Is your dinner responsible for your breakout?
It may be a myth that eating chocolate causes pimples (thankfully), but new research shows that other things on your grocery list can affect your skin. Diets high in dairy products and high glycemic index foods like white bread, pasta, and cookies may worsen acne, according to a new study published in theJournal of the Academy of Nutrition and Dietetics.
“Hormones are the main factor thought to increase acne,” says lead study researcher Jennifer Burris, RD, a doctoral candidate in nutrition at NYU Steinhardt. “Milk contains a lot of hormones, and they remain high even after processing.”
Increases in blood sugar and insulin levels are another major culprit behind breakouts—and unfortunately, consuming both dairy and high glycemic index foods can cause spikes.
So while high glycemic index foods and dairy aren’t actually the cause of acne—not everyone who consumes these will see a change in their skin—they can cause flare-ups if you’re already prone to complexion problems.
If you do decide to cut back on the cow juice, make sure to get enough calcium from other sources. “Your daily calcium goal is 1000 milligrams,” says Frances Largeman-Roth, RD, the New York Times best-selling co-author of The CarbLovers Diet. “You can work toward that by incorporating spinach, swiss chard, kale, dried figs, and tofu into your meals.”
Love pasta or rice but hate pimples? You don’t have to give up carbs altogether. Just switch to whole-grain options like brown rice or whole-wheat pasta, or eat something with a lower glycemic index alongside your white carbs. “Pairing beans and vegetables with white pasta or rice will lower the glycemic impact of the meal,” Largeman-Roth says.