Does sugar and dairy affect acne?
Highly processed industrial foods, including milk and sugar, have an effect on acne.
Are dairy products inflammatory?
In short, the answer is yes. The vast majority of cow's milk is produced by industrial methods all over the world. This means that cows have to lactate for an average of 10 months a year. They are artificially inseminated and give birth to a calf each year, because, by definition, only lactating cows produce milk. They are fed questionable diets and antibiotics, and are kept in cramped spaces. The health of animals, just like that of humans, depends on the quality of nutrients and their lifestyle. Do you think industrial cows and their dairy production are "healthy"?
Grass-fed cows produce higher quality milk and are therefore a better option. Cows transmit some of their hormones through their milk. Knowing that acne is linked to many types of hormones (not just androgens), milk is often a problem for those with acne.
However, not all dairy products seem to have the same effect on acne. Yogurt, for example, could be an exception. Good quality yogurt can improve gut microflora and, indirectly, skin. Choose plain yogurts that clearly state they contain probiotics (avoid added flavors).
But the only way to truly know if dairy products affect your skin is to eliminate them completely from your diet for a few weeks. If your skin improves, you may have found one of the culprits.
Is sugar inflammatory?
The short answer is yes. And there are different types of "sugar." The vast majority of sugar we consume today is highly refined, which includes simple carbohydrates like white bread or white pasta. Refined white sugar and high-fructose corn syrup used in processed foods are highly inflammatory.
Simple carbohydrates are also sugars because they are quickly converted to glucose after consumption. Pasta and bread can raise the glycemic index (GI). But the GI can be lowered by combining refined staple foods like pasta and bread with vegetables, protein, and healthy fats.
Instead of a breakfast of toast and jam, try avocado and eggs.
Why is sugar a problem for acne? Because high-GI foods can increase hormones that trigger sebum production. In addition, high-GI foods lead to greater insulin production, and high and sustained insulin levels can lead to inflammation.
What foods should you choose if you have acne?
Anti-inflammatory and antioxidants in plant-based foods can help with acne
Anti-inflammatory foods like plant-based products are best. Foods rich in antioxidants are also important. Try to get nutrients from whole foods. An ascorbic acid (a synthetic form of vitamin C) is not the same as a fruit rich in vitamin C. An orange contains vitamin C, but also many other nutrients and fibers that facilitate digestion and absorption.
To balance hormones, it's important to consume good fats, some protein, and a variety of fiber. Foods beneficial for hormones include avocados, cruciferous vegetables (cabbage, broccoli, broccoli sprouts, etc.), wild salmon, and virgin olive oil.
Why is diet so important for fighting acne?
Without food, we die. Without food, the cells in our bodies stop functioning because the energy needed to renew, reproduce, and repair themselves runs out. Our cells' energy comes from the nutrients in our diet. Foods with little to no nutritional value are inflammatory, which can lead to health problems, including acne.
Anti-inflammatory foods and antioxidants give our cells the ammunition they need to do their job. In other words, they provide our bodies with the nutrients necessary for normal cell function. Nutrients are important, and the alternative, a lack of nutrients, can cause all sorts of health problems.
Diet alone cannot cure acne. How and why we get acne also depends on our genes, our general health, our gut health, our lifestyle, environmental factors, etc. This is why cutting out dairy products may improve acne for some people, but not for others. But diet is the foundation from which every cell in our body is built. A poor diet can lead to inflammation, and inflammation can cause acne and other health problems.
Our products for this article: SKIN & BIOTICS for hormonal balance and gut health, REGULATION SERUM 30ml, SKIN & STRESS Food Supplement.