Acne and Diet: Myths and Facts

You may have heard that what you eat can cause acne breakouts. But do fatty foods or dairy really play a role?

Acne is a skin problem that occurs when your pores become clogged by oil or dead skin, trapping bacteria inside. It’s often a dreaded and difficult part of growing up.

The trapped bacteria result in swollen, red, and pus-filled cysts across the face, neck, chest, or back. Acne — especially severe cases — can feel painful and embarrassing.

Acne may result from environmental factors, genetics, or hormonal changes (like those that your body undergoes during puberty). Though most people get acne in their teen years, some people deal with chronic acne or acne flare-ups throughout adulthood as well.

Recent studies suggest that your diet can actually impact the onset and severity of acne, as well as your body’s response to acne medications.

Let’s break out of the chains of pseudoscience from old teen magazines and clear up some common myths about how diet can affect acne.

Does Sugar Cause Acne?

Myth: Eating sugar causes acne.

Fact: Eating foods with a low glycemic load (GL) can reduce the quantity and severity of acne.

The glycemic index (GI) of foods refers to how much a particular food causes your blood sugar level to rise. You can calculate the glycemic load (GL) of a food by multiplying the glycemic index of a food by the carbohydrate content of that food.

In multiple studies, people with acne had have higher GI and GL levels than those without acne. People who regularly consumed sweets, such as milk chocolate and sugary drinks, had a higher incidence of acne. The number of sweets consumed correlated with the number of new acne spots.

To reduce the GI or GL of your diet, choose foods with:

• Little to no processing.
• Low carbohydrate content.
• No added sugar.
• No refined grains.

Due to the highly refined nature of food in American culture, making informed food choices can feel challenging.

Some tips to remember:

Avoid high-GI foods such as:

• Baked potatoes.
• Instant oatmeal.
• Processed meats (like bacon and sausage).
• Watermelon.
• White bread.

Eat low-GI foods such as:

• Apples.
• Berries.
• Grapes.
• Lentils.
• Nut butters.
• Unsalted nuts.
• Unsweetened Greek yogurt.
• Whole-wheat spaghetti.

Talk to your doctor for more information on low-GI foods that can help improve your acne.

The keto diet consists of consuming very few to no carbohydrates but increasing the fats and proteins in your diet. This causes the body to pull its energy from ketones rather than glucose, which can reduce inflammation in the body. More research is necessary, but preliminary findings suggest that the keto diet may help reduce acne.

Can a Vegan Diet Prevent Acne?

Myth: Vegans and vegetarians have less acne.

Fact: There’s no significant data to suggest that a vegan or vegetarian diet reduces acne.

Vegetarians don’t eat meat, while vegans don’t eat meat or food that comes from animals, including dairy, gelatin, or honey. In the limited number of studies on this subject, vegans and vegetarians didn’t experience a significant reduction in acne despite consuming less meat and dairy than nonvegans or nonvegetarians.

More research is necessary to determine whether vegan and vegetarian diets have an impact on acne prevalence or severity.

Does Dairy Cause Acne?

Myth: Eating dairy causes acne.

Fact: Some dairy products can make acne more prevalent or severe.

Research has shown that people with acne report consuming significantly more milk than people without acne. Many dairy products, such as milk and ice cream, seem to contribute to acne development.

However, other dairy products, like cheese and butter, don’t. This suggests that it has less to do with the fat or dairy content of the product and more to do with the presence of whey proteins.

Whey proteins stimulate your body’s production of insulin, the hormone that regulates your blood sugar, and IGF-1, a growth hormone. Both of these hormones seem to contribute to the prevalence and severity of acne. This may explain why athletes who use whey protein supplements and powders to burn fat, build muscle, and recover from workouts are more prone to developing it.

If you’re looking to reduce your acne by eliminating dairy from your diet, try consuming plant-based milks and nondairy products. You’ll want to choose an alternative that’s low in carbohydrates and added sugar, such as those made from nuts or legumes, like almonds or soy.

Do Fatty Foods Cause Acne?

Myth: Fatty foods cause acne.

Fact: Whether your diet contributes to acne has less to do with the fat content of the product and more to do with the type of fat in that product.

Omega-3 fatty acids can reduce IGF-1 levels, reducing inflammation and lessening the frequency and severity of acne breakouts. American diets are typically higher in omega-6 fatty acids than omega-3 fatty acids. To boost your consumption of omega-3 fatty acids, try eating more fish or flaxseed.

You should also avoid consuming trans fats and saturated fats. These have been linked to increased severity of acne.

The Mediterranean diet may help increase your intake of omega-3 fatty acids. Olive oil is the primary fat source in Mediterranean cooking. The diet emphasizes the consumption of plant-based foods, fish, and poultry and limits red meat.

Can Probiotics Help Acne?

Myth: Probiotics will clear up acne.

Fact: Some studies have had promising results, but more research is necessary.

The gut microbiome has recently become a topic of interest in the health trend space. Small studies have suggested that probiotics may prove beneficial in reducing and improving acne. However, further research is still necessary.

Does Diet Affect Acne Medications?

Myth: Your diet doesn’t affect how your acne meds work.

Fact: The contents of your stomach affect how your body absorbs the medication and delivers it to affected areas.

The body absorbs certain acne medications, such as minocycline and doxycycline, regardless of diet. The body absorbs other acne medications, such as spironolactone and isotretinoin, better when there’s food in the stomach. This is especially true of foods that are rich in fat.

In a small study of young men, whey protein supplements seemed to interfere with the effectiveness of both oral (taken by mouth) and topical (applied to the skin) acne treatments. To enable maximum absorption of your acne medication, try to avoid consuming whey protein and dairy that has high whey protein content. Examples of these include milk and ice cream.

Additionally, certain minerals, including magnesium, calcium, zinc, aluminum, and iron, can interfere with the absorption of medications. If you’re looking to improve your acne, avoid taking supplements and eating foods that contain these minerals. Do this at least four to six hours before taking your acne medication.

How Does Diet Affect Acne?

Research into the effects of diet on acne is still limited. Yet, initial studies suggest that your diet may play a role in the frequency and severity of acne breakouts. It may also affect the absorption of acne medications.

Remember that sudden dietary changes can have unforeseen consequences. If you hope to clear up or improve your acne through dietary changes, consult your doctor first.