In the past years, interest in more natural and sustainable products has grown. And the interest doesn’t stop short on how to get rid of spots. Although products formulated with salicylic acid are derived from plants, it’s literally just a spot treatment and doesn’t consider the whole body. Holistic methods can supplement and enhance your skin care.
It’s nothing like “don’t eat so much of this food” though. In my opinion, the worst offender is “don’t eat so many chocolates”. Eating chocolates and seeing a zit the next morning is anecdotal. But what rings true is that certain types of food do help keep your skin clear. It’s also worth mentioning that food doesn’t directly make your skin grow zits or prevent it. It’s only when you’re prone to acne and oily skin and pair it with poor health and lack of cleansing before bed can certain foods may cause a reaction.
The basics
Although it may be boring for some, let’s go to the basics. Our skin is the mirror of our overall health. Beautiful and glowing skin is when you took proper care of yourself and your skin. You’re eating a balanced and nutrient-dense diet.
If you see zits blooming on your skin, it can indicate damage caused by oxidative stress, poor diet, and hormonal imbalances. Hormones are a major cause of triggering breakouts.
Although it’s not fully explained, research shows that androgen hormones block the hair follicle by triggering oil production. In other words, they attach to the oil glands in your skin (the so-called receptors) and make them produce more oil and also feed the bacteria. The result is seen as inflamed bumps on your skin.
Androgens are commonly called “male hormones”. It may be a bit misleading because they’re present in both males and females.
So, basically, a breakout is simply when too much oil and other debris block the pores in your skin. But what does diet have to do with gummed-up hair follicles in the skin?
Diet and spots
Your diet can attribute to hormonal imbalances. When you eat, the blood sugar level rises. Your body makes more insulin when your blood sugar soars. Higher insulin levels stimulate your skin’s oil glands that sit below the pores to make more oil which in turn increases the risk of a breakout.
There are 3 main nutrient categories in diet: carbohydrates, proteins, and fat. These 3 macronutrients can be found in most foods in different proportions.
Highly simplified, you get an insulin spike if you eat carbohydrates. The carbohydrates can be further subdivided into sugars, starch, and fibre.
Don’t condemn and avoid all carbohydrates because they are an important source of energy. Also, fibre is key for a well functioning digestive system which in turn shows on your skin.
Your digestive system breaks down sugars and starch into glucose which then goes into your bloodstream and your body uses it for energy. When your body absorbs glucose it produces insulin. If there’s a glucose spike, then insulin will also spike. However, insulin can trigger a chain reaction and increases the hormones androgens and IGF-1 (insulin-like growth factor 1).
The glycemic index (GI) measures how fast a type of food hikes up blood sugar levels. As a quick rule, processed and refined foods, are high on the GI scale and release glucose fast. Foods like meat and whole plants are low on the glycemic scale. These tend to release glucose slowly and steadily.
To sum up, more glucose means more insulin. More insulin also means more insulin-like growth factor 1 (IGF-1). Know that pure glucose sits at 100 on the GI scale. There’s nothing higher than glucose. If you eat pure glucose your body rushes to make insulin.
Which carbohydrates to choose
Now the rule of thumb says that in general, processed food and food high in carbohydrates have a high GI and so show high quickly blood glucose rises after eating. But not all foods high in carbohydrates have a high GI. Foods with a high GI include
- Sugar and sugary foods
- Sugary soft drinks
- White flour
- White bread
- Potatoes
- Pasta
Foods with a low and medium GI include
- Some fruits and veggies
- Wholegrain foods
- Nuts
- Legumes
Most fruits, vegetables, legumes, nuts, and unsweetened milk are around GI 55 or below.
Experts still don’t know exactly why for some people foods high on the glycemic index (GI) can trigger spots and for some, it doesn’t. It’s also not necessary that foods with a high GI are unhealthy per se. The inverse is also not a given: Not all foods with a low GI are healthy.
Only focusing on GI is also not the way to get rid of zits, since there are several factors that can contribute to getting spots. Instead, it’s better to take a holistic approach both in your diet as well as in your skin care.
Dairy and spots
It may be surprising that although (unsweetened) milk has a low GI, dairy products have been linked to more breakouts – in some people. Research has shown that cow milk may may increase spots to grow. It’s interesting that skim milk seems to have a stronger link to breakouts but derivatives of milk, like yogurt and cheese, don’t lead to more zits.
Foods to clear spots
Most experts agree on one food: salmon. But what do you do if you live where you can’t get salmon? Don’t worry, just focus on eating a healthy, varied, and balanced diet.
Fruits and vegetables
Eat your rainbow. Yellow, orange, red, and dark green foods contain large amounts of beta carotene. This phytonutrient is a precursor to vitamin A which means that your body converts it into vitamin A.
Dark coloured fruits such as blueberry are packed full of antioxidants which could help clear your skin and stop spots from growing in the first place.
Many fruits and veggies also contain vitamin C which not only acts as a powerful antioxidant, it also boosts your immune system and collagen production.
Omega 3
A diet rich in omega 3 fatty acids can lower inflammation and sensitivity. If you can’t find salmon, sardines and mackerel make a good alternative. If you prefer the vegan option, eat nuts such as walnuts and seeds (flaxseed).
Zinc
Zinc-rich foods are not only house remedies to recover faster from a common cold but also has the ability to act as an anti-inflammatory agent. A study uncovered how low levels of zinc are linked to how severe breakouts are. Zinc-rich foods include kefir and yogurt.
Putting it all together, these 15 can improve and clear your skin from the inside out:
- Avocado
- Blackberry
- Blueberry
- Broccoli
- Carrot
- Cauliflower
- Dark chocolate
- Free-range chicken
- Green tea
- Kale
- Lamb
- Oyster
- Pumpkin seed
- Spinach
- Watermelon
Summary
The relationship between diet and its is complex and not fully researched and understood. Although it’s fair to say that it’s possible to clear spots fully with only dietary changes alone, it still plays a big role.
If you look at your body as a whole, what you eat reflects on your skin. Even more so when you know that what you eat gets broken down and then is used to make new skin cells. When you eat fruits and veggies, the vitamins, minerals, and antioxidants help promote healthy and clear skin. Foods like oily fish and nuts contain fatty acids that support your skin. Altogether, they pave the way to healthier skin from the inside out.
