Dairy, whey, and sugar overload: Are they behind your acne?

THE CONNECTION BETWEEN DIET AND ACNE

The age-old question of whether diet affects acne has moved beyond folklore to scientific scrutiny. Emerging research suggests a strong correlation between certain foods and skin inflammation. From hormonal fluctuations triggered by dairy products to insulin spikes from sugary treats, what you eat can significantly impact your complexion's clarity.

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As Amreen Sheikh, head dietician at Fortis Hospital, Mulund explains, dairy can cause skin outbreaks, as milk and milk products contain hormones like insulin-like growth factor 1 (IGF-1) and androgens, which can stimulate oil glands, leading to clogged pores and acne. Additionally, dairy can also trigger inflammation and insulin spikes that worsen skin conditions. Whey, which is derived from milk and is commonly used in protein supplements, also increases IGF-1 levels.

Dr Agni Bose, consultant dermatologist and dermatosurgeon at Dr Sheth's Skin Clinic, Mumbai notes, “Excess sugar in the diet can similarly elevate insulin levels, which in turn boosts IGF-1, promoting inflammation and an increase in sebum production. Together, whey protein and sugar can exacerbate acne by increasing oil production and inflammation in the skin." Besides skin inflammation, increased sugar intake can impair the skin's natural healing process, worsen acne, and contribute to other skin issues like redness and irritation. It can also lead to the production of AGE (Advanced Glycation End products), which are linked to premature and faster ageing, adds Bose.

DO WHEY, DAIRY AND SUGAR CAUSE OTHER HEALTH ISSUES?

Whey, dairy, and sugar not only instigate acne, the trio impact overall health in other significant ways. Dairy can lead to bloating and digestive issues (for lactose-intolerant individuals), says Sheikh. Some studies also suggest a link to hormone-related conditions like PCOS and endometriosis. While whey protein might also cause digestive distress, bloating, and insulin spikes, affecting long-term metabolic health, sugar can lead to obesity, diabetes, heart disease, and premature ageing due to its inflammatory effects on the body.

LIMIT INTAKE

Understanding the culprits is just the first step. Now, how much is too much? Navigating the delicate balance between enjoying these foods and maintaining clear skin requires a closer look at recommended consumption levels. Sheikh recommends restricting dairy to 1-2 servings per week, preferably fermented options like Greek yoghurt or kefir, which have probiotics beneficial for gut and skin health. As far as whey protein is concerned, he suggests eliminating it if your skin is acne-prone, and for others, limit it to 1-2 servings per week and monitor skin conditions. Sugar should be limited to beverages such as tea, coffee, or summer coolers.

BETTER ALTERNATIVES

Dialling back the lattes and ditching the sugary sodas seems like the obvious solution to conquer the dietary acne battle. But while portion control is crucial, a hidden army of dietary demons might still sabotage your skin and overall health. It's not just how much whey, dairy, and sugar you consume, but the sneaky details within—the type and processing—that hold the real power. Thankfully, there are excellent alternatives for the troublesome trio that can satisfy your cravings without compromising your skin. Sheikh suggests the following:

Dairy alternatives:

• Almond milk is rich in vitamin E, which helps fight acne.
• Oat milk contains beta-glucans, which soothe the skin.
• Coconut milk has anti-inflammatory properties, reducing redness and irritation.
• Cashew milk is high in antioxidants that combat skin damage.

Whey protein alternatives:

• Plant-based protein powders such as pea, rice, or soy protein are excellent substitutes that don't spike insulin-like growth factor (IGF-1) levels.
• Collagen protein supports skin elasticity and hydration without causing breakouts.

Sugar alternatives:

• Natural sweeteners like stevia, monk fruit, and erythritol have a low glycaemic index and don't spike blood sugar.
• Whole fruits like berries, apples, and citrus fruits provide natural sweetness with fibre and antioxidants.

In addition to these healthier alternatives, Bose suggests maintaining a balanced diet with anti-inflammatory foods like leafy greens, omega-3-rich fish, and nuts to support healthier skin.

While dietary changes can significantly impact acne, it's essential to remember that skin health is complex. Consult a dermatologist or registered dietitian for personalised advice and a comprehensive approach. Finding the right balance between enjoying your favourite foods and maintaining clear skin is a journey, not a destination.

Shweta Dravid is a self -confessed explorer who writes on travel, health, wellness, mindfulness and life truths.

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