Best & Worst Foods for Cystic Acne

First off I will introduce myself! I’m Marissa Schillinger and I help women with acne get clear, glowing skin naturally! I struggled with pretty severe cystic acne in my past and am currently in the process of healing my pitted acne scarring. You can find all sorts of acne tips and information within my blog!

Let’s get on with this post, now!!

Worst foods for acne:

Milk & cheese

Dairy contains numerous naturally occurring hormones, so even if you buy milk with no added hormones, you are still ingesting hormones. These hormones can interact with your body’s production of hormones which can lead to hormone imbalance. Not only that, but studies have shown that dairy is inflammatory, and inflammation can cause acne.

Donuts & pastries

These foods contain hydrogenated oils, loads of sugar, dairy, and artificial flavors, colors, and preservatives. All of which can disrupt hormones and contribute to acne.

Coffee

The consumption of caffeine increases androgen levels in the blood and if you are a high-caffeine consumer, it can lead your adrenals to overreact.1 Not to mention, androgens lead to the release of cortisol, and that can lead to an over-production of oil, which often can lead to acne. Cortisol can also trigger comfort food cravings, including sweets.

Another downside to coffee is that it decreases your absorption of certain nutrients if you consume it with, or not long before or after a meal. One of these nutrients is zinc, and zinc has been shown to be very helpful for acne; a link between low levels of zinc and acne has been shown by many studies.

Sugar

Sugar, ESPECIALLY refined white sugar and corn syrup, can contribute to acne because they cause a spike in blood sugar and insulin levels, and cause inflammation.

Alcohol

The consumption of alcohol can affect your hormone levels, including an increase in stress hormones, leading to an increase in sebum production.2 Not only that, but alcohol can also cause a spike in blood sugar levels due to its sugar content, which can lead to inflammation.

Fried foods – Fries, fried chicken, etc.

Fried foods can contribute to acne because they are high in omega-6’s and low in omega-3’s, which can cause inflammation. They also are many times fried in hydrogenated or partially hydrogenated oils, which are very unhealthy and contain trans fats.

Milk chocolate

Milk chocolate is high in sugar, contains dairy, and many times can contain artificial colors and flavors. All of these can lead to inflammation in the body.

Bagels & breads

Bagels and breads can cause a spike in blood sugar levels due to their high carbohydrate content. As well, gluten has been shown to be inflammatory, and inflammation can contribute to acne.

See also:

3 Steps to Help Clear Your Acne and Acne Scars Naturally

5 Myths About Acne

Best foods for acne:

Avocado

Avocados contains healthy fats, and can reduce inflammation due to their omega-3 content. As well, avocados contain both vitamins E & C which promote skin health, as well as vitamin K, vitamin B6 & B5, potassium, and folate. In smaller amounts, but still present in avocado are magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1, B2, and B3.3 Avocados also contain lots of antioxidants!

Nuts & seeds

Nuts and seeds contain healthy fats, complex carbohydrates, fiber, phytochemicals, and vitamins & minerals! They’re a great snack that’s filling and won’t leave you with intense cravings for sugar! Whenever you’re looking for something to snack on and are reaching for sweets, grab some nuts or seeds instead! My personal favorite at the moment is pistachios!

Berries

Berries are high in antioxidants and have a great amount of fiber and vitamin C! They also will not cause a sudden blood sugar spike, instead it will be more steady.

Matcha

Matcha is an antioxidant powerhouse! It is also a great acne-friendly energy booster, as the form of caffeine it has is called theophylline, which does not have the same negative side effects as you’d get from the type found in coffee.4 It also helps cleanse the blood of toxins and heavy metals due to the high level of chlorophyll.

Another benefit of matcha is that it has natural antibiotic properties, and also contains vitamins and minerals.

Wild-caught Alaskan salmon & wild-caught sardines

These contain high amounts of omega-3’s that help reduce inflammation. They are also a great source of protein and vitamin D, and will not spike your blood sugar.

Sweet potato

Sweet potatoes are a great source of vitamin A (which can help control the production of sebum) and vitamin C (which helps with the production of collagen and can help lower the levels of excess stress hormones in the bloodstream).

They are also a good source of manganese & magnesium, and have high levels of antioxidants.

Leafy Greens

Leafy greens are high in vitamin A, vitamin E, folate, vitamin C, chlorophyll, and lutein (an antioxidant). They are SUPER nutrient-dense as they have lots of vitamins, minerals, and phytochemicals. They are among one of the best foods to help clear acne!

Cruciferous veggies

Cruciferous vegetables are packed with nutrients, including vitamin C, vitamin E, vitamin K, selenium, folate, fiber, polyphenols, glucosinolates (sulfur compounds) and flavonoids.5 They are AMAZINGLY healthful and do wonders for the body.

See also: