50 Acne Causing Foods To Avoid
Article Sources
- 1. 'Dairy and Acne: How Does Diet Affect the Skin?' Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/dairy-and-acne#seeing-a-doctor.
- 2. Publishing, Harvard Health. 'Glycemic Index for 60 Foods.' Harvard Health, www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods.
- 3. Rivero, Alexis Lara, and Margot Whitfeld. 'An Update on the Treatment of Rosacea.' Australian Prescriber, NPS MedicineWise, Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5828925/
- 4. 'The Secret to Outsmarting Your Acne.' Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/diagnosis-diet/201609/the-secret-outsmarting-your-acne.
- 5. 'Hormonal Acne Diet: Foods to Eat and Avoid to Treat Acne Naturally.' Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/hormonal-acne-diet.
- 6. Mohebbipour, Alireza, et al. ‘Sunflower Seed and Acne Vulgaris.' Iranian Red Crescent Medical Journal, Kowsar, 14 Sept. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4601245/#:~:text=Conclusions:,intake in patients with acne.
- 7. TC;, Wallace. 'Health Effects of Coconut Oil-A Narrative Review of Current Evidence.' Journal of the American College of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30395784/
What people eat plays a prominent role in their health. For instance, consuming high-calorie foods may lead to obesity, and eating fried items may be linked to heart disease. But there's another category to consider, foods that can potentially worsen acne
Studies indicate a connection between the unsightly and sometimes itchy and painful blemishes and some foods. Based on a review of multiple studies, there is compelling evidence that high glycemic load diets may exacerbate acne. There are also some indications that dairy consumption may be associated with acne.1‘Dairy and Acne: How Does Diet Affect the Skin?’ Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/dairy-and-acne#seeing-a-doctor.
1. Maple Syrup
Maple syrup is an ideal topping for pancakes and waffles, but the high sugar content in the sweet condiment could be a possible trigger of acne outbreaks. Limiting the use of this popular breakfast topper may reduce acne flare-ups.
People may consider replacing maple syrup with other yummy toppings that are less likely to lead to new blemishes. Healthier options include low-glycemic fresh fruits like berries or nut butter. Some nuts may increase acne due to a high pro-inflammatory omega-6 fatty acids content. On the other hand, flax seeds and chia seeds have a better omega 3 to omega 6 ratio.
2. Shrimp
Shrimp has a long list of potential benefits. It's an excellent source of protein and omega-3 fatty acids, which promote heart and brain health. In addition, shrimp and other shellfish contain high levels of iodine. Unfortunately, the chemical element isn't good for reducing or preventing acne. Research indicates iodine may clog pores.
Skipping the low-calorie appetizer may help limit blemishes. Individuals looking for fish-friendly diet foods may consider salmon, which has plenty of omega fatty acids without the increased acne risk.
3. White Rice
White rice in a stir fry is commonplace. Most people consider it a harmless side dish. However, white rice is a high-glycemic food. The glycemic index, GI, indicates how fast foods increase blood glucose or sugar levels.2Publishing, Harvard Health. ‘Glycemic Index for 60 Foods.’ Harvard Health, www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods.
The longer it takes to raise glucose levels, the lower it is on the GI. Research indicates foods on the lower spectrum are less likely to cause an acne outbreak. Boiled white rice has a 73 GI. A better option is cauliflower rice.
4. Fruit Juices
Fruit juice can lead to an increase in blemishes. Sadly, many fail to notice the high sugar content in these naturally sweet drinks. People who switch to artificial sweeteners to limit sugar aren't getting a reprieve in skincare needs.
To reduce or prevent acne, it's best to skip the fruit juices altogether. For a fruity option without sugar, people may consider switching to naturally flavored water. Plus, water is the ideal ingredient to improve the skin's appearance.
5. Milk
Most people love dairy products, whether it's a delicious ice cream treat or a refreshing glass of milk. Dairy products may encourage bone health but don't help with acne outbreaks. Dairy is high on the GI, too.
Research indicates the natural hormones in milk may increase IGF-1 levels, which in turn boosts sebum production. Too much sebum is a potential trigger of acne. Limiting dairy products, such as milk, may lessen outbreaks.
6. Crackers
Crackers often satisfy cravings for salty and crunchy foods and are seen as a better option than potato chips. But crackers made with white flour have a high GI, making them a poor choice for fighting acne.
An option that offers more health benefits, with improved fiber intake, is whole-grain crackers. However, it's best to skip the spicy pepperoni with the snack. Pepperoni is high in nitrates, which can lead to inflamed facial skin.3Rivero, Alexis Lara, and Margot Whitfeld. ‘An Update on the Treatment of Rosacea.’ Australian Prescriber, NPS MedicineWise, Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5828925/
7. Ice Cream
Ice cream is the perfect treat on a hot summer day, but it's another dairy product. Like milk, ice cream has a high GI. Between its impact on blood sugar and increases of IGF-1 levels, it's not skin-friendly.
Anyone trying to reduce acne should eliminate ice cream from their diet for a while or replace it with non-dairy, low sugar ice creams. It may not be necessary to give up regular ice cream forever, but avoiding it temporarily may limit acne outbreaks.
8. Fast Food
Fast food should be at the top of the list of foods to avoid for anyone looking to control acne outbreaks. Fast foods are often heavily processed, and many are fried, such as french fries, onion rings and chicken tenders. These are high in refined carbs and saturated fats that increase inflammation, which often accompanies acne.
For fast food that's healthier for the skin, consider salads or sandwiches with grilled lean meats and whole-grain buns. Replace the highly processed salad dressings with lemon and olive oil.
9. Hot Dogs
Hot dogs are a staple during summer cookouts. Most people place them in buns and add condiments, such as mustard and relish. However, a hot dog is processed meat that can increase blemishes.
Additionally, the buns increase the GI even more. It's best to eliminate hot dogs while trying to clear up skin. Those who choose to eat a hot dog or two at their family barbecues should consider skipping the buns.
10. Walnuts
Walnuts are a nutritious snack. They're low in carbs and a good source of healthy fats. In addition, medical professionals often recommend walnuts to enhance cardiovascular health and aid in weight management. However, they are very tasty and therefore easy to consume in excess.
Eating too many walnuts on a regular basis can increase acne outbreaks and the associated redness. Hemp seeds, which are high in fiber, may be a good alternative to walnuts and may satisfy cravings for nutty-tasting foods.
11. Mayonnaise
Mayonnaise is a tasty condiment people add to sandwiches and salads, but it's also high in fat, which increases inflammation. Additionally, many mayonnaise brands use soybean oil. Soy contains phytoestrogens, which may cause hormonal imbalances that result in an acne outbreak, especially when consumed in excess.
Blemishes from soy tend to occur around the mouth and jawline. It's best to avoid foods with mayonnaise to reduce acne and help improve the skin's appearance.
12. Corn Oil
Many view vegetable oils, such as corn and soy, as excellent cooking ingredients. Corn oil is high in omega fatty acids and an excellent source of antioxidants. On the other hand, too much corn oil can increase acne, inflammation and redness.
Olive or coconut oil may be healthier options, and they may be better for the skin's overall appearance. In addition, they have the potential to lock in moisture, reduce dry skin and protect the body's largest organ from pollutants.4‘The Secret to Outsmarting Your Acne.’ Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/diagnosis-diet/201609/the-secret-outsmarting-your-acne.
13. Chocolate
Chocolate is a well-known acne causing food. The high sugar content may be the cause of outbreaks and inflamed facial skin. Another reason chocolate may lead to more acne is the milk content. Research shows the hormones in dairy products may be responsible for outbreaks.
Studies indicate dark chocolate isn't any healthier for the skin. The best way to reduce or prevent acne is to avoid all types of chocolate, including dark, unsweetened and milk chocolate.5‘Hormonal Acne Diet: Foods to Eat and Avoid to Treat Acne Naturally.’ Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/hormonal-acne-diet.
14. Alcohol
Alcohol may not have a direct connection to acne, but the body's response to alcohol may increase flare-ups. Alcohol is a diuretic that may cause dehydration, which may increase sebaceous gland production, leading to outbreaks.
Those who want to enjoy a few alcoholic drinks without worrying about inflamed skin should increase water intake before and after a night out. Consuming water between each beer, cocktail or glass of wine may provide the best results.
15. Whey Protein Powder
Whey is the main protein in milk, a dairy product. Whey protein powder contains some lactose, which can increase blood sugar levels. In addition, many people have an intolerance to lactose.
It's not too difficult to replace whey protein with a non-dairy substitute. Plant-based options are vegan-friendly and lactose-free. Plant proteins include peas and brown rice. While white rice has a high GI, brown rice's GI is lower.
16. Sunflower Seeds
Another seemingly healthy food is sunflower seeds. Many people snack on these throughout the day as a low-carb option. These all-natural items are also used as a salad topping.
Research suggests sunflower seeds can aggravate acne, worsening outbreaks. Almonds or hemp seeds may be a healthy, high-fiber, low-calorie snack alternative that encourages cardiovascular wellness. When it comes to salad toppings, sesame seeds may be a flavorful substitute for sunflower seeds.6Mohebbipour, Alireza, et al. ‘Sunflower Seed and Acne Vulgaris.’ Iranian Red Crescent Medical Journal, Kowsar, 14 Sept. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4601245/#:~:text=Conclusions:,intake in patients with acne.
17. Vegetable Shortening
Vegetable shortening is a solid fat used in cooking and baking. It's high in omega-6 fatty acids, which should be consumed in small amounts. A high intake of omega 6 fatty acids can increase the likelihood of blemishes and reduce the body's ability to stop an outbreak.
It's best to replace shortening with oil containing fewer omega-6 fatty acids, such as olive and coconut oil. Both make excellent substitutes that don't increase acne and associated inflammation and redness.
18. Tofu
Soy is an excellent replacement for milk, creamer and other foods. However, too much soy may increase skin issues, and tofu is made with condensed soy.
Also, soy used in tofu is often combined with spices and other ingredients that may cause skin outbreaks. In large quantities, tofu may irritate the skin, causing acne and redness and increasing wrinkles. Limiting the use of soy products and or using fermented tofu may help improve skin's appearance.
19. Soda
Soda, the high-calorie drink loaded with sugar, makes the list of acne causing foods. Soft drinks have a higher spot on the glycemic index. In addition to increasing blemishes, soda contains phosphates, which may age skin faster and cause wrinkles.
People wanting to reduce soda intake may consider drinking naturally flavored water. This option helps limit sugar consumption and may prevent blemishes. Consuming less sugar also reduces caloric intake.
20. Yogurt
Yogurt is a go-to healthy snack for many people. It contains protein, vitamins, probiotics and calcium. In addition, dozens of additives are available to sweeten the treat, such as fresh fruits, nuts and even chocolate.
However, yogurt is a dairy product that may make the development of acne more likely and may make it more difficult to eliminate blemishes. Therefore, individuals may be able to reduce acne by avoiding dairy yogurt and consuming almond, coconut or oat yogurts.
21. Cereal
Not all cereals are acne causing foods, but the list of cereals that can increase the appearance of blemishes is long. The main ingredient in most breakfast cereals is white flour, which has a high GI that may trigger acne development.
It may be best to skip cereal for breakfast. A protein shake without whey is a possible alternative. These shakes are high in protein and low fat, and they're available in several sweet flavors.
22. Rice Noodles
Rice noodles are a popular food in eastern, southeastern and southern Asia. They're made of rice, flour and water. Unfortunately, white flour may cause acne. Although rice noodles are an excellent choice with chicken and vegetables, people experiencing blemishes may want to choose another dish to help clear their blemishes.
Alternatives to rice noodles include vegetable noodles made with zucchini or butternut squash. Cooking these with olive or coconut oil instead of corn or vegetable oil may reduce acne breakouts.
23. Honey
Most people think honey is healthy and an excellent sugar alternative. However, honey is high in carbohydrates and has a high glycemic load as well. But there's good news. The honey with the highest amount of sugar isn't pure honey.
Pure, 100-percent honey has a lower sugar content than the impure variety, making pure honey a better choice for people worried about acne. To prevent potential outbreaks, it's best to limit honey intake and stick to adding a little to tea or a recipe.
24. Cookies
Cookies are a delicious treat for people of any age. Unfortunately, they're loaded with white flour, fat and other ingredients that may cause acne to flare up, so individuals trying to reduce blemishes may want to limit the number of cookies they consume.
For sweet treats that are better for the skin, a cookie-flavored protein shake is a possible option. It's high in fiber and low in sugar, and it tastes great. Another option is fruit that's lower on the GI list, such as berries.
25. Candy
Everyone loves candy from time to time. Unfortunately, any type of candy, from candy canes, lollipops and hard candies to candy bars, licorice and candy corn, may cause skin inflammation when eaten. All types of candy are loaded with sugar, but the worst offenders may be chocolates.
There are few substitutes for candies. People trying to prevent or reduce acne should consider staying away from the sugar-packed treats until they achieve unblemished skin.
26. Energy Drinks
Energy drinks make the list of potential acne causing foods, although the sugar-free varieties sweetened with stevia may be less problematic. It's best to check the ingredients listed on the label since sugar-free products sometimes contain other ingredients, which may increase blemishes.
In general, energy drinks aren't the best choice for a beverage. People looking for an energy boost should consider caffeinated beverages that are better for the skin. Standard options include coffee and green or black tea.
27. French Fries
Most people love a plate of french fries loaded with salt and catsup. Unfortunately, whether they're homemade or store-bought, french fries have the potential to increase acne. Potatoes have a high GI, and many brands coat or pre-cook their fries in oil.
Some might consider switching to sweet potato fries, or even better, baked sweet potatoes or carrots. People may want to try cauliflower tots or skip french fries altogether.
28. Sweet Tea
A glass of sweet tea is refreshing on a hot day. Additionally, it's not a soda, and people may drink sweet tea because they think it's a healthier choice than soft drinks. However, while tea is the top ingredient in sweet tea, sugar is another key ingredient.
Consumers can still enjoy a cold glass of iced tea in the summer, but unsweetened tea is a better choice than sweet tea. A bit of lemon adds more flavor.
29. Bagels
Many people love to fill up for breakfast with a bagel coated with a thick layer of cream cheese. But bagels are loaded with sugar and white flour, and both ingredients can worsen acne.
In addition, cream cheese is a dairy product that may increase inflammation, leading to red, puffy skin. There are few alternatives to the taste and texture of a bagel, so to limit acne flare-ups, it may be wise to switch to eggs or another protein food for breakfast.
30. Pancakes
Pancakes are a family favorite on any day of the week but especially on weekends. These may be served with butter, syrup, fruits and whipped cream. Unfortunately, each part of this yummy breakfast may increase acne outbreaks and slow the healing of blemishes.
It's a good idea to skip the high levels of white flour, dairy and sugar in a pancake breakfast in favor of a healthier choice. A top option for clearer skin may be an omelet with vegan cheese and low-carb vegetables.
31. Ripe Bananas
It's always confusing to see fruits on a list of foods to avoid, but ripe bananas aren't a good choice for those trying to prevent acne. Bananas are a nutritious snack on their own and add flavor to cereal or baked goods. However, ripened bananas have a GI of 61.
Instead of a ripe banana, people aiming for clearer skin should look for a regular or underripe banana, with low glycemic indexes of 51 and 41, respectively. Other fruits, like apples, are an excellent alternative, as well.
32. Grapes
Not all fruits are created equally. Some carry more benefits, and others can have disadvantages because they are high in carbohydrates. To help skin clear up faster from an acne outbreak, select fruits with fewer sugars.
Individuals that need to have a handful of grapes should pay attention to the type. For example, the popular Cotton Candy grapes have 28g of sugar in a single cup, although they still have a low GI.
33. Waffles
Similar to pancakes, waffles are also on the list of acne-causing foods. Although they're a delicious breakfast option, consumers should consider avoiding both morning meal choices while actively working to reduce blemishes.
Instead of the breakfast food high in sugar and white flour, consider a sliced apple with a thick layer of almond butter on each slice. This meal is rich in fiber, low-carb, easy to prepare and also a tasty morning option.
34. Raisins
Raisins are a dried fruit with a high sugar content. Although they're tasty and only found in small quantities in trail mix and breakfast pastries, they still have the potential to increase blemishes and make it harder to stop outbreaks.
Consumers looking to limit sugar to reduce acne might want to consider skipping raisins and all dried fruit until their face clears. After, limit these foods to prevent fresh outbreaks.
35. Watermelon
Watermelon is a treat many look forward to in the summer. The healthy fruit is delicious and contains copious amounts of water. However, watermelon also has a high glycemic index.
To help clear away blemishes and reduce new ones, limit all sugar intake, including fruit-based sources. Consumers don't have to give up the tasty summer staple altogether, but they should consider limiting the snack, even during the warmer months.
36. Baked Potatoes
Many people assume potatoes, a vegetable, are healthy. However, they contain a large number of carbohydrates. These sugars may play a role in worsening acne.
To reduce blemishes or stop recurring breakouts, consider limiting regular potatoes until the skin clears up. Instead, replace baked potatoes with sweet potatoes or an extra helping of vegetables, such as more cauliflower or a sliced cucumber in oil and vinegar and a non-salt seasoning.
37. Popcorn
Popcorn may seem a better choice than other high GI foods, but it still has a GI of 55. In addition, popcorn is often covered with butter. Therefore, it has the potential to increase acne and make it harder to reduce skin conditions. Try eating alternative snacks like roasted nuts or sweet potato chips.
Adding more salads and fresh vegetables to the diet can also decrease the cravings for popcorn. Crunchy vegetables like radishes and kohlrabi are rich in fibers, antioxidants, B vitamins and minerals like calcium and potassium.
38. Instant Mashed Potatoes
The more processing foods go through, the higher their position on the glycemic index. For example, although many boxed mashed potatoes use real potato flakes, they are still several steps removed from a natural vegetable. As a result, instant mashed potatoes have an 87 + 3 GR.
So, to reduce the rate and still enjoy potatoes, switch to a spud that goes through fewer processing steps. Healthier alternatives include boiled sweet potatoes and yams.
39. White Bread
It's the go-to option for most people on their weekly grocery shopping trips. However, before grabbing the white bread, consider a whole-grain alternative. White bread is made with white flower, which is carb-dense and high on the glycemic index.
All bakery items made with white flour have the potential to increase acne, including hamburger and hot dog buns, sandwich rolls, Italian bread and even tortilla wraps. In addition to switching to whole grain, reduce the high carb bread to help with acne.
40. Hot, Spicy Chicken
Chicken is the shocker on the list of acne causing foods. Poultry is high in protein and is generally seen as one of the healthiest meats available. However, hot, spicy chicken offered by many fast food restaurants is deep-fried, and the hot spices can also worsen acne in some individuals.
To avoid this potential cause of skin breakouts, prepare your chicken at home, either oven-baked or boiled and choose herbs like parsley, rosemary or cilantro for seasoning.
41. Butter
Butter is a dairy product, and naturally processed dairy foods and drinks may cause acne breakouts. Another reason butter might increase blemishes is that it's often used on high carbohydrate bread or crackers.
To reduce uncontrollable blemishes, limit the use of butter. Several alternatives are available, such as coconut oil, which may be the better cooking oil option to relieve acne.7TC;, Wallace. ‘Health Effects of Coconut Oil-A Narrative Review of Current Evidence.’ Journal of the American College of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30395784/ Mashed avocado and hummus are also good substitutes for butter.
42. Salad Dressing
Many salad dressings are suitable for the body, including the skin. But all are not created equally. While a salad is always a healthy option, it's vital to pay attention to what's in and on it to prevent illness and acne.
Skip creamy toppings heavy in dairy and carbohydrates. Instead, opt for olive oil and vinegar or lemon with non-salt seasoning to reduce acne. Also, you can use balsamic vinegar, which has a low GI, as well as apple cider vinegars.
43. Steak
There are two ways steak may increase acne. First, fatty meat has the potential to increase blemishes because of high levels of saturated fat, which boosts hormone production. Excess hormones may raise the chances of an outbreak.
Secondly, a lot of meats available on the market come from animals that received antibiotics. These have the potential to cause an imbalance between good and bad bacteria, leading to acne overproduction. Try to avoid fatty meats. Instead, choose lean steak and skip eating the fat.
44. Macaroni and Cheese
Gooey macaroni and cheese is a staple in many American households. But it's also high on the list of acne causing foods. Both the cheese and the macaroni are the culprits in this popular comfort food. This response occurs because of the white flour, which is high on the glycemic index combined with dairy.
To enjoy macaroni and cheese without the skincare challenge, use a whole-grain option. It's also a healthier option that's higher in fiber, minerals and vitamins.
45. Donuts
Donuts are pretty straightforward. They're delicious, but they are fried, high in calories and loaded with sugar. In addition, foods fried in oil can increase inflammation throughout the body, including the skin. Inflammation often accompanies acne.
There aren't any healthy alternatives to a donut. A treat once in a while is okay. But as a regular habit, it can increase outbreaks. So skip the yummy pastries when trying to reduce acne.
46. Pizza
A common misconception is that pizza causes acne flare-ups. The truth is more complex. It's not the pizza as a whole that leads to skin problems. It's the ingredients. Overly processed foods with a high GI may increase breakouts.
To avoid flare-ups and still enjoy a slice or two of pizza, pay attention to what you put on it. For example, look for a thin crust to reduce white flour intake and limit heavily processed meats, such as pepperoni and sausage as well as processed cheese.
47. Chicken Nuggets
Chicken nuggets are a typical lunch or quick dinner food. However, like other fast food products, the bread crumbs coating the nuggets are high in carbohydrates, reducing the meal's health benefits, and increasing carbohydrate content.
To avoid acne outbreaks, have some oven-baked chicken breast. Also, consider bread crumb alternatives, such as almond flour or oat flour. These steps may reduce reoccurrences and help clear up inflamed skin.
48. Smoothies
Everyone advertises smoothies as a healthy alternative to a milkshake. However, if it has milk products, it's still a problem for people with acne. Besides dairy, several fruits commonly used in smoothies have a high GI.
For example, raw pineapple, watermelon and mangoes all have a GI above 59 + 8. Consider non-dairy alternatives, such as almond milk, which has a lower GI and shouldn't increase IGF-1 levels, boosting acne. Add low GI fruits like berries.
49. Enriched Spaghetti
While spaghetti is a typical meal in the U.S. and worldwide, it's on the list of foods that may cause acne. This specific type of pasta, enriched, sounds healthier because the manufacturer adds some nutrients lost during processing. Nonetheless, it's not about the nutrients but the lengthy processing that raises its GI when it comes to acne.
For acne-friendly pasta, choose chickpea or lentil pasta products. Another alternative is vegetable noodles. These are both better for potentially preventing acne outbreaks and cardiovascular health.
50. Potato Chips
Another acne causing food that's not hard to guess is potato chips. Brands are cooked in corn oil or soybean oil, which may increase inflammation, raise cholesterol levels. In addition to chips being an overly processed food, they have a high GI. As a result, they may raise blood sugar quickly.
Redness, swelling, and inflammation are common symptoms of acne outbreaks. To improve wellness and limit blemishes, avoid eating potato chips. Healthy alternatives include crunchy vegetables or make your own kale chips at home.
