15 Foods to Cut Out for Clearer Skin and Less Acne

Clear, healthy skin starts from within, and your diet plays a major role. Some everyday foods can cause inflammation and raise blood sugar levels, leading to acne breakouts and dull skin. By avoiding common acne-triggering foods, you can support better skin health and promote a clearer, more radiant complexion naturally.

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Sugary Beverages

Sugary drinks like soda, sweetened teas, and energy drinks are some of the worst culprits for spiking blood sugar levels. They have a high glycemic index, which leads to a quick rise in insulin. Elevated insulin levels can increase sebum production, which clogs pores and promotes acne.

Moreover, these beverages lack fiber and nutrients, making it easier for the sugar to hit your bloodstream fast. Frequent consumption causes systemic inflammation, which worsens skin conditions and triggers breakouts over time.

White Bread and Refined Grains

White bread, pasta, and other refined grains are stripped of their fiber during processing, making them rapidly digestible. This causes quick blood sugar spikes, which then raise insulin levels. Higher insulin levels can lead to excess oil production in your skin.

These refined carbs also increase inflammatory markers in the body. That combination of inflammation and increased sebum creates the perfect storm for acne development.

Dairy Products

While not everyone is sensitive to dairy, many people notice more acne flare-ups after consuming milk, cheese, or ice cream. Some studies suggest dairy may influence hormones like IGF-1 (insulin-like growth factor), which boosts oil production.

Dairy can also cause low-grade inflammation in certain individuals, especially if they are lactose intolerant. This internal irritation may manifest externally as clogged pores and inflamed breakouts.

Fast Food

Burgers, fries, fried chicken, and pizza are often high in saturated fats, refined carbs, and salt. These components are known to promote chronic inflammation throughout the body, including the skin.

Additionally, fast food meals can spike blood sugar due to refined buns, sugary condiments, and sodas that often accompany them. Regular consumption may make acne worse by promoting excess sebum and inflammatory responses.

Chocolate

Although chocolate itself is not always the problem, many chocolate products contain sugar and dairy, both of which are linked to acne. The combination of these ingredients can increase insulin and cause inflammation.

Some studies suggest that chocolate may also affect the immune system’s response to acne-causing bacteria. This can trigger more intense inflammatory reactions, leading to more noticeable breakouts.

Ice Cream

Ice cream is a double-trouble food because it is packed with sugar and dairy, both of which aggravate acne. The sugar content causes a spike in insulin, increasing oil production in the skin. The dairy adds to the problem by possibly influencing hormone levels.

Its high-fat content may also promote inflammation in the body. This kind of repeated stress on your system can result in more frequent or severe acne flare-ups.

Potato Chips

Potato chips are usually deep-fried and loaded with simple carbs and salt. The high glycemic index of potatoes can spike blood sugar quickly, which increases insulin and oil production. The added salt may also dehydrate the skin and cause puffiness.

Additionally, the inflammatory fats used in frying chips may worsen systemic inflammation, especially with regular consumption. This inflammation can push your skin to respond with clogged pores and acne.

White Rice

White rice is another refined carb that has a high glycemic index. It causes your blood sugar to rise quickly, triggering insulin spikes that can lead to increased sebum production.

Over time, eating white rice regularly without balancing it with fiber or protein can cause ongoing inflammation. This can make skin more reactive, leading to more persistent acne.

Candy and Sweets

Candy, pastries, and cookies are loaded with sugar and often refined flour. This combo hits your bloodstream quickly, causing insulin spikes. As insulin rises, it signals your body to produce more oil, which contributes to clogged pores.

Many sweets also contain hydrogenated oils and additives that can fuel inflammation. These ingredients are not skin-friendly and may worsen redness, swelling, and breakouts.

Milkshakes

Milkshakes combine dairy and sugar in high concentrations, making them a problematic choice for acne-prone individuals. The sugar content spikes insulin, and the dairy can aggravate hormonal pathways that lead to increased oil production.

Some milkshakes also include artificial flavors and emulsifiers, which can trigger low-grade inflammation. This makes the skin more susceptible to clogged pores and irritated blemishes.

Processed Meats

Hot dogs, bacon, and sausage are high in saturated fats, salt, and chemical preservatives. These ingredients are known to promote inflammation and can negatively affect overall skin clarity.

Preservatives like nitrates and nitrites may also contribute to oxidative stress, which can further worsen acne and dull skin appearance. These meats offer little nutritional value for skin repair and regeneration.

Energy Drinks

Energy drinks are high in sugar and caffeine, both of which can disrupt your body’s hormonal balance. The sugar spike increases insulin levels, while caffeine may trigger stress hormones like cortisol.

Cortisol is known to increase oil production and inflammation. This combination can heighten the severity of breakouts and prolong healing time.

Fried Foods

Fried foods like donuts, fried chicken, and onion rings are loaded with trans fats and oils that have been heated at high temperatures. These fats promote oxidative stress and systemic inflammation.

The skin reacts to this internal stress with more oil production and slower healing of existing blemishes. Over time, fried foods can contribute to more frequent and stubborn breakouts.

Flavored Yogurt

While yogurt may seem healthy, flavored versions are often loaded with added sugars. This sugar spike can lead to increased insulin and sebum production, both of which worsen acne.

Furthermore, yogurt is still a dairy product, so it may impact hormones. The combination of dairy and sugar makes flavored yogurt a sneaky contributor to skin inflammation and clogged pores.

Breakfast Cereals

Many popular breakfast cereals are made from refined grains and loaded with added sugars. These cause a rapid rise in blood sugar, which increases insulin and oil production.

Some cereals are also artificially colored or flavored, which can add to skin irritation. Replacing these with low-glycemic, whole-grain options can help reduce inflammation and improve skin health.

This article originally appeared on Avocadu.