What should you consider?

A widespread myth describes acne as the expression of a food intolerance or allergy, which is certainly not true. Those affected are therefore not subject to any restrictions on their eating habits and can consume anything they ate before the appearance of the skin. There are no known foods that can cause acne in the sense of an allergy.

Whether and to what extent the diet changes the skin appearance is individual and therefore everyone with a tendency to acne must evaluate it for themselves. Certain advice regarding nutrition can be helpful, whereby the triggering causes can be found in the changed hormone balance at the beginning of puberty. However, it has been known for some time that certain diet-related metabolic disorders can increase the probability of acne occurring.

These include, first and foremost, pathologically elevated blood sugar levels, as can occur in diabetes mellitus (colloquially known as “diabetes”). With this a general infection susceptibility of the organism prevails, which affects also the skin. Skin infections, which include acne as an inflammatory disease, are therefore more severe than in a healthy person.

This leads to the assumption that elevated blood sugar levels, such as those that occur when large amounts of sugar are consumed, can worsen the appearance of the skin. In fact, a study conducted by the University of Melbourne in 2007 found an improvement in the skin texture of test persons whose sugar intake was significantly reduced by avoiding sweets or sweet soft drinks, among other things. In 2005, a questionnaire-based study demonstrated a link between the occurrence of acne and the consumption of dairy products.

For both studies, however, it is true that they could not or only insufficiently be proven by follow-up studies. More recent studies relativize the influence of diet on the course of an acne disease.Nevertheless, every affected person is advised to eat a balanced and healthy diet. An intact immune system supports the fight against inflammation and thus limits the extent of the skin disease.

Apart from the recommendation to eat a balanced and healthy diet, rich in raw food and poor in sugar, no generally valid diet can be recommended for all acne patients. Rather, it is advisable for those affected to try to find out for themselves which foods influence their skin condition. In the center of the recommended healthy nutrition are food, which are rich in vitamins, ballast materials and natural trace elements.

These include above all raw vegetables and fruit, which results in a large proportion of vegetables and fruit in the daily meals. Carrots, tomatoes, cucumbers and radishes, as well as different types of cabbage such as kohlrabi, white or red cabbage can be prepared in a variety of ways, even uncooked, and together with various salads and spinach they provide an ideal basis for a balanced diet. Raw vegetables have the advantage that, among other things, the vitamins are not destroyed by heat.

In addition, the blood sugar level does not rise as much after a meal as it does after the consumption of highly processed, short-chain carbohydrates. This effect can be additionally supported by the consumption of, for example, wholemeal bread with its high content of dietary fiber and long-chain carbohydrates that are difficult for the body to break down. When preparing healthy meals, it is recommended to pay attention to a high proportion of unsaturated or polyunsaturated fatty acids.

These are found particularly in vegetable oils such as thistle, rape and olive oil. Among animal foods, fish has the highest proportion of polyunsaturated fatty acids. Who would like to consider the observations of some concerning and avoid milk products, in order to improve its skin picture, finds meanwhile in each well sorted supermarket appropriate spare products.

In addition to the already well-known soy milk, almond milk and milk made from macadamia or cashew nuts can now also be found. Those who do not want to do without sweetened food should avoid cane sugar and use honey or maple syrup instead. Here, however, it should be remembered that these products are also sugary foods that sometimes cause the blood sugar level to rise sharply and should therefore be used sparingly.

The skin reacts to a large extent to the body’s fluid balance, so that a lack of fluid can be recognized primarily by the appearance of the skin and mucous membranes. Dry skin is more susceptible to infection, so it is advisable to ensure an adequate fluid intake. This should be in the form of water or unsweetened tea.

For a young adult, a fluid intake of 2.0 to 2.5 L per day can be considered a rough guide. Proponents of the theory that the course of acne disease can be influenced by dietary measures advise avoiding foods with a high glycemic index. The glycemic index is a measure of how much a carbohydrate-containing food causes the blood sugar level to rise.

The higher the glycemic index, the stronger and faster the rise in blood sugar levels after consumption. Consequently, foods that contain a large proportion of processed short-chain carbohydrates should be consumed in small amounts only. In addition to white bread and noodles, these include all desserts such as chocolate bars and fruit gums.

This is also the case with soft drinks and fruit juices with a high sugar content. Sugar is often hidden in foods that are not necessarily assumed to have a high sugar content. These include ketchup, gherkins and herring salad, for example.

Some studies show a connection between the consumption of dairy products and the severity of acne, so that it is often recommended to remove dairy products from the diet at least for a few weeks and to observe the development of the skin condition. If a significant improvement is noticed, a permanent change in diet should be considered. It should be noted, however, that milk contains necessary trace elements and minerals such as calcium, which is necessary for bone formation.

You should also avoid high-fat foods such as chips, potato chips and other fried products. Above all, the consumption of animal fats, which are contained in large quantities in marbled meat, should be restricted.Fast food with its high content of sugar and animal fats should be completely removed from the diet. If you want to do something good for your skin and your body, you should take vegetables and process zucchini, broccoli, carrots, cabbage, salads and spinach.

To prepare the food as gently as possible, it should be cooked lightly and gently at best. Although various fruits also contain sugar in the form of fructose, the daily menu should be generously supplemented with apples, pears, bananas, grapes and berries. Milk can easily be replaced with almond or soy milk after a visit to a well-stocked supermarket or drugstore.

Dairy products such as yogurt and cream are now also available on a soya basis, whereby attention should be paid to the sugar content. Salads and other dishes should be prepared with vegetable oils such as linseed or olive oil. Meat should be eaten with care and in moderation, with one meat meal a week now considered part of a conscious diet.

Fish, when steamed, is a healthy alternative to meat. Attention should be paid to a fluid intake of at least 2 liters per day in the form of water or unsweetened tea. Since a deterioration of the skin condition has been observed in smokers and heavy alcohol consumption, nicotine consumption should be avoided if possible and alcohol should be reduced.