perfect skin from · phytoestrogens, a high calorie diet, and milk. next you’ll learn about what...
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Perfect Skin from Inside Out Module 24
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Module 24: Diet
Table of Contents
Module 24: Diet ............................................................................................................................................................. 1
Introduction ................................................................................................................................................. 2
24.1 Links between diet and acne ............................................................................................................... 3
24.2 Foods to avoid .................................................................................................................................... 4
24.3 Beneficial foods .................................................................................................................................. 9
24.4 Paleo diet .......................................................................................................................................... 12
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Introduction
This module is all about the connection between diet and acne, and how you can modify your diet to ensure it
is not a contributing factor to any issues you may be having with your skin. The first section will explore the
links between diet and acne, debunking the myths that caused the dermatology industry to declare there was
no connection. Next, we move onto which foods should be avoided, including sugar, gluten, refined carbs,
phytoestrogens, a high calorie diet, and milk. Next you’ll learn about what is good to eat. The module will
finish with a section on the paleo diet, including the principles behind the diet, and what that diet looks like in
practice.
24.1 Links between diet and acne
24.2 Foods to avoid
24.3 Beneficial foods
24.4 Paleo diet
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24.1 Links between diet and acne
In this section we’ll study the links between diet and acne, so you can understand how what you eat affects
what appears on your skin.
24.1.1 Debunking the myth
Whether you’ve been researching online, or have been to a dermatologist’s office in search of a cure for acne,
you may have been told that there is no link between acne and diet. Unfortunately, this myth has been around
for a long time and is probably preventing people from making the diet changes that could make a massive
difference to their acne.
This myth started in the late 1960s and early 1970s. Two prominent studies were published, that claimed to
indicate there was no link between diet and acne. These were then widely cited, particularly in dermatology
courses and textbooks, which led to large amounts of professionals holding the opinion that diet does not
affect acne.
However, there were major flaws with these studies. Let’s examine them.
24.1.2 Fullerton’s study
The first study was in 1969, by Fullerton and other researchers. In this study, they split a group of 65 into two.
To one group, they gave a candy bar containing chocolate to eat every day, while the other group was given a
candy bar without chocolate. One month later, the researchers examined the acne of all the participants, and
found that there was no difference in acne between the groups. This led people to believe there was no link
between diet and acne.
But there are many things wrong with this study:
Both of the candy bars were equally high in sugar, calories and fat.
The bar without chocolate contained plenty of trans-fats. These are known to cause inflammation, which
is linked to acne.
All we can tell from this study is that cocoa itself does not seem to cause acne. It could be that chocolate is a
contributing factor to acne or makes acne worse, but that would be on the basis of its sugar, calorific or fat
content rather than its cocoa content.
24.1.3 Anderson’s study
The second study was in 1971. Anderson and a group of researchers studied 27 university students, who had
reported that eating different foods affected their acne levels. He split them into four groups, and gave each
group one of the following: chocolate, roasted peanuts, milk or cola. After one week, he studied their acne,
and found no difference between the groups.
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But here’s how that study’s flawed:
At one week, the study is far too short. Many acne related studies run for 12 weeks.
There is no account taken for the other foods the students were eating.
Ironically, all the foods he gave to the students are thought to be acne triggers. Chocolate and cola
because of their sugar content, and peanuts and milk because of their hormone content. Based on our
current knowledge of the link between diet and acne, we would expect all these foods to cause acne.
The idea that there is no link between diet and acne has come from these two deeply flawed studies, and many
dermatologists and scientists are now beginning to reject this conclusion and investigate the links between
diet and acne in a more open minded way.
24.2 Foods to avoid
In this section, we’ll show you the foods which have been linked to acne by researchers, scientists and others
in the acne treatment community. You’ll read about studies, experiments and theories behind why the food
causes acne.
24.2.1 Sugar
Sugar is said to cause acne in three ways:
Hormonal responses
Inflammation
Candida
Hormonal responses - The male sex hormones, androgens, make the skin increase its cell growth, and make
oil glands produce more sebum. This results in blocked pores. When you eat sugar, this causes the blood sugar
levels to increase. The pancreas responds by releasing insulin, a hormone that works to take sugar into cells,
thereby reducing blood sugar levels. Elevated insulin levels increase the levels and bioavailability of IGF-1.
These are hormones related to acne, leading to increased pore size and sebum production.
Inflammation – Sugar causes inflammation, which depletes antioxidants and leaves skin vulnerable.
Inflammation of sebum, which sugar causes, creates the ideal environment for the bacteria which cause acne
(P. Acnes) to thrive. In turn, the bacteria add to the inflammation.
In a study, 29 healthy young men who rarely drank soda were tested. They were given either 1 or 2 12oz cans
of soda to drink every day for three weeks. Following this, their C reactive protein levels (CRP) were
measured. This is one of the best measures of inflammation.
The results were staggering. In the men who were given one can per day, inflammation levels went up by
87%. In the men who were given two cans per day, inflammation levels went up by 105%.
Candida - Excessive sugar intake can make candida grow out of control. Candida overgrowth in the digestive
tract or the skin can cause gut problems and inflammation that can contribute to acne.
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24.2.2 Gluten sensitivity and celiac disease
Gluten is a protein found in wheat and other grains such as barley, rye and spelt. It makes dough sticky and is
used as a binding agent in household products such as toothpaste and shampoo. It is also contained in
processed foods, imitation meat, and oats (by contamination).
Gluten sensitivity is where the immune system reacts negatively to gluten, causing an inflammatory reaction
in the gut and leading to small intestine damage over time. Researchers have identified ‘silent gluten
sensitivity’, which describes people who don’t show the normal range of symptoms of celiac disease but still
find that eating gluten causes problems for them. It is thought that 6% of people could suffer from this. Celiac
disease is severe form, in which the reaction to gluten consumption immediate and can be very painful. About
1% are said to suffer from this.
Symptoms of gluten sensitivity include:
Headache
Digestive problems
Neurological issues
Joint and muscle pain
Feeling of weakness
Skin problems
Gut problems can cause damage to the intestines, increasing inflammation throughout the body and decreasing
antioxidants. This can directly hurt the skin. There are no studies that directly link acne with gluten
consumption as yet, but there are studies linking gluten to other skin disorders, which might suggest a link.
Studies have found that the severity of psoriasis in sufferers is correlated with sensitivity to gluten. This
means that when a person has a stronger sensitivity to gluten, their psoriasis gets worse.
Two studies, one in Egypt, one in India, found that those with psoriasis were more likely to have
sensitivity to gluten than people without psoriasis.
A Swedish study found that people with gluten sensitivity and psoriasis had a significant decline in the
severity of their psoriasis when they adopted a gluten free diet for three months.
To find out if your acne is linked to gluten sensitivity, you might want to ask your doctor if you can get tested
for gluten antibodies, particularly if you have noticed any digestive problems or any discomfort after eating
gluten. Alternatively, you can test with an elimination diet. Cut gluten out of your diet for one to two months
and see if there is any improvement in your acne.
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24.2.3 Refined carbohydrates and high GI foods
Any food high in refined carbohydrates, which includes sugars and grains, will spike blood sugar. High GI
foods cause blood sugar levels to rise very quickly. This rapid rise in glucose in the blood causes the pancreas
to release insulin into the bloodstream, as explained in section 4.2.1. When blood sugar levels are continually
spiked (by eating high-sugar, high-carb meals), cells begin to become insulin resistant. This means more
insulin needs to be produced, and eventually the body becomes resistant to insulin. This is a key factor that
has been linked to acne.
Those who struggle with acne have been advised to avoid sugar and grains, and other high GI foods, because
they contribute to insulin resistance. Studies have shown that switching from a high GI diet to low GI diet can
reduce acne 30 to 50%.
Low GI foods are listed in section 4.3.2.
High GI foods to avoid include:
Honey
Molasses
Corn
Bananas
Pineapple
Melon
Raisins
White breads
White flours
Corn breads
Parsnips
Turnips
Beets
Carrots
Potatoes
Corn
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Rice
Rice products
Pasta
Most cereals
Popcorn
Corn chips
Potato chips
Beers
Liquors
All alcohol except red wine
24.2.4 Phytoestrogens
As you will know from reading module 1, hormones have a significant role to play in the occurrence of acne.
In women, the female sex hormones (estrogens) need to be balanced with a certain amount of male sex
hormones (androgens, such as testosterone). If a woman has too much estrogen in her body, this can lead to
breast cancer. If she has too much androgen, this can lead to PCOS and/or acne. As mentioned in 4.2.1, diet
affects this delicate balance of hormones.
One particular component in foods, phytoestrogens, can have a serious effect on hormones. Phytoestrogens
can reduce the amount of estrogen the body produces, and can block its effect. This happens because
phytoestrogens bind to estrogen receptor sites, but don’t provide you with any benefit. This leads them to
block real estrogens you would see benefit from. Not only that, phytoestrogens also reduce the amount of
estrogen produced by the body.
A month of eating foods rich in phytoestrogen can make the estrogen levels in the body 20-50% lower. This
is bad news for acne sufferers, because estrogen can help prevent acne. Estrogens oppose androgens in the
skin cells, preventing androgens from boosting sebum production and excessive skin cell growth, both of
which could lead to acne. Thus, estrogen plays a role in preventing acne, but phytoestrogen can block this.
The foods with the highest phytoestrogens are flaxseeds, soy, and sesame seeds. Flaxseeds are by far the worst,
with 379380 micrograms per 100g of food, while soy has 103920 micrograms, and sesame seeds 8008
micrograms. Hummus and garlic have elevated levels too, but nowhere near as high as these three with 993
and 603 respectively.
For these reasons it is advised that women with acne, or acne prone women, avoid eating sesame seeds, soy,
and especially flaxseeds.
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24.2.5 High-calorie diet
A high-calorie diet has been linked to acne. Increased calories often result in higher androgen levels. Increased
androgens lead to increased sebum production and more skin cell growth. This can lead to clogged pores and
worsening acne.
This was confirmed by doctors who investigated those in parts of the world who have access to very low
calorie levels. Those on the border of starvation see a dramatic decrease in sebum levels, and no acne
symptoms. Obviously this is not a method of acne treatment that anyone would want to use. Usefully, though,
researchers have found that when we cut down on calories, the body becomes more sensitive to insulin. When
we are more sensitive to insulin, our insulin levels decrease. This causes a hormonal reaction which prevents
the skin from producing excess sebum and stops pores becoming blocked. However, when regular amounts
of calories are consumed, the acne symptoms are likely to reappear.
In a couple of studies, a high BMI (body mass index) was found to be correlated with acne in young men and
women, though other studies show no link.
On the basis of these findings, and for your general health, it would be beneficial to ensure you are eating
within the recommended calories for your gender and age.
24.2.6 Milk
Studies have found that drinking milk correlates with acne. For example:
Adebamowo et al (2005) tested 47,000 nurses. They were asked about how much milk they drank in high
school, and whether they had acne. The results showed that those who drank milk has a 22% higher risk
of having acne, than those who drank no milk at all. For those who drank skimmed milk, there was a 44%
higher risk.
Adebamowo et al went on to do further studies, with both teenage girls and boys. They followed each
group for three years, asking them how often they ate certain foods. The results showed that those two
drank two servings or more of milk a day were 20% more likely to have acne than those who had less than
one serving a week.
A study in Italy found a 78% increase in acne in adults drinking more than three servings of milk a week.
The results for skimmed milk were the strongest.
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24.3 Beneficial foods
Though there are many foods that have been linked to acne that you are likely to want to avoid, there are many
foods that do not have an effect on acne, or that might even help acne to clear.
24.3.1 Low GI foods
We have been through the high GI foods it would be wise to avoid. In this section, we look at foods which are
lower GI, which you may want to incorporate in your diet in the place of other foods. It is important, though,
that you examine these foods according to other information given you in this module. For example, dairy has
a low GI count, but you still may choose to eliminate it from your diet because of the information included in
section 4.2.6.
Low GI foods include:
All fruits except those in 4.2.3, particularly low GI are:
cherries
grapefruit
plum
peachstrawberries
pear
apple
apricots
All vegetables except those in 24.2.3, particularly low GI are:
water chestnuts
yellow squash
all green vegetables
sauerkraut
bean sprouts
eggplant
cauliflower
peppers
radishes
onion
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All meats
All dairy products
Foods sweetened with fructose
Foods sweetened with aspartame
Foods sweetened with saccharin
Whole rye bread
Pumpernickel bread
Wholewheat pita
Wholewheat pasta
Oatmeal
Special K
All Bran
Nuts
Cheese
Pita chips
Olives
Fired pork rinds
Red wine
Peanut butter
Soy beans
Red lentils
Black beans
Kidney beans
Green lentils
Butter beans
Split peas
Chick peas
Pinto beans
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24.3.2 Fermented foods
Some advisers on acne recommend consuming fermented foods.
In Gut Pathogens, researchers say:
"The lines of communication, as mediated by gut microbes, may be direct and indirect -- ultimately influencing
the degree of acne by a systemic effect on inflammation, oxidative stress, glycemic control, tissue lipid levels,
pathogenic bacteria, as well as levels of neuropeptides and mood-regulating neurotransmitters. …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."
This means that the microorganisms in the gut send signals throughout the body. These interact with the
organisms in the skin. Researchers are currently investigating how the interactions between organisms in the
gut and those in the skin are linked, and how gut health can influence skin dryness, can improve collagen, and
how it can cause or prevent acne.
Eating fermented foods provides you with essential nutrients such as vitamin K2, and many B vitamins, as
well as boosting your immune system. The beneficial bacteria in fermented foods also have detoxifying effects
for the body.
Fermented foods you can use in your diet include:
Chutneys
Condiments e.g. salsa, mayonnaise, soy sauce
Cultured dairy products e.g. sour cream, yogurt, kefir. But commercial versions are not suitable, as they
often do not have live cultures, and can be loaded with sugars which promote ‘bad’ bacteria.
Fish e.g. mackerel, Swedish gravlax
Lassi (Indian yogurt drink)
Tempeh (fermented soybean dish)
Natto (Japanese fermented soybean dish)
Kim chee (Korean side dish of fermented vegetables)
All kinds of fermented vegetables
You should make sure that any fermented food you buy or make has not been through pasteurization, as this
process destroys the beneficial probiotics.
You might also choose to ferment your own vegetables at home.
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24.4 Paleo diet
The paleo diet was created by Dr. Loren Cordain, after extensive research on the diets of more traditional and
hunter gatherer societies, where there was little to no acne present.
Many people with acne, and other conditions, have found this diet to decrease or even eliminate their
symptoms. In this section we’ll explain the principles behind the diet, and the diet in practice.
24.4.1 Principles of the paleo diet
Dr Cordain found that virtually all skin disorders are inflammatory in nature. Also known as ‘diseases of
civilization’, they are more common, or sometimes even exclusive to, westernized lifestyles. The paleo
diet was put together as an alternative. It is an anti-inflammatory diet that eliminates the highly
processed foods that provoke inflammation e.g. excess sugar, refined flour, and industrial seed oils.
In addition, it addresses another common cause behind skin disorders – nutrient deficiency. More than
half of Americans are deficient in vitamin A, vitamin B6, magnesium, zinc and calcium. About one third
of Americans are also deficient in vitamin B1 (thiamine), vitamin B9 (folate), vitamin C, iron, and
vitamin B2 (riboflavin).
Another reason the paleo diet is effective at clearing the skin of some acne sufferers, is because it was
created to be friendly on the gut. Given the strong link between gut health and skin health, this should
not be overlooked.
The paleo diet was designed to be nutrient-dense. Studies have illustrated that the seeds, nuts,
vegetables, meat, fish, starchy tubers and fruit contained in the diet are some of the most nutrient-dense
foods available to us.
The foods in the paleo diet have a low glycemic load. This reduces the production of insulin, and
therefore of androgens that stimulate excess sebum production.
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24.4.2 The paleo diet in practice
Fat - A paleo diet should be high in fat. When on a paleo diet, you are not encouraged to count calories or
control portions in an attempt to lose weight or be healthier. It is recommended to eat large amounts of
saturated fats, such as butter and coconut oil. Olive oil, macadamia oil and avocado oil are also recommended,
but should not be cooked. Instead they can be drizzled over food or used in salads. Also advised are beef
tallow, lamb tallow, lard and duck fat. Eliminate all vegetable oils, including sunflower oil, peanut oil, corn
oil, soybean oil, canola oil, and margarine.
Protein – A paleo diet recommends good amounts of animal protein. All meals that contain animal proteins
should include fats with them, and eating the fatty cuts is encouraged. Animal proteins such as red meat, pork,
eggs, poultry, organs, fish and shellfish all come into this category. Quite popular among the paleo movement
are broths and stocks that include bones. Try to find grass-fed meat from local farms that are environmentally
conscious and raise their animals in a pasture.
Vegetables – Generous amounts of vegetables should be eaten, and always served with fat. They can be either
raw or cooked. Starchy vegetables like yams and sweet potatoes are encouraged. It is advised to eat vegetable
that is in season, local, and preferably organic.
Fruit – Low to medium amounts of fruit are advised, especially fruits that are low in sugar, and high in
antioxidants. Berries are a good example of this.
Nuts – Nuts should be low in omega-6, high in omega-3, and have low polyunsaturated fats. Macadamia nuts
are good examples. If you are trying to lose weight, have digestive problems or an autoimmune disease, paleo
suggests you might want to eliminate them from your diet altogether.
Cereal grains – Eliminate rye, barley, wheat, corn, oats and brown rice.
Legumes – Eliminate all legumes, including pinto beans, black eyed peas, navy beans, soy and peanuts.
Dairy – Apart from butter and thick cream, eliminate all dairy products. If you do decide to retain dairy in
your diet, eat fermented, raw and full fat.
Processed foods – Avoid every processed food. If it comes in a package, it should not be eaten.
Sugar – Eliminate all sugar from the diet, including juices.
If you decide to follow the paleo diet, you may have to eliminate a lot of your favorite foods, and you may
worry about what you’re going to eat and how you will cook. Keep in mind that there are plenty of websites
with paleo guidance, and numerous paleo recipe websites to keep you on track and give you ideas.