To sufferers of the dreaded acne, diet has always been a topic of controversy. What foods can you eat? What foods must you avoid? Should you subsist on only broccoli, consuming twenty glasses of water each day? What should be your so-called acne diet?

It was unclear before if food can actually influence the occurrence of acne, but now it is fairly certain. On top of the list of what you should not include in your acne diet are carbohydrate-rich foods with a high glycemic index. These are foods that cause insulin and glucose levels in your blood to spike. You don’t have to memorize which foods have carbohydrates with a high glycemic index; you don’t even need to know what that means. Just ensure that your diet is rich in protein to help in the healing of acne lesions and scars, and make sure the amount of carbohydrates you consume is less than 60%.

Foods with trans fats and saturated fats contribute to oily skin, so those are a no-no. Again, you don’t have to be all too knowledgeable of which foods have those types of fat; just cut down on fatty and greasy foods per se, as fats in general are not good for your health. Iodine- and sodium-rich foods have been found to cause acne lesion outbreaks, so minimize intake of those as well.

Now you may be asking what the real deal is with regard to the issue on chocolates. Many do believe chocolates bring about an increase in acne manifestations, but this is unproven, or at least the studies do not specifically point to chocolates being the culprit in acne breakouts. Chocolates are just among the many foods rich in saturated fats and carbohydrates with a high glycemic index, along with instant breakfast drinks, cheese, and partially skimmed milk. You would do well to avoid these, or at least consume them in moderation. 

Those are the things you must avoid or limit, but what should be in your acne diet? As previously mentioned, proteins. Obtain fats and oils from healthier sources such as flaxseed, hempseed, and fish. Foods rich in Vitamin A and zinc have been found to help control acne, so those are highly recommended. Green tea is a good beverage to reduce androgen production which influences acne, and as you may already know, it is rich in antioxidants.

So now you know what you must and must not consume or at least limit in your diet to prevent and help correct acne. A change in food and beverage intake may be difficult at first, but it’s a step toward better general health and clearer skin.