Acne. Zits. Pimples. Pizza face. We know it all too well. Acne is the most common skin condition and affects around 50 million people in the United States. Some of us struggled during our teenage years, some of us didn’t get it until after we turned 30, and some of us have dealt with pimples off and on our entire lives. And the rare, precious few have never dealt with pimples. Don’t we hate those people? No…well, maybe a little, but they sure are lucky not to experience breakouts like the rest of us.
But why do we get acne? Acne results from several factors, including too much oil production, clogged pores, bacteria, and inflammation. Hormonal changes can also fuel acne by increasing oil production. Skin products like moisturizers, makeup, or even sweating may add to acne by clogging pores. Pollution, smoking, and stress can also make acne worse. What about our parents? Can we blame them, too? Probably. If someone has a family history of acne, they are more likely to have acne. Studies have linked acne to variations in several genes, including the IGF-1 and AR genes.
What you’re eating may also be why Mt. Vesuvius is about to erupt on your chin. A high glycemic diet is linked to acne and includes foods that raise blood sugar levels quickly, such as white bread, white pasta, and processed foods. High glycemic foods may increase inflammation or cause hormonal changes that worsen acne. Milk, particularly skim milk, has also been shown to increase the risk of developing acne. However, cheese and yogurt don’t appear to increase your risk. For protein shake users, whey protein may also promote acne. If you are a chocolate lover, the jury is still out. Some argue that milk chocolate can cause acne because it’s a high-glycemic food or because it contains milk. One study suggested that cocoa itself is the culprit for acne. For dark chocolate, it’s divided. On one hand, some advocate that dark chocolate might be helpful for acne because it contains antioxidants called flavonoids. These powerful ingredients are known to calm inflammation and help reverse skin damage. On the other hand, dark chocolate might also aggravate acne because it contains oleic acid and stearic acid, which can cause clogged pores.
While some foods may make acne worse, some might make it better. Following a low-glycemic diet may be helpful. A diet that includes fish and healthy oils containing omega-3 fatty acids and γ-linoleic acid may also benefit acne sufferers. Oral and topical probiotics, zinc pills, or creams may also reduce acne lesions.
Trotter’s Take: Certain foods may trigger acne for some, but there isn’t solid evidence to support following a particular diet as a standard part of an acne regimen. If you notice that certain foods cause you to breakout, then avoid them. But… sometimes, that piece of chocolate cake might be worth the zit that comes later.
Check out my podcast with Dr. John Barbieri to learn more about supplements, diet, and their role in acne.
