I cannot help but agree with the general saying of ‘You are what you eat’. Having a clean, well balanced, and acne free diet plan is paramount for acne free skin. Certain foods can also raise IGF-1 levels. Staying clear of food that has a high IGF may aid in improving symptoms of acne and help to prevent breakouts. Having acne free skin is not rocket science, if you are hopeless and not feeling proud of your skin, this article might just be the most important read for you this week.
What is Acne?
Acne vulgaris commonly known as acne is a skin condition that causes inflammation in which the pores are clogged with oil, dirt, bacteria, or dead cells. It is majorly found on the face, back, chest, neck, and shoulders. Whiteheads are located around the nose, Blackheads are usually located at our backs, Pimples are majorly found on our face. Papules and pustules are on the neck and shoulders respectively.
According to the American Academy of Dermatology (AAD), the most popular skin condition in the US is acne and it disturbs over 50million Americans in a year. Just about 15 percent of adults complain about breakouts and the numbers keep increasing rapidly.
What is Diet?
Diet is the restriction of various kind of foods and quantity one eat regularly. There are various types of diet being practiced but our prime focus is the acne free diet. Diet is practiced for different reasons, such as weight loss, medical, and acne free skin.
What causes Acne?
There are lots of contributing factors to acne, but the main culprit tends to be excess (sebum), an oil that keeps the skin from drying out, hormones, bacteria, and the environment. It is sad to say to you that there is currently no cure for acne. So the best we can do is to avoid or better yet the treatment of acne.
How are diet and acne connected?
Your body is a mirror for what you eat. Your diet is the reflection of how your skin looks. It is an interwoven relationship. Your focus should be on foods you could potentially add to your diet, and not the other way round.
Be mindful of the fact that your skin is your alter ego, thus, you should use this fact for your advantage.
Treat your skin the right way by eating a well and balanced diet with an adequate amount of water and in no time, you will see smooth and acne free skin. Fill up your plate with foods low in Glycemic Index score and antioxidants and watch your skin glow remarkably. You may include probiotics in your acne free skin diet if your acne is severe, and this is in a bid to aid and boost your gut health as you create your acne free skin dish.
The Acne Free Diet
There is a broad argument about the influence of diet on the skin in the medical society. Some studies on acne free skin were carried out recently, and the results suggested that diet plays a role in the development of acne. Before now, some group of experts had said that diet had no part in acne buildout. The American Academy of Dermatology (AAD) findings suggest that adhering to a low glycemic diet can help reduce acne.
What are low-glycemic foods?
Low-glycemic foods are the various foods that are slow to heighten one’s blood sugar levels compared to the high or medium glycemic foods. Their score is less than 55 in the glycemic index. There are numerous kinds of food under the low glycemic foods but here are the six best and popular ones based on the International Tables of Glycemic Index and Glycemic Load Values.
1. Kidney beans
The Glycemic Index score for kidney beans is 24. Kidney beans are a great option for you if you want a food that contains fiber and protein.
2. Chicken peas
The Glycemic Index score for chicken peas is 28. This leguminous crop is also a good source of fiber and protein. It is popularly known as Garbanzos beans.
The Glycemic Index score for lentils is 32. Lentils are a rich source of protein for your diet.
The Glycemic Index score for carrots is 39. The addition of carrots to the main meal is a plus as it contains numerous nutritional content.
The Glycemic Index score for full-fat milk is 39 while that of skimmed milk is 37. The adequate consumption of milk is beneficial to the skin, and your health in general. The addition of milk to your daily meal may just be ideal for acne free skin.
The Glycemic Index score for Oats is 55. Rolled and Steel-cut oats are most sought after because of its favorable Glycemic Index score. Oats are a great option for cereal lovers who are on an acne free diet.
Others are :
- Sweet potatoes
- nonstarchy veggies
- Brown Rice
- Butter peas and beans
- Olive oil
- Green tea
- and most fruits.
Remember to always put into consideration your food allergies when
preparing your acne free diet plan.
Still, a problem getting rid of your acne?
Knowing that acne can lead to a damaging long term problem like depression, anxiety, permanent scarring, and poor self-esteem. It is best to visit a dermatologist in your area if you couldn’t get rid of your acne even after trying out the acne free diet plan.