You are not alone if you suffer from acne. While there are hormonal factors which may be out of your control there is growing evidence to support the role of diet and acne occurrence.
Diet and foods which appear to increase your likelihood of acne include a diet which has a higher glycemic load or glycemic index. This leads to more insulin, the hormone needed to take sugar from your blood into your cells to be released. Over time this causes hyperinsulinemia which has a negative effect on your endocrine system or the system which controls your hormones. Due to the over secretion of insulin your endocrine system releases a hormone called IGF-1 and suppresses IGFBP-3. This leads to the upregulation of androgen hormones which promote acne.
Dairy may also promote acne, specifically milk and skim milk but not cheese. This is predicted to be due to the same hyperinsulinemia response leading to the cascade of effects mentioned above. The carbohydrate content in milk appears to produce a high glycemic load which promotes the disruption to your hormone balance leading to acne.
Ways you can promote better skin health and reduce your acne occurrence is following a diet rated as low in the glycemic load. This means the foods and drinks as a meal provides a gradual release of glucose into your blood, slower release of insulin and provides more sustained energy. Also, a diet which is low in processed foods, dairy, and total fat but high in fruits, vegetables, and fish. Aiming for a ration of omega-6 fat to omega-3 fat close to a 1:1 ratio compared to the typical western diet which is closer to a ratio of 20:1 is a key factor in supporting skin health.
One of the main components of the positive effects on your skin is due to the powerful anti-inflammatory effects of omega-3 fat. Omega-3 fat promote signaling molecules which suppress inflammation in your body. It also may reduce the concentration of insulin and hormones linked to acne promotion in your body.
One study found that after 8 weeks of a supplement containing one of the parts of omega-3 fat called eicosapentaenoic acid (EPA) as well as antioxidants reduced acne development. Both EPA and antioxidants can be found naturally in seafood like Salmon. Salmon has a matrix of health benefits above these two nutrition components which can potentially benefit your skin health such as vitamin E.
Take home message: A diet which is low in saturated fat, includes wholegrains, vegetables, fruit, and seafood 2-3 times a week will benefit your overall health not just your skin health. You do not need to remove all dairy as not all forms are linked to acne such as cheese and the research does not support the removal of yoghurt. Try minimising the largely processed foods and drinks which contain a high amount of added sugar and saturated fats. This may do wonders as a first step to clearing up your skin.
Reference:
Acne: The Role of Medical Nutrition Therapy, Jennifer Burris, MS, RD; William Rietkerk, MD, MBA; Kathleen Woolf, PhD, RD, FACSM, 20 November 2012.
