You’ve probably been confronted with a warning about chocolate and acne at least once, right? The good news is that chocolate doesn’t necessarily cause acne breakouts when eaten in moderation. What CAN cause acne is the dairy and salt commonly found in many chocolate products. Dark chocolate is actually loaded with antioxidants that are beneficial for your skin.
So what about fried foods, pizza, cheeseburgers, and milkshakes? Are those acne-safe foods? Not so much. Are there foods that can help promote clear skin? Definitely. Let’s jump in together to find out the what and the why behind your diet and acne.
Does Food Cause Acne?
What you eat has a significant impact on the health of your skin. As our largest organ, our skin has a big job to do. Not only does skin protect us from the elements by providing a defensive barrier, but it also helps to regulate our body temperature and allows us to feel the sensation of touch. Beyond these essential functions, your skin is also the face that you present to the world. When clear and healthy, it’s easy to put your best face forward in confidence. When inflamed and covered in pimples, the tendency is to want to cover up and hide.
Even though you’re not putting food directly on your face, the food that you put into your body can cause inflammation, allergic reactions, sensitivities, excess sebum production, and aggravated acne. At the same time, the right foods can have the opposite effect, resulting in the clear, glowing skin you’ve been hoping for. So, you want to have good skin that you’re proud to show off? Watch what you eat, and you’ll see the difference in your skin as the months and years go by.
Nutritional Support for Optimal Skin Health
Eating the right foods will help heal your acne, bring down inflammation, protect your skin from oxidative damage (premature aging), and get you clear faster. The foods below are high in antioxidants, vitamins, androgen blockers, and anti-inflammatory support. Eating a well-balanced, low-glycemic diet is helpful in all aspects of your health, including the skin.
Foods That Support Clear Skin
Note: When possible, organic is best, as pesticides, herbicides, and fungicides can purge through the skin.
| Vegetables | Beets, purple cauliflower, purple sweet potato, purple carrots, broccoli, green & red peppers, tomatoes |
| Fruit/Berries | Blueberries, raspberries, blackberries, elderberries, dark cherries, pomegranates, acai, black grapes, papaya, melon, etc |
| Healthy Oils | Grass-fed tallow or ghee, cold-pressed organic extra virgin olive oil, cold-pressed organic coconut oil, avocado oil, in moderation |
| Leafy Greens | Spinach, kale, watercress |
| Teas | Green or black teas, oolong, matcha, herbal teas such as: raspberry, dandelion root, chicory, mint, milk thistle, burdock, echinacea, comfrey leaf, stinging nettle, chanca piedra, oat tops, marshmallow, ginger, or turmeric |
| Land & Sea | Organic grass-fed lamb, beef, bison, organ meats, organic pasture-raised, corn/soy-free pork, chicken, and eggs, organic bone broth, wild-caught fish and shellfish (in moderation). *Note: can just eat egg yolks if any issues with eggs |
| Digestive Support | Fresh herbs like dill, parsley, mint, rosemary, cilantro, ginger, turmeric, well-cooked mushrooms, dandelion greens |
| Drinks | Organic coffee (with or after a meal), coconut water, aloe vera juice, mineral water, bone broth, filtered water, tart cherry juice, 100% orange juice, lemon or lime water |
| Sweeteners | Raw local honey, maple syrup, date syrup, coconut sugar |
| Supplements/Protein Powders | HUM Skin Squad, EnvironMedica TerraFlora Advanced, ClearStem MINDBODYSKIN, Beef Liver, Beef Marrow, Beef Organs, Delgado Liv D.tox, grass-fed collagen or gelatin powders |
Acne-Causing Foods and Where You Will Find Them
The first step to avoiding acne-causing foods is checking all the nutritional labels of the foods that you purchase. Some foods are more obvious, such as milk and other dairy foods. Soy and algae are also very commonly found in the diet, yet most people are unaware that they are eating them on a regular basis. These ingredients are often hidden in processed foods.
Foods That Inflame Acne
| Iodized Table Salt | Iodized table salt, chips, fast food, packaged foods, and some seasoning salts. |
| Whey and Dairy Products | Non-organic commercial pasteurized dairy that is fortified: milk, cheese, yogurt, ice cream, butter, protein shakes, protein bars |
| Kelp & Seaweed | In powder form and in supplements can definitely cause issues. Used in moderation, such as a little tossed into soup, is okay now and then and is a great source of minerals. |
| Soy | Tofu, soy milk, protein shakes, protein bars, tempeh, edamame, soybean oil, fast food, baked goods, dressings |
| Peanuts | Peanut butter, peanut oil, peanuts |
| Inflammatory or Androgenic Oil | Corn, canola, soybean, peanut, safflower, sunflower |
| Seafood | Shellfish in excess can be a trigger for some |
| High Glycemic Foods | Store-bought bread, corn, tortillas, chips, popcorn, cereal, granolas, pasta, bagels, pastries, baked goods, white rice |
| Sugars | Artificial sweeteners and white sugar in excess |
| Maca | Supplements, smoothies, protein powders |
| Supplements | Do not take any supplements that contain iodine, iodides, biotin, or high doses of B12. Do not drink Dasani Water. |
| Pre/Post-Workout Supplements | Whey, soy, casein, BCAAs, seed-based protein powders, energy drinks, canned teas/coffees, vitamin waters |
Surprising Foods That Can Cause Breakouts
If you’re going through acne treatment, it’s essential to examine the hidden triggers that can sometimes come from foods and ingredients you’d least suspect. Making smoothies with a quality protein powder is excellent for promoting health in many people. For those with acne-prone skin, however, this could be the culprit behind your breakouts. Most protein powders contain whey and also biotin, two ingredients known for making acne worse.
A few recommendations for acne-safe protein powders are:
- Amy Meyers Paleo Protein Powder (all flavors)
- Amy Meyers Collagen Protein Powder
- Sprout Living Epic Protein Powder (vanilla & original only)
- Sunwarrior Protein Powder
- Garden of Life Raw Organic Protein & Greens
*Please note that ingredients are subject to change, so it’s always a good idea to double-check ingredient labels.
If you suspect that something in your diet might be the cause of your acne, one of our acne specialists would be glad to help you through the process of figuring that out. Try an online acne consultation for a complete personalized review of your diet and supplements as well as acne-safe alternatives.
Acne and the Glycemic Index
Put simply, the glycemic index is a number that tells you approximately how fast your body will convert a carb into glucose, or sugar. The smaller the number, the lower the impact a specific food has on your blood sugar and insulin levels. When blood sugar levels rise, the resulting production of hormones tells your sebaceous glands to produce more oil. More oil in the skin inevitably leads to an increase in breakouts if you’re prone to acne.
Research shows that a diet consisting of high-glycemic index foods elevates blood sugar levels and contributes to an increase in acne vulgaris, or common acne. On the flip side, recent studies have proven that a low glycemic diet helps to relieve acne symptoms.
Choosing a diet consisting of whole foods and minimizing refined carbohydrates (pasta, white bread, rice, and sugary drinks) is not only best for your skin, but also ideal for optimal overall health. A variety of whole fruits and veggies, lean protein sources, and healthy fats will promote balanced blood sugar, hormones, body weight, and oil production in your skin.
Lesson 5, will help you take your skin-clearing lifestyle choices to the next level.>>>
