There is limited scientific evidence to support specific food as the cause of acne. However, some studies suggest that a diet high in refined carbohydrates and sugar, as well as dairy products and processed foods, may increase the risk of acne. It’s recommended to have a balanced diet that includes plenty of fruits, vegetables, and lean proteins, and to limit processed foods, sugar, and dairy. Additionally, drinking plenty of water and limiting sugary drinks can also be beneficial for skin health.

What causes acne?

To understand how acne develops, it can help to understand more about the skin: The skin’s surface is covered in small holes that connect to oil glands, or sebaceous glands, beneath the skin. These holes are called pores. The oil glands produce an oily liquid called sebum. Your oil glands send sebum up to the skin’s surface through a thin channel called a follicle. The oil gets rid of dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair also grows up through the follicle. Acne occurs when the skin’s pores clog up with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormones often cause oil glands to produce excess oil, which increases acne risks.

There are two main types of acne:

  • A whitehead, commonly known as a pimple, is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.
  • A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.

Other types of acne include pustules and papules.

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. your blood sugar rises quickly, it causes the body to release insulin-like growth factor 1 (IGF-1), a hormone that manages the effects of growth. Having excess IGF-1 in your blood can cause your oil glands to produce more sebum, increasing your risks of acne and inflammation.

Some foods that trigger spikes in blood sugar includeTrusted Source:

  • pasta
  • white rice
  • white bread
  • sugar

These foods are considered “high-glycemic” carbohydrates. That means they’re made of simple sugars.Chocolate is also believed to worsen acne, but there isn’t enough high-quality research available to confirm this. 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

These kinds of foods have been found trusted Source to 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.

Foods That Can Cause Acne:

1. Refined Grains and Sugars

People with acne tend to consume more refined carbohydrates than people with little or no acne. Foods rich in refined carbohydrates include:

  • Bread, crackers, cereal or desserts made with white flour
  • Pasta made with white flour
  • White rice and rice noodles
  • Sodas and other sugar-sweetened beverages
  • Sweeteners like cane sugar, maple syrup, honey or agave

One study found that people who frequently consumed added sugars had a 30% greater risk of developing acne, while those who regularly ate pastries and cakes had a 20% greater risk. This increased risk may be explained by the effects refined carbohydrates have on blood sugar and insulin levels. Refined carbohydrates are absorbed quickly into the bloodstream, which rapidly raises blood sugar levels. When blood sugars rise, insulin levels also rise to help shuttle the blood sugars out of the bloodstream and into your cells. However, high levels of insulin are not good for those with acne. Insulin makes androgen hormones more active and increases insulin-like growth factor 1 (IGF-1). This contributes to acne development by making skin cells grow more quickly and by boosting sebum production. On the other hand, low-glycemic diets, which do not dramatically raise blood sugars or insulin levels, are associated with reduced acne severity. While the research on this topic is promising, more is needed to further understand how refined carbohydrates contribute to acne.

2. Dairy Products

Many studies have found a link between milk products and acne severity in teenagers. Two studies also found that young adults who regularly consumed milk or ice cream were four times more likely to suffer from acne. However, the studies conducted so far have not been high-quality. The research to date has focused mainly on teenagers and young adults and has only shown a correlation between milk and acne, not a cause-and-effect relationship. It is not yet clear how milk may contribute to the formation of acne, but there are several proposed theories. Milk is known to increase insulin levels, independent of its effects on blood sugar, which may worsen acne severity. Cow’s milk also contains amino acids that stimulate the liver to produce more IGF-1, which has been linked to the development of acne. Although there is speculation on why drinking milk may worsen acne, it is unclear whether dairy plays a direct role. More research is needed to determine if there is a specific amount or type of dairy that may aggravate acne.

3. Fast Food

Acne is strongly associated with eating a Western-style diet rich in calories, fat and refined carbohydrates. Fast food items, such as burgers, nuggets, hot dogs, french fries, sodas and milkshakes, are mainstays of a typical Western diet and may increase acne risk. One study of over 5,000 Chinese teenagers and young adults found that high-fat diets were associated with a 43% increased risk of developing acne. Regularly eating fast food increased the risk by 17%. A separate study of 2,300 Turkish men found that frequently eating burgers or sausages was linked to a 24% increased risk of developing acne. It is unclear why eating fast food may increase the risk of developing acne, but some researchers propose that it may affect gene expression and alter hormone levels in a way that promotes acne development. However, it is important to note that most of the research on fast food and acne has used self-reported data. This type of research only shows patterns of dietary habits and acne risk and does not prove that fast food causes acne. Thus, more research is needed.

4. Foods Rich in Omega-6 Fats

Diets containing large amounts of omega-6 fatty acids, like the typical Western diet, have been linked to increased levels of inflammation and acne. This may be because Western diets contain large amounts of corn and soy oils, which are rich in omega-6 fats, and few foods that contain omega-3 fats, like fish and walnuts. This imbalance of omega-6 and omega-3 fatty acids pushes the body into an inflammatory state, which may worsen acne severity. Conversely, supplementing with omega-3 fatty acids may reduce levels of inflammation and has been found to reduce acne severity. While the links between omega-6 fatty acids and acne are promising, there have been no randomized controlled studies on this topic, and more research is needed.

5. Chocolate

Chocolate has been a suspected acne trigger since the 1920s, but so far, no consensus has been reached. Several informal surveys have linked eating chocolate with an increased risk of developing acne, but this is not enough to prove that chocolate causes acne. A more recent study found that acne-prone males who consumed 25 grams of 99% dark chocolate daily had an increased number of acne lesions after just two weeks. Another study found that males who were given capsules of 100% cocoa powder daily had significantly more acne lesions after one week compared to those given a placebo. Exactly why chocolate might increase acne is unclear, although one study found that eating chocolate increased the reactivity of the immune system to acne-causing bacteria, which may help explain these findings. While recent research supports a link between chocolate consumption and acne, it remains unclear whether chocolate actually causes acne.

Foods that 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:

  • the mineral zinc
  • vitamins 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.

Some of the Best Foods for Healthy Skin.

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects another organ — your skin. As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin. This article takes a look at 12 of the best foods for keeping your skin healthy.

1. Fatty fish

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin. The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays. Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus. Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation. This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin. Lastly, fish provides zinc — a mineral vital for regulating the following:

  • inflammation
  • overall skin health
  • the production of new skin cells

Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing.

2. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to help keep skin flexible and moisturized. One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin. Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging. Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet. Interestingly, vitamin E seems to be more effective when combined with vitamin C. Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy . Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily. Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging. A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.

3. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin. They’re a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids. A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin. While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6. What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy. One ounce (28 grams) of walnuts contains 8% of the DV for zinc. Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation. Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).

4. Sunflower seeds

In general, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are an excellent example. One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.

5. Sweet potatoes

Beta carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body. Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A. Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin. Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.

While the jury is still out on whether some foods have a definite link to acne, there are certain foods that act as triggers and can cause an outbreak. It happens with almost 10% of the world’s population. So if you know that a certain dish or food item can give you a pimple, it is best to avoid eating it. But most importantly, celebrate yourself and your body regardless of the acne and keep your confidence up and going. Acne will come and go. And Take doctor’s Advice if after taking a proper diet , pimples don’t get away.