What Foods Can Cause Acne? 6 Common Diet Factors

A cne affects around 40-50 million people in the US. Whether you’re preparing your skin for an upcoming event or just trying to be more mindful of your diet, it is a very common thought to wonder what foods can cause acne.

Here are some of the foods that have some links to either possibly causing acne or making it worse.  Some of them have promising research backing up the claims, while some of them have strong correlations that should be enough to be wary of how much you consume the particular food.

It is, however, important to understand that you don’t have to stop consuming these foods since most of them are integral to your diet and to your health. You just have to be careful about how much of your diet consists of them.

1. Fast Food

Items on the fast food menu, such as nuggets, burgers, french fries, hot dogs, milkshakes, and sodas are notoriously known to may increase the risk of developing acne.

A study on over 5000 Chinese adolescents reported that diets with a lot of fat in them were correlated to a 43% higher risk of developing the skin condition of acne. Furthermore, consistently and regularly consuming fast food made the risk go up another 17%.

2. Dairy Products

Dairy products such as milk, yogurt, cheese, and the like have been found, by multiple studies, to have a link with acne severity in teenagers.

Two studies (1, 2) have shown that consuming milk and/or ice cream regularly as a teenager results in being four times more prone to acne.

Although it is not certain what exactly in milk products causes acne, one theory is that since milk is known to increase your levels of insulin, it may worsen acne severity. Furthermore, cow milk has amino acids that prompt the liver to produce IGF-1, which is linked to acne development.

3. Chocolate

Milk chocolate bars have a high percentage of sugar and dairy solids in them. It isn’t the cacao itself that causes acne, it is the other things in chocolate that lead to acne. White chocolate or milk chocolate involves ingredients in the making that are likely going to lead to inflammation, which in turn will lead to acne.

If you’re a chocoholic and can’t seem to let go of chocolate, try to opt for dark chocolate bars with a high cocoa percentage, so you can enjoy your dessert without the consequences of breakouts.

4. Whey Protein

Several case studies have resulted in a suggestion that there may be a link between supplements involving whey protein and the development of acne. Like cow milk, whey increases the production of IGF-1, which is what in turn increases the production of sebum that leads to blockage of pores and consequently, acne.

Furthermore, whey may prompt the production of androgens and these hormones excessively stimulate oil glands. When oil blocks your pores, acne is the result.

5. Refined Sugars and Grains

Refined sugars and grains include but are not limited to bread, crackers, cereals, white flour pasta, white rice, rice noodles, cane sugar, maple syrup, agave, and honey.

People who consume a lot of added sugars have a greater risk of developing acne, possibly because of the impact that refined sugar has on insulin levels and blood sugar levels. Since refined sugars are instantaneously absorbed in the blood, the blood sugar level rises very quickly. As a result, insulin levels increase, too.

Increased insulin levels are not good for your skin because the hormones it activates lead to factors that promote acne. 

6. Foods With Omega-6 Fats

Some examples of foods rich in omega-6 are walnuts, tofu, safflower oil, sunflower seeds, hemp seeds, avocado oil, peanut butter, and eggs. These are some of the most nutritious foods and snacks available, but moderation is key to their healthiness.

The consumption of foods with high levels of omega-6 fats and low levels of omega-3 fats creates an imbalance. This imbalance prompts the human body into an inflammatory state, and inflammation leads to acne.

There Can Be Other Factors Too

Although dietary habits are closely linked to health issues including those of the skin such as acne, there can be multiple other factors too, most importantly hormonal changes and/or issues. It is important to consult with a dermatologist before making a diagnosis yourself.

However, prevention is always better than cure. Therefore, if you want to take preemptive measures to take care of your skin, knowing what foods can cause acne is very significant, and hopefully this list helped you.

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• acne
• skin
• food
• nutrition