It’s important to remember that our skin is as individual as we are − people react to different foods in different ways and what works for one person may not work for another. Here are some of the things you might like to try:
A low Glycemic Index diet
Reading: Best food for acne skin
The Glycemic Index (G.I.) is a rating system for foods containing carbohydrates. It shows the impact they have on blood sugar. High G.I. carbohydrates are broken down quickly and cause a rapid increase in blood sugar. Lower G.I. carbohydrates are broken down more slowly so that blood sugar rises gradually. Foods with a high G.I. rapidly increase blood sugar which causes our body to produce more insulin. Insulin stimulates androgens (male hormones) which, in turn, stimulates excess sebum production (seborrhea) and hyperkeritanisation (the over production of cells that leads to a hardening of skin which blocks the sebaceous glands). Seborrhea and hyperkeritanisation are key stages in the development of blemishes.
Try to replace high G.I. foods (e.g. refined foods such as white sugar and white bread, sugary foods, potatoes, white rice) with medium to low G.I. foods that will release sugar more slowly (e.g. pulses – beans and lentils – and wholegrains, some fruit and vegetables). High fibre foods (oats, lentils etc.) may also help to regulate insulin. A diet rich in phytoestrogens − natural, plant-based hormones found in foods such as soy, beans and lentils − may also help to keep your hormones in balance. A low G.I. diet can also be a high fat diet and so needs to be followed mindfully.
Reduce dairy intake
Read more: Best blender food processor combo 2016
Milk has a relatively low G.I but is the food type most commonly implicated for acne flare-ups. In fact, a recent study that analysed the volume of research on nutrition and acne between 2004 and 2014 found that milk and milk products were the most studied area.3 That said, the data is often anecdotal and some scientists believe the comedogenic effect of dairy is yet to be proven. If you suffer from blemishes, you may want to try reducing the amount of dairy products (milk, buttermilk, butter, yoghurt, curd, cream, cheese and ice cream) you consume to see if this has a positive affect on your skin.
Milk is the food type most commonly implicated in acne flare-ups
For those people who do experience acne flare-ups after drinking milk or consuming dairy products, the hormone content is probably the most likely cause. Like humans, cows produce hormones during pregnancy, and these hormones have an insulin-like effect on the human system, stimulating androgens. For milk alternatives, try dairy-free products such as unsweetened soy, coconut and almond milk and steer clear of rice milk and powdered milk, both of which have relatively high G.I.s. There are several vegan alternatives for butter (non-dairy spreads), yoghurt (soy yoghurt) cheese (tofu) and ice cream (coconut ice). Be aware that dairy products are sometimes an ingredient in other foods (e.g. mashed potato, which is often made with milk and/or butter) so you may want to avoid those too.
Through this article, we hope to help you understand Best food for acne skin