we think. But the diet on this blog has a substantial scientific basis to help acne prone skin and acne lesions
Alteration of diet can potentially impact your system. Talk to your doctor before changing your diet.