It has been estimated that by switching to a plant-based, low fat food diet, individuals may be able to see a noticeable reduction in the amount of sebum present on their skin within as little as 4 to 7 days. As we now know that the levels of sebum in and on the skin are directly related to the presence of acne, this should also translate to reduced acne incidences within approximately one month.
Individuals who are interested in following a low fat, plant-based diet for the purpose of reducing problems with acne should note that the diet must be adhered to faithfully in order to achieve the maximum results. Even one small binge could result in a new outbreak of pimples within a very short time frame.
It should also be noted that many foods which are commonly perceived as being ‘healthy’ are completely taboo on a low-fat, plant based diet. These foods include olives, avocadoes, seeds, nuts and especially soybeans and vegetable oils. Many people mistakenly believe that as long as they are consuming what are commonly referred to as “good” fats then they will be in the clear.
According to research, this is simply not true. Even “healthy” fats will still lead to increased problems with acne. It also may come as a surprise that some of the foods that are considered to be ‘healthy’ by most standards are also taboo if you are trying to avoid high glycemic index foods. Take a look at the following comparison of high, medium and low glycemic index foods:
High Glycemic Foods (High-Glycemic foods are classified as anywhere from 71 to 100+)
French Bread 95
Rice Cereal 88
Baked Potato 85
Corn Flakes 84
Mashed Potatoes 73
Bagel 72
Watermelon 72
Carrots 71
Medium Glycemic Foods (From 55-70)
Instant Oatmeal 66
Raisins 64
Ice Cream 61
Granola Bar 61
Blueberry Muffin 69
White Rice 56
Low Glycemic Foods (Less than 55)
Fat Free Milk 32
Peach 28
Plum 24
Cherries 22
Soybeans 18
Tomatoes 15
Broccoli 15
Asparagus 15
Cucumber 15
Suggestions for switching to a lower glycemic load diet include switching to breakfast cereals that contain bran, barley and oats as well as reducing the amount of potatoes that you consume. Other tips include introducing lots of fresh vegetables and fruit into your diet.
Other suggestions for ways in which you may be able to improve your acne by controlling your diet include limiting or cutting out sodas from your diet. Sodas contain a significant source of sugar and are ranked at 63 on the glycemic index. Instead of loading up your diet with sodas, try switching instead to water, herbal teas and vegetable juices.
As previously noted, nuts can contain properties that lead to the development of acne; even though they are considered by many people to be ‘healthy’ foods. Steer away from walnuts, almonds and filberts as well as Brazil nuts. While the latter is a good source of selenium, there are other foods that can provide this needed nutrient without the acne related side effects.
Study after study has concluded that large amounts of milk and dairy products lead to the development of acne. While it is important to make sure that you get all the calcium you need, this can be obtained through other supplements such as soy milk. Remember, that it doesn’t matter whether you drink whole or skim milk; the result is the same. In fact; some studies concluded that acne actually grew worse when the participants drank skim milk.
To learn more about the glycemic load index and determine the glycemic index of a particular food, you can visit http://www.glycemicindex.com/ This site contains a handy glycemic index database that will allow you to search for the GI value of most common foods.
