The foods and nutrients you consume not only have a direct impact on your overall health but also significantly affect the health of your skin. Therefore, combining a proper diet with acne treatment and skincare is crucial. So, what should you eat to care for acne-prone skin?
1. How do foods affect acne formation on the skin?
Some studies have shown that certain foods can either increase the risk of acne or reduce its formation. Factors such as blood sugar levels and inflammation are influenced by what we eat. Below are the ways foods can affect your skin:
- Blood sugar: When you consume foods high in sugar, your blood sugar levels rise, prompting your body to produce more insulin to regulate this spike. Increased insulin stimulates the production of the hormone IGF-1, which in turn boosts sebum production on the skin, contributing to acne formation. Today, foods are classified by their glycemic index (GI), a measure of how much they raise blood sugar after eating. Based on this, you can identify which foods raise or control blood sugar levels to choose what to avoid and what to eat for acne-prone skin.
- Inflammation: Certain foods increase inflammation in the body, making the skin more prone to inflammation and leading to heightened skin sensitivity.
- Hormones: Changes in hormones caused by food also affect the skin, increasing sebum production and thus raising the risk of acne formation.

2. What should you eat and avoid when caring for acne-prone skin
With the effects of food on acne-prone skin, it is clear that a proper diet can significantly improve the condition of the skin. So, what is the ideal diet for acne-prone skin care? What should acne-prone skin avoid eating, and what types of foods should be included?
Foods to avoid for acne-prone skin:
- High-GI foods: Foods such as sugar, potatoes, and sugary drinks raise blood sugar levels, making acne worse.
- Dairy and dairy products: These can increase sebum production and raise the risk of breakouts.
- Chocolate: Chocolate, especially milk chocolate, contains high sugar levels, and some types also contain milk, both of which negatively impact acne-prone skin. However, dark chocolate with a low GI may be a better alternative.
- Saturated fats: Foods high in grease, like fried foods, negatively affect acne-prone skin and your overall health.
- Sugary and alcoholic beverages: Limit the intake of alcohol, sugary drinks, and avoid or reduce smoking.

Foods to Eat for Acne-Prone Skin:
- Low-GI foods: Foods such as beans, certain fruits, and vegetables help control blood sugar levels better and reduce the risk of acne. They also provide essential nutrients that support skin health.
- Plant-based milk: Options like almond milk, coconut milk, and rice milk.
- Whole grains: Help provide fiber and stabilize blood sugar levels.
- Fiber-rich foods: Foods such as apples, bananas, carrots, and broccoli are effective in controlling blood sugar and stabilizing blood glucose levels, which can help prevent acne.
- Omega-3-rich foods: Salmon, mackerel, soybeans, spinach, etc. Omega-3s have anti-inflammatory effects and help regulate sebum production, improving skin health.
- Unsaturated fats: Avocados, fish, and nuts are sources of healthy fats.
- Almonds and peanuts: These nuts are high in vitamin E, an antioxidant that protects the skin from damage and maintains skin health, resulting in healthier and more radiant skin.
- Legumes: Black beans, lentils, etc.
3. Cooking tips
- Avoid frying: Limit frying foods and opt for cooking methods such as steaming, boiling, or baking to reduce the amount of oil and fat that negatively affects the skin.
- If frying is necessary, use plant-based oils such as soybean oil or olive oil for cooking.
- Use fresh foods, limit frozen foods to improve overall health and skin condition.
Maintaining a healthy diet is not only a crucial factor in treating acne but also a solid foundation for improving overall health from within. A scientifically-based diet focusing on nutrient-rich and skin-friendly foods will help you manage acne more effectively. Therefore, proactively caring for your skin and health will help you maintain natural beauty, achieve balance, support internal health, and promote long-term wellness.
References: midlandskin.co.uk, healthline.com, medicalnewstoday.com, aad.org, webmd.com, ncbi.nlm.nih.gov
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