We know that diet affects the appearance of the skin… from the effects it has on acne, to the cellulite we all try to get rid of.
But did you know that diet can also play a role in how oily your skin looks?
Some people have oilier skin and while the solution for them is usually specialised creams and skincare products, there are also some dietary tips they can follow. Specifically, there are some foods that if taken off the plate of these people, will significantly help improve the appearance of the skin.
1. Certain vegetable fats
In the Western diet the ratio of omega-6 to omega-3 fatty acids is much higher than in non-Western diets. Omega-6 fatty acids can be involved in pro-inflammatory processes in the body and are associated with the development of acne. Of course, this does not mean that oils high in omega-6, such as most vegetable oils, are unhealthy. It’s just the right thing to balance the ratio between the two.
Extra tip: Add more omega-3 foods to your diet, such as oily fish (e.g. salmon).
2. Foods with a high glycemic index
Overconsumption of foods with a high glycemic index or high glycemic load is also a major feature in Western diets and is a key factor in the development or severity of acne. Blood glucose and insulin can affect the skin in the following way: an increase in blood glucose causes insulin to be released and then insulin stimulates androgen production which can lead to higher sebum production in the skin and acne. In other words, foods such as soft drinks or white pasta can negatively affect the skin’s appearance.
3. Dairy
Dairy products have long been accused of contributing to acne, but do they really deserve this reputation? Similar to foods with a high glycaemic index, the amino acids found in milk can promote insulin release. In addition, a systematic review and meta-analysis of dairy intake and acne in nearly 80,000 people aged 7 to 30 years showed that drinking 1 glass of milk or more per day was associated with a higher likelihood of acne compared to non-dairy drinkers.
It is important to note that while there are studies that show a link between dairy products and acne, many of the people who experience acne may simply have a mild allergy or intolerance to dairy products themselves. Therefore, this does not mean that everyone should give up dairy products, especially if it is already part of their diet and they do not have a serious acne problem. What does this mean? If dairy does not affect you negatively, there is no reason to avoid it.
Extra tip: Get more probiotics in your diet by choosing foods like yoghurt and kefir. But also prebiotics, found in foods like asparagus, bananas and Jerusalem artichokes.
4. Fatty foods
Fatty foods don’t exactly affect the production of oil in the skin, but that doesn’t mean that these foods are not associated with oily skin at all. When someone touches their face while eating these foods or if you are in an oily environment (such as, say, a restaurant kitchen), this can result in the skin pores becoming clogged, actually introducing excess oil to the skin.
