Acne Diet

Let food be thy medicine, thy medicine shall be thy food

For years most dermatologists agreed that genetics, not diet, was the primary contributing factor to acne.

However, a study published in July, 2007 by Australia’s RMIT University and the Royal Melbourne Hospital’s Department of Dermatology has discovered what is being hailed as a “solid link” between diet and acne development.

The randomized, controlled trial involved 43 teenage boys following two different diets over a 12 week period. Researchers studied metabolic changes in glucose and insulin levels due to the volunteers diet and the resulting effect on the skin.

It concluded that a protein-based, low-glycemic index (GI) diet could significantly reduce acne lesion counts when compared with the conventional high-carb, high-GI Western diet.

One of the researchers, Dr Robyn Smith was quoted as saying:

“A diet designed to fight acne should contain minimally refined carbohydrate-based foods and include a wide variety of fresh fruits, vegetables, whole grains, lean meats, fish and seafood.”

It is becoming increasingly clear that a host of disease processes – including heart disease, many cancers, acne, diabetes and Alzheimers – are influenced to a large extent by chronic inflammation.

Inflammation is a systemic (body-wide) process in which the body’s immune system is off balance and persistent in its efforts to repair itself and repel disease. Over the longer term this process results in damage to healthy tissue as well.

What does this have to do with acne? Everything! When we consume foods that cause a strong inflammatory response we are creating this response at the cellular level. An anti-inflammatory diet is designed to prevent a rapid rise in blood sugar. Why is this important? Because a rapid rise in blood sugar causes an insulin response which, in turn, causes an inflammatory response.

In the case of acne diets, the foods we choose are just as important as those we avoid. We are not talking about a weight loss diet in the popular sense either or one that you stay on for a specific period of time. Rather, its a way of selecting and preparing foods that will not be rapidly converted into sugar (as all foods are) while digested.

Remember: If you want to have clear, healthy skin blood sugar levels need to be carefully regulated.

Almost everyone knows that eating sweets such as candy, cakes and cookies will cause a rise in blood sugar levels. However, there are also a lot of other foods, not considered sweets, that are rapidly converted into sugar as well. In fact, there are many pro-inflammatory foods that appear at first would be good choices. A few examples are: bagels, peas, rice, pasta, muffins, fruit juices, processed cereals – the list goes on.

These simple starches are quickly broken down into sugars in your digestive system. After that they act the same as sweet foods, causing a rapid rise in blood sugar, triggering an insulin response followed by inflammation at the cellular level.

So how do we tell which foods are rapidly converted into sugar? The glycemic index rates foods on an arbitrary scale from zero to one hundred. Water is zero and table sugar is 100. You should try to avoid foods rated above fifty. Proteins and fats generally rate low, while starchy foods and sugars rate higher.

Quantity is also important if we eat too much at one sitting, even if the food is low on the glycemic index, it will cause a rise in blood sugar and increased acne flare-ups.

Many of the anti-inflammatory foods are excellent sources of essential fatty acids (the good fats). Omega 3s produce powerful anti-inflammatory effects through the production of prostaglandins which work to regulate the body’s inflammatory response.

These fatty acids are found in many foods and dietary supplements, the best are: flax seed (ground), walnuts, salmon, soybeans, halibut, shrimp, snapper, tofu, scallops, winter squash.

Fresh fruits and vegetables also possess excellent anti-inflammatory properties. The brightest colored ones have the strongest anti-inflammatory properties.

The bad fats (to avoid) are the polyunsaturated (high in fat) and partly hydrogenated fats and oils. These lead to the production of pro-inflammatory prostaglandins. These are present in most processed foods.

Trans fats should be strictly avoided as they are highly pro-inflammatory. They are commonly found in baked goods, french fries, cookies, chips, crackers and snack foods. Trans fats are not natural, they are man-made. Look for the words ‘partially hydrogenated’ on food packaging.

Water (8 – 10 glasses a day) also exerts an anti-inflammatory effect on our bodies. When combined with the right diet, proper quantities of water produce a rapid reduction of inflammation in the body with visible effects on acne.

Getting enough water can be every bit as important as eating high quality protein, essential fatty acids and low-glycemic, antioxidant-rich carbohydrates.

Here are some other tips to keep in mind when beginning an anti-inflammatory acne diet:

• Eat salmon (especially wild Alaskan) and other cold-water fish, they are an excellent source of protein. Our bodies need good protein sources to repair cells, strengthen the immune system and fight off disease. Salmon also contains high levels of omega-3 essential fatty acids. These promote anti-inflammatory activity and when eaten with other nutritious foods this anti-inflammatory effect can have a profound change on the course of acne.
• Use extra virgin olive oil, it contains a fat called oleic acid which helps the body absorb essential fatty acids more efficiently. It also contains a powerful anti-oxidant, called hydroxytyrosol, that has powerful anti-inflammatory activity.
• Choose brightly colored fruits and vegetables – when you’re making a salad choose the darker green lettuce, like romaine, rather than paler iceberg. Add in garlic, onions, broccoli and dark, leafy greens. Try adding extra virgin olive oil with the juice of a fresh lemon for a dressing. These choices will provide plenty of anti-oxidants as well as anti-inflammatories.
• Use organic eggs from free-range hens from your local health food store. These eggs are higher in omega-3 essential fatty acids.
• Use mixed berries such as blueberries, raspberries and strawberries make a great dessert especially when combined with fresh melon like cantaloupe. Also notice the strong colors of these foods.
• Chicken, turkey, soy products and (occasionally) beef are also good protein choices.
• Substitute tofu or tempeh for chicken or fish.
• Instead of using rice try whole barley or whole oats. They can also be used in any other dish like soups or stir fries where you would normally use rice.
• Chopped nuts and ground flax seed added to a salad or yogurt are great sources of high quality, essential fatty acids.
• Try drinking green tea (hot or iced) – it is known to encourage feelings of well being and also helps in the metabolisation of fat.

General aims of an anti-inflammatory diet:

Include as much fresh food as possible.
Minimize your consumption of processed foods and fast food as much as possible.
Eat an abundance of fruits and vegetables.

Tagged as: Acne