Foods That May Cause Acne: What You Shouldn’t Eat To Avoid Breakouts

There are many factors that cause acne breakouts, but the food we eat is one of the most common culprits. While we can't say for certain what will trigger flare-ups, there are certain food items that we know aren’t helping.

In the following article, we cover different types of food that you should avoid if you’re looking to get rid of acne or keep them from happening.

Let’s take a look at them...

Sugar and Other Carbohydrates

While eating too much sugar will certainly cause acne, it isn’t because it causes your insulin levels to spike. Rather, sugar feeds the bad bacteria in your gut which in turn feeds the acne-causing bacteria on your face.

Since sugar is also a low-grade carbohydrate that’s easy to consume too much of, your body can easily store up too much glycogen and deplete the supply you really need. (Our bodies can convert carbohydrates to glucose, then store it as glycogen.) Also, high sugar levels encourage the release of insulin which feeds bacteria associated with acne.

In addition, sugar is found in everything from soft drinks to processed foods. These are often high in refined carbohydrates, sugar, and preservatives.

When trying to minimize breakouts, you should also limit your intake of fructose or sugar found in fruit. While fruits are healthy, some fruits are higher in sugar than others so it pays to be discriminating.

Nuts

You've heard your mom tell you that to avoid acne, you need to skip those peanut butter and jelly sandwiches. There’s truth in it as well since nuts can cause acne due to their high-fat content.

Does this mean you should avoid nuts altogether?

The next time you’re at the grocery, remember that while many nuts have their skins removed, it doesn't make them low-fat. If you're going to eat nuts, it's best to get them raw and grind them in your food processor. Just be sure they’re raw and organic since commercial nuts are often roasted in vegetable oil that’s high in omega 6 fatty acids. To make things worse, they’re usually coated with salt or sugar too.

Eggs

You've probably heard of the inflammatory properties of eggs, particularly their yolks. While there are some health benefits from eating eggs, it's important to avoid them if you want to get rid of acne.

Many people correlate the biotin in eggs to acne. Since overproduction of biotin in your body can cause keratin buildup, it’s a good idea to try and steer clear of this breakfast staple for a few weeks.

While limiting your egg consumption, be sure to have other protein sources such as whey protein or quinoa. These two options are great alternatives to eggs and can help you maintain a high protein diet without having to worry about acne flare-ups.

Dairy Products

Some acne sufferers find that dairy products cause breakouts. However, not everyone is sensitive to them. There are also cases where people are unknowingly lactose intolerant and are unintentionally causing their skin to break out by consuming dairy. 

If you’re sensitive to dairy, you’ll need to be more picky about the products you get. Keep in mind that the dairy food products you buy in regular stores may not have the same quality ingredients that you get at a local health food store.

Among the most common reasons for dairy-related acne are milk and cream cheese. The next time you’re out buying groceries, check the labels and make sure none of your dairy products have hormones. Many dairy products contain insulin-like Growth Factor 1 which encourages the production of androgen, a hormone that’s associated with acne.

The Takeaway

Nobody can control breakouts. They’re a fact of life. But we can be more selective about the food we eat and reduce their occurrence and severity. Keep this list handy and remember which foods to avoid. Replace them with healthier foods that are better for the body and skin. By managing acne through your diet, you may be able to save significant dollars on blemish creams and skin care treatments while helping your skin become clearer and healthier.