Doctor, How to reduce pimples by eating right? is there any research on the influence of diet on pimples?
Yes, there are many studies that provide evidence about the linkage between diet and acne. I have referred to around 50 such studies to compile diet tips for acne-free skin.
Reduce sugar in diet:
If you have a sweet tooth, then it time to change. Studies show that food with a high Glycemic Index(GI) increase acne, while those with low GI helps in decreasing acne. For that matter many foods with a High GI index that are not sweet like, soft drinks, white bread, potatoes, beer, cake, commercial cereals. Make sure you reduce them as well.
In a study, it was found that a diet consisting of 25% energy from protein, 45% from low-Glycemic Index carbohydrates, and 30% energy from fats lead to a significant decrease in the overall count of pimples and a decrease in BMI. The author of the study concluded that frequent consumption of high-GI carbohydrates leads to Insulin spikes, which in turn leads to increased androgen levels triggering acne breakouts.
Restrict intake of milk and dairy products
Milk especially fat-free milk might increase pimples, but there is no need to stop dairy altogether. You can continue curd/lassi and take one glass of fresh milk daily.
Most studies have shown an association with more than 2 servings of low-fat milk rather than unprocessed milk. So, prefer fresh milk to processed skim milk. Avoid eating milk ice creams and milk desserts when you are breaking out.
Stop Whey protein
Whey protein is a common cause of intractable acne, stop it if your acne is troublesome.
Not more than 2 eggs in a day
I have noticed that a lot of my patients who take 4-6 eggs/day have severe acne, excess of everything is bad!
Switch to dark chocolates
Most chocolates are rich in sugar and milk that can trigger acne. Instead, relish dark chocolates.
Bakery is essentially butter, refined flour and sugar. All 3 can triggers acne.
Have only one cheat day per week
Pasta, Pizza, Momos, Noodles, etc junk food have a high Glycemic index and can trigger acne. Therefore, stick to homemade nutritious food as much as possible.
Omega-3 fatty acids are good for you
Omega 3 fatty acid-rich food like canola oil, soybean oil, ghee, ground flaxseed and walnuts in a small amounts can benefit acne.
Zincify your diet
Food rich in Zinc like wheat, spinach, pumpkin and squash seeds, cashew nuts, beans and mushrooms can help in resolving acne breakouts
Vitamin A is the saviour
Sweet potato, carrots, dark leafy green veggies, dried apricots, cantaloupe melon, sweet red peppers are some foods rich in Vitamin A that can help in reducing acne.
Besides diet, yoga especially Suryanamaskar and Pranayam reduce acne by balancing your hormones. Similarly, sleep has a profound effect on your hormones, as discussed in the video given below.
Watch this video to know lifestyle and diet plan for acne-free skin:
Well, hundreds of my patients have reduced their acne by following the above lifestyle and diet tips along with an acne skin care routine. Hope you will reap same results!