High-carbohydrate Foods Should Be Avoided For Acne

Author: Karen Lennox Time for reading: ~6 minutes Last Updated: August 08, 2022

High-carbohydrate Foods Should Be Avoided For Acne

For acne, it is good to avoid concentrated carbohydrates. It is not clear that we should lose milk.

what causes acne and what are the ways to treat it?

Acne is one of the most common skin diseases affecting millions of young people around the world. Of course, Bulgaria is no exception. The main etiological factors for the appearance of acne are: overproduction of sebum by the sebaceous glands of the skin, excessive growth of follicular cells in the sebaceous glands, hormonal imbalance and the involvement of an infectious agent.

Acne is not an easy problem and its treatment should include a range of measures. First of all, it is the observance of personal hygiene. It is extremely important to consult a specialist dermatologist to prescribe appropriate cosmetic products for skin care, cosmetic procedures, if necessary, and pharmacotherapy for the specific form and severity of acne. This set of measures also includes an appropriate diet and exercise regime to assist in the healing process.

There is still controversy in science about the role of nutrition in acne therapy. Recent research, however, shows that there is a link between the disease and diet, that food intake affects, if not the occurrence, then certainly the severity of acne symptoms. It is no coincidence that the father of medicine, Hippocrates, left us his vow: "Let food be your medicine and medicine your food."

- What are the main dietary recommendations for people with acne?

Studies addressing acne have shown the negative effects of high glycemic carbohydrate foods on acne symptoms. Such are sugars and confectionery, white rice, white refined flours from which bread is made, pasta. It is the sugars of these foods that are very quickly absorbed in the intestines and quickly raise blood sugar levels. This, in turn, requires the release of large amounts of insulin from the beta cells of the pancreas. The so-called hyperinsulinemia occurs, and it is a serious stimulus for increased synthesis of androgenic hormones in the body, which in turn increase the secretion of sebum from the sebaceous glands and this aggravates the symptoms of acne. At the same time, hyperinsulinemia has a second negative effect - increased synthesis of insulin-like growth factor,

- Carbonated drinks and so-called "natural" juices are also part of foods with a high glycemic index, due to the large amount of sugar in them. They must also be limited.

Instead, let the intake of fluids be mostly in the form of water, and enough water, because it is the main environment of the human body and helps detoxify it. In the physiological norms of nutrition of Bulgarians it is recommended for women to drink about two liters of water a day, and for men - about two and a half liters. Water intake may be higher at high ambient temperatures, with increased physical activity, as well as in some physiological and pathological conditions of the body.

There are studies that show that milk and dairy products have a negative effect on acne symptoms. This effect is attributed to the high level of hormones in milk (especially in the milk of pregnant animals), and in the human body this can lead to increased levels of androgenic hormones and insulin-like growth factor.

However, I would like to emphasize that the data from these studies at this stage are not convincing enough. That is why we do not currently accept milk and dairy products as harmful for people with acne.

- After all, shouldn't these patients reduce their milk consumption?

Rather, I recommend the use of low-fat versions of milk and dairy products. Let us remind people that our Bulgarian yogurt is a wonderful, extremely complete food. It is a natural probiotic and improves the health of our intestines, and this has a positive effect on our overall health.

The literature highlights the good effects of acne on omega 3 fatty acids found in fish, seafood and some nuts and seeds (such as walnuts and flaxseed). These fatty acids suppress the formation of inflammatory substances in the body, which helps to reduce the level of inflammation throughout the body and locally in the skin.

- What amounts of foods containing omega 3 fatty acids should be taken?

The Bulgarian is traditionally not a big consumer of fish and seafood. Consumption of fish in the recommendations for healthy eating is at least once a week, and people with this skin problem can eat fish more often, for example two or three times a week. As for nuts and seeds, which contain a very useful spectrum of polyunsaturated fatty acids, we must not forget that they are high in fat - between 40 and 70% of their composition, which makes them quite high-calorie food. Therefore, let their intake be in the range of 30-50 grams per day and let them be raw, because during the heat treatment the useful properties of their fats are lost.

- Do you recommend taking omega 3 capsules in a dietary supplement?

We, nutritionists, recommend that the beneficial nutrients be taken mainly with food, from natural sources (except in cases of proven deficiencies). Let's focus on a complete and balanced diet. It can be a source of enough omega 3 fatty acids.

- What other foods are good for acne?

There are two very useful for the fight against acne fat-soluble vitamins - A and D, which are closely related to the cellular biology of the skin. Sufficient vitamins A and D, obtained through food, have a positive effect on the symptoms of acne.

Sources of vitamin A are animal products - mainly eggs, milk and dairy products, liver. Beta-carotene in yellow-orange fruits and vegetables in our body also produces vitamin A. To ensure better absorption of this provitamin in the intestine, we can prepare vegetables with a small amount of fat to dissolve it. A good option are stewed in olive oil carrots, zucchini, peppers.

As for vitamin D, it is a prohormone and is mainly synthesized in our skin under the action of sunlight, but a small part we get through food. Its food sources are eggs, meat, dairy products.

Great importance should also be given to the consumption of foods rich in antioxidants. They protect the body from the harmful effects of toxic radicals that create oxidative stress for the body. Increased production of free radicals is also present in the pathological processes in the skin associated with acne.

Antioxidants can be obtained from fruits and vegetables of different colors. It is good that this season offers us an abundance of wonderful fruits and vegetables, including Bulgarian.

The very important antioxidant vitamin E can be obtained from vegetable oils - olive oil, sunflower oil; it is also found in most nuts and seeds, as well as in leafy vegetables and some fruits such as blueberries and blackberries.

All of these foods can significantly help improve the condition of the skin in acne. And if I have to summarize: the diet should be varied, balanced, wholesome, rich in fruits, vegetables, nuts and seeds, whole grains, fish and seafood, paying particular attention to the above nutrients.

- When acne is well treated and even disappears, should one continue to eat this way?

Of course, a varied, balanced and complete diet is good and important for everyone who values their health.

Medications quickly affect one or another symptom, while food is not so fast, but it works constantly, throughout our lives. Let's not forget this fact and use food properly to be healthier.

I advise my patients to eat sensibly, balanced and complete, with less packaged and processed foods.

- What motor mode do you recommend?

I advise everyone to be as physically active as possible. The World Health Organization recommends that you maintain a minimum of 30 minutes of regular, moderately intense physical activity to maintain cardiovascular health, most days of the week. And for overweight people, physical activity should reach an hour and a half, at least 4-5 days a week. It doesn't matter what kind of sport or movement we choose. Let everyone choose what gives him pleasure, what he likes, what removes tension, stress and fatigue from his body and what he will incorporate into his daily life for a long time.

High-carbohydrate Foods Should Be Avoided For Acne

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