And when there is a noticeable imbalance, like excessively oily skin, it usually means that there is imbalance internally. That’s where diet comes in: While foods may not be able to treat acne, per se, they can definitely exacerbate or calm the conflict on the skin. Blood glucose and insulin could affect the skin4 in a couple of different ways: First, this spike in blood sugar causes the release of insulin and insulin-like growth factor-1 (IGF-1). Insulin then stimulates the production of androgens (male hormones) that can then lead to higher sebum production in the skin, and then lead to acne. Secondly, high amounts of insulin in the blood before or after a meal may make the skin create more skin cells, making acne that’s already present worse. It’s important to note that while there are some studies that showcase the link between dairy and acne, much of the evidence is largely anecdotal—and individuals who experience acne may have a mild allergy or intolerance to dairy themselves. So, it doesn’t mean that everyone needs to cut out dairy, especially if dairy is already part of your diet and you don’t experience severe acne. (In fact, dairy has a host of health benefits, outlined here.) The bottom line? If it works for your body (and skin), there’s no reason to avoid it. Try adding hemp hearts to oatmeal, overnight oats, smoothie bowls, or salads for a boost of this GLAmorous fatty acid. While research on the connection between food and skin is still evolving, the current evidence shows that it’s not individual foods that will grease up your skin—it’s overall diet quality. That said, to keep oily skin at bay, make sure to get your fill of healthy fats, complex carbs, and good bacteria.
