Foods That Cause Acne:
Acne is a common skin disease that affects approximately 10% of the world’s population. Many factors can cause acne, including excess sebum production, bacteria, hormones, clogged pores, and inflammation. Scientists have been investigating the link between diet and acne for a long time. Recent studies show that consuming unhealthy food plays an important role in the development of acne. Here are 5 foods thought to cause acne…
1. Refined grains and sugars
Experts state that people who develop acne on their skin consume more refined grains. At the same time, a study shows that people who frequently consume added sugar have a 30% higher risk of developing acne. On the other hand, the risk rate increases by 20% in people who regularly eat pastries. Scientists explain this by the effect of these nutrients on blood sugar and insulin levels. Refined grains quickly increase blood sugar because they mix with the blood. When blood sugar rises, insulin levels begin to rise. Insulin makes androgen hormones more active. This results in the enlargement of skin cells and increased sebum production.
2. Dairy products
Many studies reveal that consuming too much dairy can cause acne. At the same time, young adults who regularly consume milk or ice cream are four times more likely to develop acne. However, it should be noted that research to date has focused only on young people and young adults. On the other hand, these studies only examined the relationship between milk and acne, rather than finding a cause-effect relationship. Although excessive consumption of milk and dairy products is associated with increased acne severity, more research is needed on the subject.
3. Fast food
Eating a diet rich in calories, fat, and refined carbohydrates can increase the risk of acne. A study of more than 5000 young people found that high-fat foods increased the risk of acne by 43%. Experts claim that regular fast food consumption can affect gene expression and hormone levels. This causes acne.
4. Whey – Protein Powder
A popular supplement, whey is a rich source of the amino acids leucine and glutamine. However, these amino acids cause skin cells to grow and divide faster. This can trigger acne breakouts. On the other hand, amino acids found in whey can cause insulin levels to rise. Elevated insulin is associated with the development of acne. A few case studies have found that male athletes who use whey protein have a higher risk of developing acne. However, it should be noted that more research is needed to reach a definitive conclusion.
5. Foods rich in omega-6 fats
Omega-6 fatty acids, found in foods such as corn and soy, can worsen the severity of acne by increasing inflammation in the body when consumed in high amounts. Conversely, consuming foods rich in omega-3 fatty acids can reduce inflammation and acne severity.
What can you consume instead of these foods?
This type of research only shows the link between dietary habits and the risk of developing acne. Therefore, it does not prove that foods such as oil, refined grains, sugar and fast food directly cause acne. But certain foods can help keep your skin clear:
Omega-3 fatty acids: Omega-3 fatty acids, which have anti-inflammatory properties, significantly reduce the risk of developing acne.
Probiotics: A healthy gut means a balanced microbiome. This is linked to a reduced risk of inflammation and the development of acne.
Green tea: Green tea contains polyphenols that balance sebum production. Applying green tea extracts to the skin can reduce the severity of acne.
Turmeric: Turmeric helps regulate blood sugar and insulin levels. This, in turn, makes your skin less likely to develop acne.
Vitamins A, D, E and zinc: Foods containing these vitamins play an important role in strengthening immunity and skin health. Therefore, it can help prevent acne.
Paleo-style diets: Paleo diets are rich in lean meats, fruits, vegetables, and nuts. At the same time, these diets; less room for refined grains and dairy products. Studies reveal that paleo-style diets reduce the risk of acne.
Mediterranean-style diets: Mediterranean diet; It is rich in fruits, vegetables, whole grains, legumes, fish and olive oil. On the other hand, it is low in dairy products and saturated fats. Recent studies reveal that the Mediterranean diet reduces the severity of acne.