Although some of us have naturally oily skin, foods that lack essential vitamins and nutrients and are high in sugar can aggravate this skin type and produce unwanted oil. That's why skin care and health experts recommend three foods to limit (and eventually eliminate) from your diet if you want to reduce pigmentation and sun tan.
State certified dermatologist Dr. Elaine F. Read tips, advice, and insight from Kung, MD, founder of Future Bright Dermatology and Skin Care Expert. Adrienne O'Connell, Medical Director and President of Laguna Beach Aesthetics.
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3 Foods to Avoid to Reduce Oil and Acne
1. Dairy products
Scientific studies show that food "absolutely" affects our skin's oil production, says Kung. "Specifically, dairy products, milk products, and whey protein increase IGF-1, which causes oily skin." Eating too much dairy can also lead to obesity, he says.
"Dairy contains high levels of hormones that stimulate our sebaceous glands to produce more oil," she says. Even oily skin should limit caffeine intake to a few drinks a day (without lots of water), as it can "increase irritation and make acne worse."
2. Sugar: Processed
Sugary candy, breakfast cookies, or other foods that come in resealable plastic bags or packaging, say Kung and O'Connell when asked which foods to avoid if you want to get rid of oil and acne. O'Connell advises that if you suffer from oily skin, these processed foods should be limited and avoided as much as possible. "Refined carbohydrates (often found in junk food) cause our blood sugar levels to rise, which leads to increased oil production," she explains.
Saturated and trans fats in red meat, butter, pizza, cheese, and cream increase skin inflammation, thereby stimulating oil production. (ie sugar, juices and soft drinks, refined grains, processed foods, meats) “May increase free androgens and insulin secretion 1 .
3. Salt deposits
Salty fast foods like potato chips, onions or crackers are best avoided if your goal is to have glowing, healthy and glowing skin. "Salty foods dehydrate the body, causing the skin to produce more oil to compensate," says O'Connell. Kung agrees that many packaged foods, such as tuna or soups and sauces, are also high in salt.
" Packaged foods contain ingredients that are on the worst foods list for acne-prone skin," she warns. “Tuna is rich in omega-3 fatty acids, but tuna can cause acne because it contains mercury. Be careful not to let mercury build up in the body, as canned tuna encourages eating tuna cheaply, easily, and often. He also said:
What to eat instead for glowing, hydrated skin?
Kung tells you three ways to eliminate salt and sugar in your diet for the types of foods above. First, eating fresh fruits and vegetables is good for the skin because they are "rich in antioxidants and minerals." She emphasizes choosing fresh fruits and vegetables over canned fruits because they are often "soaked in sugar water or syrup and contain a lot of sugar."
She recommends "making your own soup with fresh ingredients and a bit of cream and salt" and making "fresh pasta and sauces" as they allow us to "control the amount of sugar and salt in the food we eat". Kung recommends including more "oily fish, eggs, and spinach" in your diet because they are "rich in protein" and can "increase collagen formation."
Collagen, he explained, is a protein responsible for the smoothness and elasticity of the skin. Kung and O'Connell explain that adding fresh foods instead of processed and packaged foods generally results in smoother, more hydrated skin for oily and acne-prone skin. (Your skin will thank you!)