Acne is not exclusive to puberty, although it is the stage in which it usually occurs most intensely, and there are numerous adults who also suffer from it to different degrees. Although diet can contribute to improving it, it is true that this is due to multiple factors that are difficult to isolate, which can be "both genetic - inherited - and environmental or hormonal, due to sexual hormones, mainly at the beginning of pregnancy." puberty,” explains Dr. José Manuel Carrascosa, head of the Dermatology section at the Germans Trias i Pujol University Hospital, in Badalona (Barcelona).
During this time there is "a change in the composition of the sebum of the pilosebaceous gland that favors its obstruction and inflammation, which gives rise to different lesions: comedones (blackheads), papules and pustules (pimples) or nodules-abscesses (lesions). deep), all of them different clinical manifestations of the same process.”
The doctor warns that some foods can improve acne, while others, despite the fact that scientific studies have sometimes been contradictory in some aspects of the relationship between diet and acne, could aggravate it, so it would be advisable to avoid them or reduce their consumption. . Among those that improve it we find “fruits, vegetables, fish and, in general, a Mediterranean diet rich in legumes,” says Dr. Carrascosa.
For her part, dietician-nutritionist Gloria Caballero, creator of the blog Sin Diet 123, adds that in the case of having pimples it is essential to promote the consumption of oily fish, "since it contains omega 3, whose anti-inflammatory capacity is good for improving the acne, which in the end is nothing more than an inflammatory process.” A recent pilot study has also linked the consumption of lycopene, a plant pigment that gives fruits and vegetables a red or orange color – present in tomatoes, papayas, watermelons or grapefruit – with a reduction in acne.
Foods that, on the contrary, should be avoided or consumed in moderation if you have acne are the following:
Dairy
“Historically there has been a lot of controversy and contradictory studies in relation to dairy consumption and acne,” says Dr. Carrascosa. “It has been concluded that dairy products contain substances that can promote the synthesis of androgens, which in turn favor the synthesis of sebum in the pilosebaceous unit.” On the other hand, whey protein, which is used as a dietary supplement in certain sports disciplines, among other uses, “contains growth factors that promote insulin synthesis and, therefore, could promote acne.” .
Caballero adds that various studies have concluded that skimmed and semi-skimmed milk “causes more acne than whole milk, a fact that draws special attention and may be explained by the fact that whole milk, as it contains fat, can reduce the glycemic index, and that is better for acne than foods that trigger it.”
The dietician-nutritionist, however, urges that dairy products be reduced as much as possible in the diet in case of acne and encourages opting for other sources of calcium, “from oily fish, such as anchovies or sardines, to nuts, legumes and some vegetables rich in this mineral such as spinach, broccoli, chard or lamb's lettuce." Regarding the time of consumption of milk, Caballero suggests opting for other drinks with similar characteristics and different nutritional composition, such as vegetable drinks, "as long as they do not include added sugars and are enriched with calcium and vitamin D, which favors the absorption of calcium".
Chocolate
Although chocolate has traditionally been linked to the presence of acne, Dr. Carrascosa points out that scientific research is not conclusive in this regard. "Although some studies have indicated that chocolate can worsen acne if taken in high quantities, it is probably more due to the sugar and fats it contains than the chocolate itself, so it is advisable to opt for those options with a higher percentage of cocoa. ”.
Carbohydrates
Pasta, bread, rice and, in general, refined flours and other foods with a high glycemic index have traditionally been related to acne, although Dr. Carrascosa insists that “the conclusions should be taken with caution.” We understand by glycemic index, in Caballero's words, “the value that determines the speed at which a glucose peak occurs when we take carbohydrates,” and among those with a higher glycemic index are “from cooked carrots.” to honey, mashed potatoes or white bread.”
For Carrascosa, it is true that hyperglycemic diets “can promote hyperinsulinemia and the release of growth factors that favor the stimulation of the pilosebaceous follicle and acne.” On the other hand, “excess sugar decreases adiponectin, which is an enzyme that is synthesized in subcutaneous fat, which has anti-inflammatory and antioxidant effects,” therefore beneficial for acne.
Caballero also points out that there are different factors that intervene in the glycemic index of foods, which must be taken into account if we suffer from acne. “The more ripe a fruit or vegetable is, the higher the glycemic index it will have,” explains the dietitian-nutritionist. On the other hand, "in many cases raw foods have a lower glycemic index than if we eat them cooked (for example, carrots), while long white rice has a higher glycemic index than brown and short white rice" .
Red meat
Although there are no conclusive studies on the matter, Caballero points out that acne is closely related to the Western diet, rich in red meat, dairy products, refined grains and sugar. It is therefore advisable to keep all these foods at bay, and always opt for white or lean meats.
“Of the pork, the lean part is the sirloin and the loin, of the beef the sirloin, the loin and the upper loin and of the lamb the shoulder,” indicates the dietician-nutritionist, who urges opting for these pieces of meat and reducing the consumption of fattier meats.
Alcohol
Regular and continued consumption of alcohol favors the synthesis of testosterone, both in men and women, and therefore acne. “There are other mechanisms involved, such as the decrease and alteration of the immune system due to alcoholism and – and this is curious – it has even been proposed that the alcohol secreted through sweat can act as a nutrient for some species such as cutibacterium Acnes, which It is part of the microorganisms that cause acne,” concludes Dr. Carrascosa.
