Can Food F* With Your Face?

Hello my Shining Stars!

Were you ever told as a kid that eating junk food would give you zits? I just thought it was my mom’s brilliant plan to keep me eating the green stuff, but researchers have found convincing evidence that what we eat absolutely affects our skin.

In a 2009 systematic literature review of 21 observational studies and six clinical trials, the association between acne and diet was put under the microscope. Studies reported that cow milk intake increased acne prevalence and severity. What’s more, studies demonstrated a positive association between a high-glycemic-load diet, hormonal mediators, and acne risk.

Based on these findings, there is convincing data supporting the role of dairy products (Ugh! I love cheese!) and high-glycemic-index foods (AKA SUGAR!) in influencing hormonal and inflammatory factors, which increase acne outbreaks and intensity.

So Let Me Break Down For Ya.

Now this one is tough for a lot of people, myself included. I’m French, so give me anything cheesy and saucy and I’m stoked. With that said, facts are facts. Cow dairy spikes your blood sugar, which increases inflammation (hello, pimple face!). It also increases insulin levels, encouraging the production of skin oils, like sebum (hello, greasy face!). And a lot of the commercially produced milk comes from pregnant cows, and thus contains other hormones that can produce even more sebum.

Commercially produced milk also has growth hormones that encourage the overgrowth of skin cells, potentially blocking pores. In 2005, according to the Nurses Health Study II, participants who drank more milk as teens had much higher rates of severe acne than those who had little or no milk as teens.

Now let’s talk High Glycemic Foods: anything white (white flour, white breads, white sugar, white rice), processed junk foods like sugary cereals, cookies, cakes, and chips, oh my! These foods break down and instantly turn into sugar in your body. So just like cow dairy, these products spike your insulin and raise blood sugar levels, setting off hormone fluctuations and inflammation—both of which encourage acne and weight gain.

Do you see a pattern here? Yep, it’s sugar! So whether you’re drinking milk with sugary cereal, eating a box of cookies or drinking a few sodas—you’re spiking your blood sugar levels that could result in a breakout a few hours later or the next day. And look, one cookie isn’t going to hurt you, it’s the multiplied effect of all the different sources of sugar in a given day—or over a long period of time.

So you wanna know which foods will nourish your skin and get you on the road to a glowing complexion? Here are a few of my favorites.

Fruits and Vegetables, First and Foremost!

These nutrient-dense bad boys can naturally help clear up acne. Many fruits and veggies contain beta-carotenes, which help reduce oily skin, and ALL are anti-inflammatory. Dark, leafy greens are the most nutrient-dense foods and help clear the toxins from the body. They are also especially awesome for your skin because they’re high in antioxidants which fight free radicals.

Fruit is hydrating and full of fiber, which also keeps you feeling fuller longer. Eat dark-colored berries like blueberries (low in sugar too!), which contain phytonutrients that are excellent for your skin.

Party on Probiotic Rich Foods!

Foods rich in probiotics like sauerkraut, pickles, miso, goat milk yogurt and kefir, kombucha tea, super dark chocolate, microalgae, tempeh, and kimchi reduce inflammation in the gut, which helps reduce acne. Your gut flora supports the healthy functioning of pretty much everything—your heart, brain, digestive tract and immune system. Healthy, badass bacterial ecosystems that live on our skin and in our intestines are a big part of what keeps us healthy. Sounds gross, right? But these good critters are imperative to our good health, inside and out.

And here’s more science to back this up. According to a 2011 study, intestinal microflora affects inflammation throughout the body, which in turn, affects acne breakouts. Since pre and probiotics reduce inflammation and oxidative stress, scientists believe they may help reduce acne breakouts: “There appears to be more than enough supportive evidence to suggest that gut microbes, and the integrity of the gastrointestinal tract itself, are contributing factors in the acne process.”

Say Oh Yes to Omega 3’s!

The standard American diet contains a sh#t ton of inflammation (and weight) promoting Omega-6 fatty acids—like vegetable oils, salad dressings, sugary snacks, processed foods, fast foods, etc. Omega-3 fatty acids, such as those found in fatty fish (salmon, anchovies, sardines), flaxseeds, walnuts and chia seeds, can help reduce inflammation and acne breakouts.

We need both Omega-3 and Omega-6 fatty acids to stay healthy, but when you consume too many Omega-6 fatty acids and not enough Omega-3’s, inflammation runs rampant in the body.

Bottom line: Omega-3’s rock. (mic drop)

A Couple of Consumption Tips…

Keeping nutrients and enzymes totally in tact is always a great idea. Juicing is a wonderful way to do this as well as raw, leafy green salads. However, eating a lot of raw veggies can cause stomach upset and gas (i.e broccoli and cauliflower), so pay attention to how raw foods feel in your belly.

When it comes to cooking, are you microwave-killing all the nutrients within an inch of their life? Or are you doing a light sauté, roasting or braising? Treating your food with a little TLC can help you reap all the radiant skin benefits.

And yes, organic is always better, but not mandatory for everything. If you’re on a budget or just curious, I urge you to check out the EWG Dirty Dozen and Clean Fifteen lists to find out which fruits and veggies are most pesticide heavy and which ones you can buy conventionally grown. Ingesting any chemicals and toxins will lead to inflammation, which can lead to skin eruptions. So keep it clean, my friends!

Have you seen certain foods impact your skin? What are your favorite foods for a healthy-looking complexion? Give me the deets in the comments below—and please give us a lil love if you like this post!