Diet to reduce acne by 50% I Dermatologist Guide
September 1, 2021 2023-04-19 6:03
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Diet to reduce acne by 50% I Dermatologist Guide
Doctor, How to reduce pimples by eating right? Is there any research on the influence of diet on pimples?
Yes, many studies provide evidence about the linkage between diet and acne. I have referred to around 50 studies to compile diet tips for acne-free skin. We recommend these ten diet tips to our patients, and almost 50 % of them have seen a reduction in pimples. Most patients admit that their pimples return when they get lax on a diet.
12 Diet Tips to reduce acne
1. Reduce sugar in diet:
If you have a sweet tooth, then it is time to change. Studies show that food with a high Glycemic Index(GI) increases acne, while those with low GI help decrease acne.
Many foods with a High GI index are not sweet, like soft drinks, white bread, potatoes, beer, cake, and commercial cereals. Make sure you reduce them as well.
A study found that a diet consisting of 25% energy from protein, 45% from low-Glycemic Index carbohydrates, and 30% energy from fats leads to a significant decrease in the overall count of pimples and a decrease in BMI. The study’s author concluded that frequent consumption of high-GI carbohydrates leads to Insulin spikes, increasing androgen levels and triggering acne breakouts.
2. Restrict intake of milk and dairy products
Milk, especially fat-free milk, might increase pimples, but there is no need to stop dairy altogether. You can continue curd/lassi and take one glass of fresh milk daily.
Most studies have shown an association between more than two servings of low-fat milk rather than unprocessed milk. So, I prefer fresh milk to processed skim milk. Avoid eating milk ice creams and milk desserts when you are breaking out.
3. Stop Whey protein
Whey protein is a common cause of intractable acne. Stop it if your acne is troublesome.
4. Not more than two eggs in a day
I have noticed that many of my patients who take 4-6 eggs/day have severe acne; excess of everything is bad!
5. Switch to dark chocolates
Most chocolates are rich in sugar and milk, which can trigger acne. Instead, relish dark chocolates.
6. Avoid Bakery
Bakery is essentially butter, refined flour, and sugar. All three can trigger acne.
7. Have only one cheat day per week
Pasta, Pizza, Momos, Noodles, etc., junk food have a high Glycemic index and can trigger acne. Therefore, stick to homemade nutritious food as much as possible.
8. Omega-3 fatty acids are good for you
Omega 3 fatty acid-rich food like canola oil, soybean oil, ghee, ground flaxseed, and walnuts in a small amounts can benefit acne.
9. Zincify your diet
Zinc-rich foods like wheat, spinach, pumpkin and squash seeds, cashew nuts, beans, and mushrooms can help resolve acne breakouts.
10. Vitamin A is the saviour
Sweet potato, carrots, dark leafy green veggies, dried apricots, cantaloupe melon, and sweet red peppers are some foods rich in Vitamin A that can help reduce acne.
11. Practice Intermittent Fasting
Intermittent fasting may help prevent acne by reducing insulin levels in the body, which can decrease inflammation and oil production in the skin. This eating pattern can also increase autophagy, a natural cellular process that helps remove damaged cells and reduce the accumulation of toxins in the body. Recent studies have shown that it can improve gut health and reduce systemic inflammation, both linked to acne development.
12. Lifestyle for acne-free skin
In addition to Diet, lifestyle has a significant impact on acne. For example, yoga, especially Suryanamaskar and Pranayam, reduce acne by balancing your hormones.
Early risers tend to have less acne. Watch this video to learn how o incorporate a healthy diet and lifestyle into your daily routine.
Hundreds of my patients have reduced acne by following the above lifestyle and diet tips. I hope you will reap the same results!
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