What foods play a role in acne?

Even in the 1920s, it was believed that chocolate had a negative effect on the skin. From the 1930s to the 1960s, it was thought that diet had a direct connection to acne. Although studies at the time could not specifically prove this assumption, the topic continued to occupy researchers.

Affected patients repeatedly reported the same experiences. After increased consumption of dairy products, sugar, and carbohydrate-rich foods, they had more problems with blemished skin.

Causes of skin impurities

And indeed, there is a reason for this: So-called high-glycemic carbohydrates in unhealthy foods are quickly broken down by the body and cause a rapid rise in blood sugar. Consequently, more insulin is produced in the pancreas. Insulin indirectly stimulates IGF-1 growth hormone secretion, which in turn promotes excessive sebum production (seborrhea) and hyperkeratosis. Hyperkeratosis is the overproduction of cells that leads to keratinization of the skin and clogging of the sebaceous glands. Both processes can be causes of skin impurities.

Even if many questions remain unanswered in research, it can be assumed that in patients prone to acne, it is promoted by sweet foods. So the good news is: most pimples disappear again if you avoid chocolate and unhealthy food for the next few weeks after indulging.

What should you not eat?

Avoid "fast carbohydrates" with a high glycemic index, such as:

• White sugar
• Potatoes
• Corn
• White rice
• Wheat noodles
• Cooked beetroot
• White bread
• Fast food
• Sugary drinks
• Sweets
• Milk chocolate and pastries
• Bananas
• Grapes
• Kiwi
• Dried fruit
• Alcohol
• Sweet desserts

What can I eat?

The following foods are rich in antioxidants, which reduce inflammation, and vitamins, which accelerate the healing process.

• Whole grain products
• Low-sugar fruits (e.g., berries)
• Vegetables
• Legumes (e.g., beans, chickpeas, and lentils)
• Dark chocolate (with a high cocoa content)
• Cabbage
• Broccoli
• Flaxseed
• Walnuts and hazelnuts
• Avocado