Milly Gaines
Acne is a common skin condition that affects people of all ages. While various factors contribute to acne development, including sebum production, bacteria, hormones, blocked pores, and inflammation, dietary choices may also play a role. The Western diet, characterised by high-calorie intake, high glycemic load, high fat and meat consumption, and elevated insulin and IGF-1 levels, has been linked to acne in several studies. This diet's impact on hormone levels and gene expression may promote acne development. However, the relationship between diet and acne is complex, and more research is needed to establish definitive links.
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What You'll Learn
High-fat, high-sugar foods
A Western diet, also known as a standard American diet, is typically high in calories, fat, and refined carbohydrates. Fast food items such as burgers, nuggets, hot dogs, French fries, sodas, and milkshakes are commonly consumed in a Western diet and may increase the risk of acne.
Several studies have found a link between high-fat, high-sugar diets and acne development. A 2010 study found that high-fat diets were associated with a 43% increased risk of developing acne, while regularly eating fried foods increased the risk by 17%. Another study of 24,452 participants revealed a relationship between acne and the consumption of high amounts of fatty and sugary products.
High-glycemic foods, which are typically high in refined carbohydrates, can trigger spikes in blood sugar and contribute to acne. When blood sugar rises quickly, it can cause the body to release the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 can increase sebum production in the skin, leading to acne and skin inflammation.
In addition to affecting hormone levels, high-fat, high-sugar foods can also promote inflammation throughout the body, potentially triggering acne outbreaks. Milk and dairy products, in particular, have been linked to acne severity, possibly due to their impact on insulin levels. However, it is important to note that the research on the connection between diet and acne is ongoing, and a definitive causal relationship has not been established.
While the exact role of diet in acne development is still being explored, some dietary choices can help manage acne. Consuming foods rich in omega-3 fatty acids, such as fish, can lower inflammation and reduce the risk of acne. Probiotics, found in fermented foods, promote a healthy gut and may also reduce the risk of acne development. Green tea and turmeric are also associated with reduced inflammation and improved skin health.
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Dairy products
The proteins in milk, whey and casein, stimulate growth and hormones in calves and in us when we drink their milk. When we digest these proteins, they release a hormone similar to insulin, called IGF-1. This hormone is known to trigger breakouts. Sometimes the hormones in milk can also interact with our own hormones, confusing our body's endocrine system and signalling breakouts. Lactose is the natural sugar present in milk. After infancy, it becomes more difficult for humans to break lactose down and digest it. And if you belong to the 65 percent of people who are lactose intolerant, your acne-related breakout could be due to a lactose sensitivity or allergic reaction.
Some studies have noted that skim milk is the most likely acne trigger. Organic milk is produced by cows that are not given added hormones, but all cows produce their own hormones. “Hormones play a big role in stimulating acne in people of all ages,” said Shanna Miranti, MPAS, PA-C, a certified physician assistant at Riverchase Dermatology. “It’s possible that the hormones in cow’s milk could upset your natural hormone balance in a way that aggravates acne.” Dairy cows are treated with artificial hormones that affect their milk supply. Researchers suggest that those hormones may throw your hormones off balance when you consume milk products. This could trigger acne. Another theory is that the growth hormones already in milk naturally aggravate acne no matter what. A third theory is that milk products, when combined with the high levels of refined foods and processed sugars in the Western diet, disrupt insulin levels and make the skin more prone to acne.
If you suspect that you’re breaking out because of dairy, you may want to try an elimination diet. However, talk to your skin care provider before cutting out milk, since it’s more likely that other factors are behind your breakouts. Every acne patient is different, so avoiding milk may not have an effect on your acne. Keep in mind that eliminating milk may have health consequences. Many people get most of their calcium from dairy products, and calcium is essential for bone health.
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Insulin and IGF-1 levels
Insulin and insulin-like growth factor-1 (IGF-1) signalling during puberty may have a causal role in the pathogenesis of acne. Insulin induces hepatic IGF-1 secretion, and both hormones amplify the stimulatory effect of growth hormones (GH) on sebocytes. A hyperglycemic diet increases insulin and IGF-1 levels, which can induce sebaceous lipogenesis, sebocyte, and keratinocyte proliferation, aggravating acne.
High levels of IGF-1 in the blood may cause the oil glands in the skin to produce more sebum, increasing the risk of acne and skin inflammation. IGF-1 stimulates 5alpha-reductase, adrenal and gonadal androgen synthesis, androgen receptor signal transduction, sebocyte proliferation, and lipogenesis. A recent clinical study showed that a low-glycemic diet can decrease both the size of the sebaceous gland and the number of inflammatory lesions.
The insulin-like growth factor (IGF) system includes IGF-1, IGF-2, and proinsulin, along with three IGF receptors and six IGF binding proteins. These have different roles in cell proliferation, protein synthesis, carbohydrate homeostasis, and bone metabolism. Hyperinsulinemia and high IGF1 levels stimulate sebaceous lipogenesis. Recent studies have shown that elevated levels of serum insulin-like growth factor-I (IGF-I) correlate with overproduction of sebum and acne.
IGF-1 might be involved in the pathogenesis of acne by increasing both the expression of inflammatory biomarkers and sebum production in sebocytes. Gene expression of these inflammatory biomarkers was decreased after IGF-1 treatment in the presence of an NF-κB inhibitor. Treatment with IGF-1 increased the gene expression levels of IGF1R, IGFBP2, SREBP, and PI3KCA in cultured sebocytes.
A diet with a high glycemic load may have a potentiating effect on the levels of serum insulin and IGF-1, thereby promoting acne development. Clinical research has demonstrated a correlation between the severity of acne and IGF-1 levels in female acne patients.
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Omega-3 fatty acids
Foods rich in omega-3 fatty acids include fish, such as salmon, mackerel, and sardines, as well as nuts and seeds like flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids can also be obtained through supplementation, such as algae-derived omega-3 supplements.
Several studies have explored the potential benefits of omega-3 fatty acids in acne patients. One study found that a Mediterranean diet, supplemented with oral algae-derived omega-3, helped to improve acne over 16 weeks. The anti-inflammatory properties of omega-3 fatty acids may help to reduce skin inflammation associated with acne.
Additionally, omega-3 fatty acids may help to lower the production of IGF-1, which is linked to acne development. By incorporating more omega-3 fatty acids into the diet and reducing the consumption of ultra-processed foods, individuals may be able to manage their acne symptoms more effectively.
However, it is important to note that while omega-3 fatty acids have shown promising results, more scientific evidence is needed to confirm their efficacy in acne treatment.
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Antioxidants
People with acne often have lower levels of certain antioxidants, such as vitamin E and selenium, which are found in foods like almonds, peanuts, and Brazil nuts. While there is no clear proof that antioxidants will directly clear up acne, their protective effects on the skin may indirectly help to improve acne symptoms.
A healthy diet rich in antioxidants may contribute to clearer skin and fewer pimples. Foods such as fish (mackerel, salmon, sardines), pastured eggs, soybeans and soy products (tofu), spinach, kale, navy beans, grass-fed beef, nuts (walnuts, almonds), flaxseeds, mustard seeds, and wild rice are good sources of omega-3 fatty acids, which can help reduce inflammation associated with acne. Additionally, a high-fibre diet can help control blood sugar spikes, which is beneficial for acne management.
In addition to dietary sources, topical application of antioxidants can also benefit the skin. Skincare products containing antioxidants, such as serums and sunscreens, can help protect the skin from free radical damage and UV exposure. However, it is important to note that not all products are equally potent, and proper formulation and packaging are crucial to ensure the effectiveness and stability of antioxidants.
While the Western diet has been linked to increased inflammation and acne problems, incorporating antioxidant-rich foods and skincare products into your routine may help mitigate these issues and promote healthier skin.
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Frequently asked questions
The Western diet, which is typically high in calories, fat, meat, and dairy, has been linked to acne development. However, the exact mechanism by which it causes acne is still being studied.
High-fat and sugary foods, such as fast food and fried food, have been associated with a higher risk of acne. Dairy products, red meat, and processed foods that contain trans fats and omega-6 fatty acids are also believed to aggravate acne.
While specific foods in the Western diet may not directly prevent acne, a balanced diet that includes antioxidants like vitamin E, selenium, and zinc can be beneficial for overall skin health.
The Western diet can affect acne development through various mechanisms. It can stimulate the production of hormones, such as insulin and IGF-1, which can increase sebum secretion and lead to acne. It can also increase inflammation and alter the gut microbiome, contributing to skin issues.
Yes, a diet rich in vegetables, fruit, and tea without sugar or milk may help reduce acne severity. A low-glycemic diet that does not spike blood sugar or insulin levels is also associated with reduced acne.
