Random Thought:
I have had acne since I was in high school. It escalated on my forehead my senior year, slowed down in college slightly, then went crazy on my chin and cheeks when I moved to Virginia. I have heard tons of theories about how chocolate and greasy food can cause acne, and as a dietitian, I am extremely interested to see if there's anything I can change in my diet to reduce the amount of pus-filled, tumor-like, painful, red growths that plague my face...
Maybe I'm exaggerating the severity of my condition, but as a professor, I have 8-classes worth of eyes on me. I already look young, so the acne definitely doesn't help.
So I want to find out whether there's anything I can change in my diet to lessen my pimples.
Let's start off by defining what acne really is. Those nasty heads develop when too much sebum (oil) is made, causing the hair follicle cells to produce rapidly. If it doesn't close off, it's a blackhead; if it's closed, it's a whitehead. Acne tends to run in families, but it has to have an environmental trigger, like maybe food, in order for it to be expressed (Spencer et al., 2009). Let's look at some foods to see if there are any connections.
Chocolate: Contrary to popular belief, there is no connection between chocolate intake and acne (Spencer, Ferdowsian, & Barnard, 2009). Doesn't matter if it's dark or milk, I've read a few articles that say chocolate doesn't cause zits. Thank goodness.
Milk: I was very surprised to read that dairy may increase acne. People that have higher consumption of dairy foods have higher risks, and populations that have lower intakes have lower prevalence of acne (Bowe, Joshi, & Shalita, 2010). I'm not saying to exclude this food group, but if you have acne problems like me, it may be better to choose dairy replacements like soy milk.
Grease: Studies suggest that some types of fats may worsen acne and others may make it better. For instance omega-6 fatty acids and saturated fats may increase inflammatory acne, and omega-3 fats may reduce it (Spencer, Ferdowsian, & Barnard, 2009, 2009). It makes sense since omega-6's are pro-inflammatory and omega-3's are less inflammatory. Omega-6 fatty acids can be found in vegetable oils like sunflower, safflower and corn oil, and omega-3 fatty acids can be found in fish, canola oil, and nuts (Franzen-Castle & Ritter-Gooder, 2010). Saturated fats are associated with animal products. So avoid salad dressing, Fritos, eggs, milk, and meat, and bring on the seafood and nuts.
Carbs: Just like fats, some carbohydrates have been shown to not be good for our faces. High-glycemic index (GI) foods may contribute to pimples (Bowe, Joshi, & Shalita, 2010). The glycemic index refers to a number that is delegated to food based on how your blood sugar rises after to you eat it, how quickly it gets there, and how long it takes to get it back down. High GI foods tend to be made with sugar and white flour. Click here for more descriptions.
We have to keep perspective here. Diet is not the only environmental factor that can cause pimples, but I am interested to see if I could see any changes in my face if I reduce my intake of animal products and refined carbs. My New Year's resolution was to see a dermatologist, and I will definitely be bringing this up to him/her.
References:
Bowe, WP, Joshi, SS, and Shalita, AR. (2010). Diet and acne. Journal of the American Academy of Dermatology, 63 (1), 124-141.
Franzen-Castle, LD and Ritter-Gooder, P. (Aug. 2010). Omega-3 and omega-6 fatty acids. Retrieved from http://elkhorn.unl.edu/epublic/live/g2032/build/g2032.pdf
Spencer, EH, Ferdowsian, HR, and Barnard, ND. (2009). Diet and acne: a review of the evidence. International Journal of Dermatology, 48, 339-347.
