Let’s dive into the diet-effect. Which diet plans and foods are best for controlling breakouts? And which ones trigger more breakouts that normal?
Skin is your largest organ, so when you eat foods that don’t digest well or knocks your body off balance, this can immediately result in acne, dull skin, and discoloration. The foods you eat reflect outwards on your face, whether that is a healthy glow or dull acne filled skin.
When eating for your best skin possible and minimizing breakouts, it’s best to stick with real, unprocessed foods. If you eat anything packaged, a good rule of thumb is 5 ingredients or less, but realize that even real foods can still trigger acne. Five tips to keep in mind when eating for healthy skin are: low-glycemic index foods mixed with good fats, protein, greens, and lots of water.
Let’s Break Down The Tips
Low-Glycemic Foods: To keep it simple, the glycemic index ranks foods according to how they affect blood glucose (sugar) levels. Foods with a low GI value are slowly digested, absorbed, and metabolised. This causes a lower and slower rise in blood glucose (sugar) levels. When looking for low glycemic-index foods, you should be looking for ones low in sugar and carbohydrates. A few examples of low-glycemic foods are non-starchy vegetables (leafy greens, broccoli, artichoke, peppers, onion), nuts and seeds (chia seeds, flax seeds, pumpkin seeds, almonds, walnuts), low-sugar fruits (berries).
Good Fats: Omega-3 fatty acids are key for healthy, glowing skin. They reduce inflammation, supply the building blocks for healthy skin cells, and suppress a hormone called insulin-like growth factor. Some good fats to include in your healthy skin diet are: salmon, tuna, avocado, olive oil, avocado oil, coconut oil, chia seeds, walnuts, almonds, flax seeds, dark chocolate, eggs, organic grass fed meats
Quality Protein: Your body uses protein to build and repair skin. You need protein to make hormones, enzymes, and other body chemicals important for skin health. When picking a good source of protein, we recommend you look for free range, organic, hormone-free, and grass fed products. Good proteins for skin healthy include: eggs, salmon, tuna, chicken, turkey, and lamb.
Hydrate: Remember that water is your friend, so get plenty of it! You can jazz it up by adding cucumbers, mint leaf, or herbal tea. Hydration and nutrition will help your skin cells regenerate so you can reduce inflammation and mend scar tissue effectively.
Acne & Aging Triggers To Avoid
Dairy and Whey: dairy products contain Insulin-Like-Growth Factors or IGFs, which stimulate more action in the sebaceous glands and trigger more inflammation. You may notice that once you eliminate dairy, you see a noticeable drop in oil within 48 hours. It’s simply that powerful.
Refined Sugar: Found in most all processed & packaged foods and soda. Sugar contains no nutrients, protein, healthy fats, or enzymes. It is quickly digested as calories that pull minerals from your body during digestions, creating hormone disruption and a spike in blood sugar. It is truly the worst of the worst for acne.
Trans Fat Foods: Trans fat is usually found in processed foods ranging from fried food, chips, cookies, cake, even some packaged foods label “healthy” and also comes from vegetable oil. Trans fat also causes blockages in the tiny blood vessels in the skin, which triggers inflammation and increases acne flares.
Shellfish (shrimp & lobster): the high iodine content can trigger breakouts in people who have a sensitivity to it or consume too much.
Milk Chocolate: contains refined sugar, dairy, and usually trans fat, which are the trifecta of acne triggers.
Sushi (certain kinds): white rice has a high glycemic index, which triggers breakouts. Another culprit is imitation crab meat, which can cause inflammation and aggravate breakouts.
Fruit-based juices: juices that are high in sugar (even natural sugar!) with no fiber cause a spike in blood sugar and lead to increased sebum production and inflammation. Aim for a veggie-based juice!
Non-Organic Meat: meats that are not organic can contain high levels of antibiotics. Continuous exposure to antibiotics can disrupt the good and bacteria in your body. This unbalance leads to increased breakouts.
Alcohol: Many cocktails are loaded with sugar, which causes inflammation and blood sugar spikes. Alcohol is also a diuretic that can dehydrate the skin, which can lead to more breakouts.