Acne can be a very unpleasant and long-lasting condition. It can occur at various times in a person's life. It is often related to fluctuations in hormone levels, for example, during puberty or after stopping the contraceptive pill. However, acne can be treated and influenced in various ways. Your diet has a particularly strong influence.
What influence does diet have on acne in general?
Acne is caused by various factors, such as increased sebum production (sebum is an oily substance that protects the skin from drying out) or inflammation. While many factors seem beyond our control, diet is one of the main factors influencing the development and worsening of acne. Studies show that acne is linked to the Western diet. Two mechanisms are discussed as having the greatest influence on the development of acne.
- Inflammatory mechanism
- Insulin-like growth factor (IGF)-1 mechanism.
Since blood sugar and insulin are closely linked, we want to focus on the second mechanism—insulin-like growth factor. Certain foods are capable of increasing levels of insulin-like growth factor (IGF)-1, a hormone that regulates the action of growth hormone (GH) in the body. Together, IGF-1 and GH promote normal bone and tissue growth. An uncontrolled increase in IGF-1 impairs metabolism, particularly testosterone and lipid metabolism. In addition, IGF-1 upregulates inflammatory responses .
Which foods trigger the uncontrolled increase in IGF-1?
Foods that cause high blood sugar levels increase IGF-1 levels. Foods with this property are better known as hyperglycemic foods. Blood sugar spikes lead to both chronic and acute hyperinsulinemia. Hyperinsulinemia is the medical term for high insulin levels and activates a hormonal cascade that increases IGF-1 levels.
This mechanism suggests that foods that only slightly affect blood sugar levels contribute to reducing inflammation. Increased dairy consumption also appears to influence acne via IGF-1.
Our tips for reducing acne
Our recommendation: Eat colorfully, with a large number and variety of plant-based foods and, above all, foods that have a low impact on your blood sugar levels.
- Swap white pasta, white rice, and white bread for whole-grain alternatives.
- Reduce added sugar and processed foods
- Consume dairy products in moderation
- Avoid saturated fats, e.g. from animal products (butter, milk, meat, cheese)
- Avoid trans fats (chemically hydrogenated unsaturated fats, fried foods, baked goods, spreads)
- Alcohol in moderation
In short
Acne is influenced by many factors, including diet. The mechanism of insulin-like growth factor (IGF)-1, triggered by hyperglycemic foods, is a major factor in inflammation. Controlling blood sugar levels is key to reducing inflammation and preventing acne. To achieve this, choose a diverse range of plant-based foods, swap white carbohydrates for whole grains, limit dairy, sugar, and processed foods, and avoid trans fats and excessive alcohol consumption. Your diet can be an effective way to manage acne and promote overall health.
