Diet and acneGI (glycemic index)It was a common belief for years that diet had absolutely no effect on acne. But recent studies have proved it to be wrong. Each type of carbohydrates that we consume has its own GI (glycemic index). The lower the index, the more favourable is the diet for acne sufferers to prevent from acne. Many people who have been part of studies of this nature have seen their acne problems decrease by at least 50% in the first three months.
Researchers at Royal Melbourne Hospital put forth that carbohydrates with a high glycemic index (such as white bread, potatoes, and sugary drinks and snacks) produce high glycemic load, which causes glucose and insulin levels to spike. Excess oil build-up under the skin and pore blockages can occur due to higher levels of insulin. This may influence the development and severity of acne. Also, a diet high in sugar can lead to an increase in the blood testosterone-regulating insulin which is one of the main causes of acne.
The results of this study were astounding as high protein-low glycemic index group showed a fifty percent reduction of acne, which clearly indicated a link between diet and acne. On the contrary, a diet high in protein and carbohydrates with a low glycemic index (such as whole grain breads, pasta, and legumes) seemed to increase insulin sensitivity and improve acne breakouts.
Thus it is nowadays said that the western diet consists of around 60% of high glycemic carbohydrates that rapidly increase the production of insulin, testosterone and sebum thereby resulting in clogged, infected and inflamed hair follicles. Also, limit the intake of milk products like ice cream, cheese etc and especially the ones made from cow’s milk are rich in hormones such as progesterone. Progesterone in the body enters the oil gland receptors and gets converted to DHT. DHT is an androgen hormone that stimulates sebum production. EFAs and acneEssential fatty acidsLinoleic acid and alpha-linoleic acid, an omega-6 and omega-3 Fatty Acids respectively, are the only two types of fatty acids that the human body fails to synthesize and the only way to obtain them is from our diets, therefore they are known as essential fatty acids or EFAs. Studies indicate that these essential fatty acids are very powerful anti-inflammatory agents and thus important for acne treatment. They are known to play a vital role in controlling androgens. Androgens are the primary cause of excess sebum that clogs pores and hair follicles, leading to bacterial overgrowth and acne eruptions. An effective acne treatment using essential fatty acids can control the amount of androgens in your body, thus reducing the amount of sebum produced by your skin and your acne in the process.Avocados, walnuts, fish oil, sesame and pumpkin seeds, salmon and sardines, wheat germ, tuna, flaxseeds, olives, pecans and pistachio nuts are excellent sources of essential fatty acids. Remember that omega 3 fatty acids, omega 6 fatty acids and omega 9 fatty acids can all be used to create an effective acne treatment.
On the other hand, trans fats are known to promote acne breakouts. Researchers put forth that trans fats break down the body's supply of beneficial essential fatty acids. When linoleic acid is not available in the skin, the sebaceous glands produce sebum with oleic acid and this form of sebum is irritating to the skin. It promotes blockage that causes blackheads, whiteheads and acne. Some scientists have suggested that sebum produced with oleic acid is drier, firmer and, therefore, it promotes blockage within the follicles, such as blackheads and whiteheads.
For more information on EFA's or essential fatty acids go to:
Essential Fatty Acid's page
Milk and Acne: "Got Milk" ;) new ad? What happened to "Milk does the body good"? .. Obviously NOT! Stop your dairy products and see what happens... take vitamin D and exercise. That is all you need to keep you bones strong the rest is all hype... Dairy and your acne What else are you putting in your body? Another reason why you may be suffering from acne is because your body is trying to excrete all the garbage your putting into it. It’s bound to come out somewhere... Whats your diet? Western diet!
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