According to the research at Melbourne RMIT University in Australia, a diet with high protein & low Glycaemic Index (GI) helps in acne management. It reduces facial lesions and factors that lead to acne e.g. resistance to insulin, high levels of androgen etc. The diet was 45% energy obtained from carbohydrates with low GI e.g. grains, fruits, vegetables etc and 25% energy acquired from proteins.
Western diets are linked to causing acne due to their high simple carbohydrates, low protein sources, high saturated trans-fats and sugars. It is proofed by 79-95% acne vulgaris incidences among westernized countries adolescent population. Diets that are traditional and non-westernized are not associated with acne because they are rich in low glycaemic foods.
The recommended diet for a healthy skin and normal hormone balance that will reduce the production of sebum is; Fresh vegetables, which must be taken in plenty as they have low GI, nutrients traces & antioxidants necessary for repair and healing of the skin. The vegetables also have a vitamin A precursor known as Beta-carotene. The precursor is found in kales, spinach, carrots, red capsicum etc. consumption of fruits regularly is recommended.
Regular consumption of fish provides essential fatty acids and proteins. Fatty acids soften and promote healing of the skin while proteins help to heal the skin. The best sources of essential fatty acids are the deep sea fish e.g. sardines, tuna, salmon etc. When fish consumption is less than twice in a week, use fish oil.
Consume legumes and whole grains. The whole grains have low GI, rich in nutrients and fiber; they strengthen energy release and reduce inflammation. Whole grains also have zinc which promotes skin healing.
Water should be taken in plenty. At least 2-3 liters a day since water flush toxins out of the body and promotes digestion. Water is important for keeping the skin hydrated very well.