Foods that can causes acne!
Foods Rich in Omega-6 Fats
Omega-6 fats, found mostly in refined processed foods, vegetable oils and certain nuts and seeds, have been linked to inflammation in the body, which can contribute to acne by increasing oil production and clogging pores. When you consume foods rich in omega-6 fats, they increase your levels of arachidonic acid, which can cause inflammation when combined with testosterone via the enzyme 5-lipoxygenase. If you suspect your diet is contributing to your acne, consider reducing your intake of foods high in omega-6 fats to potentially improve the appearance of your skin within a few weeks to a month. (Note: Omega 3 fats on the other hand, found in avocados, chia seeds and salmon for instance are very beneficial for skin.)
Refined grains, such as white bread and pasta are carbohydrates that have been processed to remove all of their natural fiber, vitamins, and minerals. These foods thus tend to have a high glycemic index (which is a measure of how quickly a food raises your blood sugar level). These spikes in blood sugar and insulin, can lead to an increase in inflammation, thus breakouts and acne. They may also increase pro-inflammatory factors such as cytokines, which can contribute to acne. To keep your skin clear, it's important to limit your consumption of high glycemic index foods and choose whole grains like oatmeal or brown rice instead, which have less of an effect on blood sugar levels.
Multiple studies have linked milk products (such as traditional cheese, yogurt, butter) as well as milk containing products (like milk chocolate and whey protein) to an increase in acne and inflammation. The proteins in milk, whey and casein, stimulate growth and hormones in calves, and thus within us when we drink their milk. When we digest these proteins, they release a hormone similar to insulin, called IGF-1. This hormone is known to trigger breakouts. Thankfully there are now multiple dairy-free alternatives to our favorite products (from cheeses to ice creams and protein powder). We recommend however scanning the ingredient list, opting for products with minimal, clean and low sugar ingredient lists.
Dried fruit is a good source of fiber, which is essential for healthy digestion, however due to the lack of water, it makes it very high in sugar. Consuming high levels of sugar, in this case fructose, can increase the production of oil in your skin, leading to breakouts. If you're prone to acne and want to avoid it, consider avoiding dried fruits and opt for fresh ones which have their natural water content, helping to balance the way it digests and metabolizes when eaten.
Trans Fats & Greasy Foods
Trans fats, which are created through the process of hydrogenation, can increase bad cholesterol levels and decrease good cholesterol levels, leading to an excess build-up of breakouts due to inflammation caused by high levels of both types of fats. These fats can be found in baked goods, margarine spreads, and processed foods like crackers, cookies, and pastries. Greasy foods, such as fried foods and fast food like hamburgers, chicken nuggets, hot dogs, and French fries, can also contribute to acne due to their high levels of saturated fats, which can clog pores and worsen acne.
By being mindful of the foods you eat and their potential impact on your skin, you may be able to reduce the frequency and severity of your acne breakouts. Perfection however is not the goal, rather aim for a good balance (we personally love and 80/20 approach). Supporting your inner nourishment journey with caring for your mental / emotional health as well as using high quality products with ingredients that support your skin externally is so important too.