Acne is one of many “diseases” that affects adolescents today. For decades, doctors and dermatologists have studied the ins and outs of creams, cures, drugs, and medicines to heal acne. Out of all of these studies, very little to none focus on how diet can play a role in attaining clear skin. Consuming a high carbohydrate, low fat, whole foods, plant based diet excluding animal products and high fat foods such as meat, dairy, eggs, and oils has shown exactly that. It’s almost like a miracle pill found in every meal of the day!
Acne comes in many forms such as pimples, zits, blackheads, bumps, or something larger deep under the skin in cystic masses. This typically occurs between the adolescent age range of 13 until 17. Adolescents are at highest risk since they are still going through puberty. Androgen hormones increase at this time which can lead to an increase of stimulation to sebaceous glands in skin pores. Hormones will leak oily matter into pores and then onto skin. This clogs hair follicles making it an ideal place for dirt to gather and produce a whitehead. Acne is present when hair follicles are either clogged with oil or blocked from dead skin cells. Acne can emerge during puberty especially if the teenager is consuming a high amount of fatty foods. When bacteria on our skin (Propionibacterium acnes) is supplied with oily foods, glands will then pump it out and cause a follicular infection. When the immune system fights off this infection it will apply pressure on the surface of the skin, pushing out pus, resulting in a pimple.
Today’s standard American diet centers on a balance of macronutrients like proteins, carbohydrates, and fats. My Plate is a nutrition guide provided by the USDA Center for Nutrition Policy and Promotion, which shows Americans the most adequate portion sizes to consume the five food groups (fruits, vegetables, proteins, grains, and dairy). They recommend a diet which aims to meet 10-30% protein, 45-65% carbohydrates, and 25-35% fat for adolescence.7 Micronutrient recommendations include around 1,300mg calcium, 15 mg iron, 360 mg magnesium, 4,700 mg potassium, 800 mg vitamin A, 70 mg vitamin C, and 600 mg of vitamin D.7 What has shown to prevent acne breakouts and maintain clear skin is a diet with slightly different macronutrient recommendations. This includes 10-12% protein, 75-80% carbohydrates, and 10-12% fat.6 This recommendation is from a book, The China Study, by T. Colin Campbell which contains the most comprehensive study ever done on nutrition lasting more than 40 years. This macronutrient ratio has proven to help reverse and prevent diseases such as acne.
Fats and proteins play important parts to the body, especially for hormones in women. It’s important to keep in mind that eating fats is essential but eating a high amount can cause problems. The lower the fat found in one’s diet has been correlated with lower acne production.8 Fats like butter, avocados, nuts, seeds, eggs, and cheese can lead to an eruption of acne in adolescents. While these foods contain high levels of fats, they also contain traces of carbohydrates, some nutrients, and fiber. Oils, on the other hand, are a different story. Oils contain 100% fat. Oils from avocados, olives, coconuts, and vegetables are stripped from its natural whole form to a liquid of low nutrient fat. Important components removed in this process are proteins, fiber, carbohydrates, vitamins, and minerals. This is often overlooked, as this is the same for sugar, where everything is removed except one macronutrient.
Contrary to popular belief, chocolate does not cause acne. In 1989, a study was conducted by Dr. James Fulton, published in the Journal of American Medical Association, involving one group consuming candy bars with chocolate and another without chocolate. Both candy bars contained the same amount of sugar and fat. Both groups’ results were the same. Results may have differed if they did a non-dairy chocolate bar versus a dairy-containing chocolate bar. Dairy has become an uproar in the dermatology community about its effects on skin. A protein found in the body called insulin-like-growth-factor or IGF-1 has been correlated to be a pimple precursor. IGF-1 is found in animal products high in fat and protein like meat and dairy. Research shows that these IGF-1 levels raise when consuming these foods, which has an affect on the development of acne.5 It isn’t just the fat that is making these pimples burst. Hormones found in dairy are meant to make a baby calf grow quickly. This growth can alternately cause growth on adolescents faces. These hormones are intense and of high levels. Skim milk, a milk that is supposed to be lower in fat than 2% or whole milk, contains the highest amount of hormones in all of dairy products.4 It is proposed that skimming off the fat leaves behind more IGF-1 concentrated levels in the milk.3 Since hormones in our own bodies trigger sebum production on our face, drinking hormone-containing milk would be of no difference.
There aren’t just a few researchers today that have figured out this secret for clear skin. For centuries, other cultures have followed a diet within the same macronutrient ratio of 80% carbohydrates, 10% fats, and 10% protein (80/10/10 diet). These cultures have thrived beyond years from what westernized nations do nowadays with very low to no reports of death from diseases/illnesses (this includes acne). Cultures living in Malaysia who live off carbohydrate based diets have never reported prevalence of acne.8 Eskimos who have changed their traditional diet to a westerners diet develop more diseases like acne.1 It isn’t until people from these populations move to more westernized nations that they start to develop skin problems, high blood pressure, high BMI’s, and a whole host of other health issues. They all have the same tendency to live longer healthier lives, avoiding common health issues like obesity and heart disease. Acne is prevalent in 79-95% of adolescents in western countries compared to non-westernized populations where researchers have slim reports on anyone having it. Populations in Papua New Guinea live off exclusively low fat, high fiber foods like fruits (bananas, mangos, melon) and vegetables (leafy greens, potatoes, taro).9 Children in South Africa were also reported to be 3 times less likely to develop acne than caucasians who lives in a wealthier area (hence fattier/less traditional foods). Records show that cultures who live off their ancestors traditional foods of starch, fruits, and vegetables are less likely to suffer from blackheads and zits than populations in western countries like U.S and Europe.
The secret to clear skin is all in the diet. An ideal diet that would eliminate all acne would be one that aims to get their macronutrients in the range of 10-12% protein, 75-80% carbohydrates, and 10-12% fat. Following a diet like the Okinawans, who have been reported to be the healthiest and longest-lives centenarians, would be optimal. Their diet is rich in high carbohydrate plant foods like sweet potatoes, starchy vegetables (88%), and low in fattier foods like oils, meats, fish, and nuts (>10%).2 It’s very rare to see cultures like this eating fattier foods like meats since it is a luxury and a food consumed by the “wealthy”. Meat consumption is left to little to none. Dairy is also a food that is easy to spoil since most of these countries don’t always have proper refrigeration. If adolescents stopped consuming an abundance of processed foods, animal products, and started eating healthier high carbohydrate low fat whole plant foods, high fiber from fruit and veggies, acne would no longer be a problem in today’s society for adolescents (age 13-17).
After decades of research, it only takes a few studies to see how much diet can play a major role in skin development. Skin is the largest organ on the body, hence what one eats would have major effects on it. If teenagers knew these facts and were aware of these studies, less dermatologists would have to witness cystic breakouts and assist with popping pimples. Following a high carb low fat vegan diet is the best option to reduce acne, boost self-esteem, and improve overall health for adolescents.