Which Diet Helps Against Acne?

It is old news that a healthy diet also promotes healthy skin. But does it also help against stubborn acne?

First of all, let's define what exactly we mean when we talk about acne. A single pimple on the face may be annoying and look unsightly, but it is not acne. Only when one pimple turns into many, additional blackheads or poplars appear and the house as a whole appears very unclean, it is most likely acne.

Most of us are familiar with common acne,because young people in particular are confronted with it sooner or later. However, many adults still struggle with acne even after puberty and wonder how they can finally get rid of the annoying skin disease.

Is Acne A Western Problem ?

In fact, there are always studies that suggest the latter. Back in the 1970s, a long-term study showed that the Inuit people in northern Canada had no problems with acne. But when they started and gradually added more Western foods to their diet, the clear skin was over.

A recent study observed similar changes in very rural regions of Paraguay and stated that the West or Western civilization was the origin of acne.

Classic Acne Promoters

Two foods or food groups in particular quickly became the focus of scientists:

• Milk & dairy products
• Foods with a high glycemic index

But why this one?

This has to do with hormones. Both food groups stimulate male hormones in the body and stimulate androgen activity. The sebaceous glands react particularly sensitively to these androgenic hormones and increase sebum production. More sebum then forms the basis for bacteria, which grow happily here and ultimately manifest themselves as inflammatory skin changes, acne.

This process has not yet been completely clarified, but scientists around the world agree that this process is the most likely. If that's true, we should be able to regulate a lot through our diet and reduce acne or even get rid of it completely.

No-gos Of The Anti-acne Diet

Foods with a high glycemic index stimulate androgens, which in turn can promote skin imperfections. If the glycemic index is high, the insulin reaction is greater and hormone production is stimulated more than would be the case if the glycemic index was low.If you want to change your diet if you have acne, you should avoid or reduce these foods in particular.

Although milk has a low GI, it is said to have a similar stimulating effect on androgenic hormones. There are still open questions in research as to why exactly this is the case. But it is obvious that this is the case and leads to the recommendation to avoid cow's milk if you have acne.

So What Should You Avoid If You Want To Eat To Combot Your Acne?

• Cow's milk and cow's milk products
• White flour products
• white rice
• sweets
• Ready meals with high saturated fatty acids
• Coffee
• alcohol
• Sweetcorn

Must-Haves For Acne

Many things on this list are very reminiscent of a certain type of diet: clean eating. In fact, you'll do pretty well if you eat foods that are as natural and less processed as possible, as they usually contain less saturated fat and sugar.

can help against acne:

• Raw food
• Fish
• oatmeal
• Whole grain bread
• Watermelon
• Beans
• lenses
• Sunflower seeds
• Carrot juice
• brown mushrooms

Use Vitamins Against Acne

Not only the low glycemic index is crucial here, but also the nutrients of the foods listed. Because there are vitamins and trace elements that help heal skin imperfections from the inside.

A classic here is zinc, which is also found again and against in anti-pimple creams and tinctures. But not just there, but also in watermelons, beans or lentils and the oatmeal for breakfast. By the way, you can also enjoy it with soy milk instead of cow's milk, then you won't fall into the trap of using dairy products, which would be counterproductive.

Carrot juice is well suited to a diet against acne because vitamin A is also a nice companion against annoying skin blemishes and it is the selenium in brown mushrooms and sunflower seeds that you can take advantage of.

Drink Away The Acne!

No nutritional advice without the tip to drink enough, right? But it is actually important for the anti-acne diet that the amount you drink is high enough.

By the way, coffee and alcohol would be completely wrong here because, thanks to their blood circulation-promoting properties, they can also fuel and accelerate hormone production. Water and teas, such as nettle tea, are better. The natural acids and tannins in nettle are considered anti-inflammatory – great for acne!

What to eat for acne?

You have now seen many individual components, but what exactly can you cook for acne?

We found a great list for you online that we would like to share with you. Cook your way through crispy fish, oat shake, Hawaiian curry soup and zucchini lasagna and find your favorite acne-fighting recipe.