Diet and Acne

There have been many myths over the years about which foods cause pimples, are good for skin, bad for skin, etc. Now there is good, hard, solid evidence that the food you eat can definitely play a role in the management of acne.

Firstly, what is acne & how is it caused?

Acne is a chronic skin condition. Unlike the odd pimple, which clears after a few days, acne hangs around & is much more widespread in its appearance, sometimes covering the back, chest & shoulders, as well as the face.
Acne occurs when a mixture of oil, secreted from the skins sebaceous glands to help keep it supple, mixes with dead skin cells to form a “plug” that blocks the skins pores & hair follicles. This plug prevents the oil, which continues to be produced, from being released, & creates the perfect breeding ground for bacteria. The result is inflamed, red, swollen skin, the common appearance of pimples.

Who suffers from acne?

Acne is definitely a condition of modern times, affecting between 75-95% of all adolescents in Australia. In the hunter-gatherer days, acne was non-existent.

What’s the research?

A study was conducted at RMIT University, Melbourne, which examined 15-25 year old males & the link with diet. In the study the males were separated into 2 groups; one followed the traditional Western diet of highly processed & refined foods such as white bread, potato & snacks such as biscuits & chips; the other followed a hunter-gather style of eating including only fresh & natural foods.

The anti-acne diet was found after the 12 week study, to reduce acne by more than 50%, reduce insulin levels, & have a positive effect on energy levels, self-esteem confidence & overall mood.

What’s the link?

The link is thought to be between the foods eaten, & the ensuing hormonal response. For example, when highly refined foods are eaten, large amounts of sugar is released into our blood. This triggers a large response from insulin, a hormone that helps to control our blood sugar levels, but which also affects levels of other hormones in our blood, namely the ones that are most closely linked to acne.

By reducing the levels of insulin, & the bodies ability to manage this hormone effectively, acne is much improved. We can reduce insulin levels by changing the types of foods we put into our systems.

What foods should I be eating to achieve this anti-acne plan?

The basis of the anti-acne diet is low glycaemic index (GI) carbohydrates, protein rich foods & plenty of fresh fruit & vegetables.
In future posts I will discuss exactly what the Glycaemic Index (GI) is & clarify protein, however, today, I will provide a very brief summary of the anti-acne eating plan.

The 5 step anti-acne eating plan

Include a protein rich food at each meal
· Include lean beef, lamb or veal at least 3-4x/week & fish 2-3xweek for dinner
· Consume lean protein (red meat, poultry, fish, eggs or vegetarian option- see below) for lunch daily
· Aim for 3 serves low fat dairy, or fortified soy alternatives, each day
· Include some eggs
· Vegetarian Options: Legumes such as baked beans, tofu, lentils or chick peas are good alternatives to meat based protein options.

Select low GI or wholegrain carbohydrate foods:
· Choose high fibre breakfast cereals. Porridge, untoasted muesli’s & wheat biscuits are your best options.
· Choose grainy or wholemeal breads over white
· In sensible portions, pasta & basmati rice are low GI meal options

Fruits & vegetables
· Take in a MINIMUM of 2 serves of fruit per day- fresh, whole fruit is best. 1 serve= 2 small fruit (e.g. kiwi/plums), 1 medium fruit, or 1 cup fresh/tinned fruit pieces; avoid juice- eat whole fruit
· Eat at least 5 serves of vegetables everyday. 1 serve= ½ cup cooked vegetables, or 1 cup raw/salad vegetables. This is easy if you make vegetables/salad the basis of lunch/dinner.

Choose monounsaturated fats & oils
· Avocado, nuts & seeds, canola & olive oil & monounsaturated margarine

Limit processed foods such as:
· Sugary ready-to-eat breakfast cereals, soft-drinks, lollies, take-away foods, highly processed & packaged ready-to-eat snacks, cakes & biscuits.


Sample 1 day Eating Plan

Meal

Breakfast
¾ cup untoasted muesli with blueberries & 200g low fat yoghurt

Morning Tea
1 piece fresh fruit

Lunch
Egg & salad sandwich
2 slices soy & linseed or other grainy bread
2 hard boiled eggs, 2 tsp low fat mayonnaise & ½ cup salad vegetables

Afternoon Tea
20g mixed, unsalted nuts

Dinner

Barbequed Salmon
150g barbequed salmon with 2 cups of steamed vegetables

Dessert
200g low fat custard & fresh fruit salad


*Information above adapted from MLA publications:
Vital, October 2006, Issue 33 &
The Australian Women’s weekly, “The teenage Anti-acne Diet”

For more information please see:

http://www.foodfacts.com.au/

http://www.themainmeal.com.au/

or call 1800 550 018 for your own copy of The Australian Women’s weekly, “The teenage Anti-acne Diet”