{"id":17394,"date":"2020-01-16T21:45:12","date_gmt":"2020-01-16T21:45:12","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=17394"},"modified":"2022-05-12T16:58:43","modified_gmt":"2022-05-12T16:58:43","slug":"foods-to-avoid-for-clear-skin","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/foods-to-avoid-for-clear-skin\/","title":{"rendered":"The Top 5 Foods to Avoid for Clear Skin, According to a Dietitian"},"content":{"rendered":"

Jessica Bippen, MS, RD<\/a>, shares the top five foods to avoid for clear skin<\/a>.<\/em><\/p>\n

You can spend your paycheck on expensive facials, use every serum<\/a>, and jade roll all you want. However, your topical skincare regimen will only get you so far. Remember: What you put in your body directly impacts skin health. So if you struggle with dry, dull, and\/or acne-prone skin, your diet may be a major culprit.<\/p>\n

Here’s a guide on foods to avoid for clear skin, including how they may be contributing to your breakouts.<\/p>\n

5 Foods To Avoid For Clear Skin<\/h2>\n

If you’re committed to building the best diet for clear skin, aim to cut out or reduce your intake of the following foods.<\/p>\n

\"Woman<\/p>\n

1. Sugar and Refined Grains<\/h3>\n

Want to know the number one thing you can do to promote clear skin? Ditch the added sugar.<\/p>\n

Refined grains also fit into this category because they break down into simple sugars in the body. Sugar in any<\/em> form\u2014from a candy bar to white bread\u2014can trigger hormones and inflammation<\/a>, both of which contribute to acne.<\/p>\n

The science behind this process involves the hormone insulin and its relationship to insulin-like growth factor (IGF-1)<\/a>. When you eat sugar, your blood sugar levels spike. Your pancreas then responds by releasing insulin into your bloodstream to help reduce the amount of sugar in your blood. When insulin flows into your bloodstream, IGF-1 and androgen hormone production occurs<\/a>. An excess of androgens is linked to greater sebum production, which often results in clogged pores. Thus, your chances of breaking out increase.<\/p>\n

By reducing sugar, you can decrease the amount of oil and breakouts on your skin.<\/p>\n

Additionally, research shows that sugar increases C-reactive protein<\/a>, which is one of the best measures of inflammation in the body. For that reason, when you reduce your sugar intake, you should also be able to reduce inflammatory breakouts.<\/p>\n

\"Man<\/p>\n

2. Dairy<\/h3>\n

Dairy<\/a> products are among the top foods to avoid for healthy skin, especially if you struggle with breakouts.<\/p>\n

Several studies<\/a> show a correlation between milk intake and acne severity<\/a> in teenagers. Additionally, research shows that young adults who regularly consume milk or ice cream more than three times per week are four times more likely<\/a> to suffer from acne.<\/p>\n

So how does milk cause breakouts? One theory among scientists is that milk increases insulin levels<\/a>, which, like sugar, may make acne worse. Precursors to testosterone and other androgens in milk may influence IGF-1 in the skin<\/a>, which as we saw above, is linked to the development of acne.<\/p>\n

More research is still needed in this area, as not all scientists agree that a clear link exists between dairy and acne.<\/p>\n

\"Man<\/p>\n

3. Fast Food and Unhealthy Oils<\/h3>\n

Western diets are significantly higher in omega-6 fatty acids<\/a> than omega-3s, yet omega-3 fatty acids are an important component of the best diet for clear skin.<\/p>\n

While both essential fatty acids are important for healthy skin, an overabundance of omega-6s correlates with increased levels of acne since they\u2019re linked to the production of pro-inflammatory compounds<\/a>. Also, these omega-6 fats typically come from unhealthy oils<\/a> found in fast food.<\/p>\n

However, there’s good news: Balancing your omega fatty acid ratio<\/a> may help reduce acne severity.<\/p>\n

To clear your skin through diet, first aim to swap out unhealthy cooking oils and reduce your intake of fast food.<\/p>\n

You can also increase your intake of omega-3 rich foods, such as:<\/p>\n