Skin problems are commonly prevailing over the world especially acne issues. 10% of the world’s population is being affected by acne. Diet and malnourishment are the most important factors contributing towards acne but there are certainly other factors like bacteria, blockage of pores, hormonal imbalance, keratin production, inflammatory reasons, and sebum formation.
Acne is a condition in which the hair follicles get wrought with oil and dead skin cells. Acne is most common amongst the teen group, but it can hit the people of all ages.
Poor diet and excessive use of certain foods can lead to acne formation. This article lists the 7 foods that can promotes acne development.
1. Refined Grains and Sugars
It is generally perceived that people who intake refined carbohydrates are more at risk of acne because these carbohydrates insert an effect on blood sugar level and ultimately on the insulin production level. Refined carbohydrate enriched foods are white rice, white flour, bread, cane sugar, sodas, honey, rice noodles, cereal, maple syrup, and sugary beverages.
A case study was performed, and it was estimated out of it that a total 30% risk for development of acne is due to the consumption of sugars and 20% risk is imparted due to the intake of cakes, etc. The main problem with the refined carbohydrates is the quick absorption of them into the stream that eventually raises the sugar level of blood. This rise in sugar level results in a higher level of insulin that ultimately rushes the blood sugar out of the stream to the outer cells.
The question arises here that how insulin contributes to acne development? So, there is a certain reason that the production of androgen and insulin-like growth factors that gives rise to the sebum production.
Low-glycemic diets reduce the severity of acne as they do not increase the blood insulin level so broadly. So, the low-glycemic diet should be utilized to avoid acne.
2. Dairy Products
Acne hits the teenagers most and it is also known that teenagers consume milk products especially ice cream etc. more than the other age groups and they are four times more at the risk of suffering as per a study. There is surely a correlation between milk intake and acne formation. Whereas, the main relationship between the contribution of milk towards acne is unknown but it is generally assumed that milk increases insulin level that worsens the severity of acne.
There are some amino acids present in the fresh milk that is being a cause of insulin-like growth factors produced in the liver causing acne. Much more research in this discipline is needed to know the exact reason behind this and to determine that is there any specific type of milk product that can cause acne.
3. Fast Food
Western-styled diet is adopted by everyone a long ago that is rich in calories, refined carbohydrates, and fats. Burgers, fries, soda, shakes, kinds of pasta and nuggets a rich cause of severe acne. A study was conducted over 5000 Chinese adults and teens and it was found that 43% risk is associated with fatty diets of acne, whereas fast foods impart 17% risk.
Another study based on turkey was conducted that resulted in eating sausages or fast food increases 24% risk towards developing acne. Fast food exerts a greater effect on gene expression and hormonal level that causes acne. Much research is needed to get a certain point of cause and relation among fast food and acne development.
4. Foods Rich in Omega-6 Fats
Omega-6 fatty acid-containing diet is associated with causing the acne and inflammation and it is present mostly in the diets containing soy, corn oils that are enriched with omega-6 and omega-3 as well as walnuts, etc. Usually, there occurs an imbalancement between omega-3 and omega-6 causing the inflammation that leads to acne formation.
If we supplement the food with omega-3 fatty acids, it converses the effect of acne severity whereas, omega-6 is acne promising and pro-inflammatory.
Chocolate is the most satisfying and lovable product used by teenagers and adults. Since 1920, it is estimated that it is an acne triggering agent. Several surveys have been conducted that have proved that chocolate is the most acne developing product. A recent study depicts that there was some acne-prone male and they were given 25 grams of dark chocolate that was 99%, this increased the lesion formation with just two weeks on them.
One more conducted study reviewed that 100% powder of cocoa increases the acne lesions within a week more than those who were given the placebo. It was found that chocolate increases the immune system activity to the bacteria causing acne that is maybe the main reason.
6. Whey Protein Powder
It is a dietary supplement containing leucine and glutamine in a rich amount. Acne is developed by these amino acids as they can stimulate the growth and quick division of skin cells. This produces the insulin that ultimately causes acne. Different case studies have shown a correlation among the whey proteins and acne development significantly, but a lot of more study is needed to determine the cause.
7. Foods You are Sensitive To
We know the fact that acne is an inflammatory disease and this fact is supported by the evidence of intaking anti-inflammatory drugs including corticosteroids as a cure for acne severity. It is being monitored that people with acne have elevated levels of inflammation-causing molecules in them.
Certain inflammatory responses are occurring within our bodies like delayed hypersensitivity reactions that are related to the inflammation that is due to food sensitivity. These sensitivities occur when food is mistakenly identified as a threat by the immune system and attack is launched against it. This causes the circulation of the pro-inflammatory molecules in the body that gives the aggravation of acne.
One must know the diets causing the immune system to react as per the body fitness and body responses under the instructions of the nutritionist and dietitian to avoid such inflammations. They mostly refer to the elimination diet process that involves the restriction of certain food from the diet to achieve the relief against symptom and then again adding them back to the diet to track the symptoms and severity of responses.
There are different tests for the checking of food sensitivity, one of the most important is Mediator Release Testing (MRT). This test helps in determining the type of food that causes the immune inflammations and provides the starting point for the elimination diet.
So, we should intake the diet as per knowing the responses of our body to elicit the reactions. Refined carbohydrates, fats, and amino acid enriched diet do not suit everyone. One must know the composition of his/her body instincts to check either this suits your body or not to avoid the acne aggravation. Acne is the major issue amongst teenagers and adults due to their poor living and dietary style that ultimately imbalances hormones as well. These responses impart the long-lasting effects to one’s body and causing the other side problems as well that are difficult to get rid of. A healthy and balanced diet should be kept in consideration to live a healthy and problem-free life.