Do sugar and dairy products affect acne?
Highly processed industrial foods, especially 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 must lactate for an average of 10 months per year. They are artificially inseminated and give birth to a calf every year because, by definition, only lactating cows produce milk. They are fed a sometimes questionable diet and antibiotics, and are kept in cramped spaces. Animal health, just like human health, 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 who suffer from 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 intestinal microflora and, indirectly, the skin. Choose plain yogurts that clearly state they contain probiotics (avoid added flavors).
But the only way to really know if dairy products affect your skin is to eliminate them completely from your diet for a few weeks. If your skin improves, you have potentially 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 quickly turn into glucose after consumption. Pasta and bread can spike the glycemic index (GI). But the GI can be lowered by combining refined staple foods like pasta and bread with vegetables, proteins, 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. Furthermore, high-GI foods lead to higher insulin production, and a sustained high level of insulin can lead to inflammation.
Which foods to choose if you have acne?
The anti-inflammatories and antioxidants contained in plant-based foods can help fight acne
Anti-inflammatory foods like plant-based products are best. Antioxidant-rich foods are also important. Try to get nutrients from whole foods. Ascorbic acid (a synthetic form of vitamin C) is not the same thing as a fruit rich in vitamin C. An orange contains vitamin C, but also many other nutrients and fiber that facilitate digestion and absorption.
To balance hormones, it is important to consume good fats, some protein, and a variety of fibers. 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, our body's cells stop functioning because the energy needed to renew, reproduce, and repair dries up. The energy of our cells comes from the nutrients in our diet. Foods that have little or 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 body 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 have acne also depends on our genes, our general state of health, our gut health, our lifestyle, environmental factors, etc. That is why cutting out dairy may improve acne in some people, but not in others. But diet is the foundation upon which every cell in our body is built. A poor diet can lead to inflammation, and inflammation can cause acne and other health problems.
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