Foods That Make You Breakout

Blocked pores, inflamed postules and painful, pus-filled nodules -- they won't kill you, but nobody likes them. Acne vulgaris affects more than 17 million Americans, according to the March 19, 2009, issue of the "International Journal of Dermatology." An estimated 80 to 90 percent of American adolescents contend with the unsightly blemishes, and many suffer from low self-esteem, social withdrawal, depression and poor body image as a consequence. Though genetic factors create vulnerability, environmental factors, including what you eat, can affect the occurrence and severity of acne.

Causes

The most common forms of acne develop when pilosebaceous follicles become clogged. Sebaceous glands in these oil-producing pores secrete an oily substance called sebum, which then gets blocked in the pore by dead skin cells, oil, bacteria, hormones, dirt, skin products, makeup and other irritants. Multiple factors contribute to the processes that create acne, such as overproduction of sebum, stress, environmental irritants, poor hygiene, allergic responses, external pressure applied to the skin, such as from clothing and inflammatory responses to oil, bacteria and other irritants. Diet contributes to the severity of acne in varied ways, including by increasing the production of sebum, creating imbalances in omega-6 versus omega-3 fatty acids, heightening production of certain hormones in your body and promoting inflammatory processes.

Dairy Products

Dairy products, such as milk, yogurt, ice cream, cheese, sour cream and butter, cause increases in certain pimple-producing hormones. Several studies, such as one published in the May 2008 "Journal of the American Academy of Dermatology," found that those who drink more milk have a greater risk of acne. It's not the fat in the milk that causes the problem. Skim milk creates a greater risk of acne than milk with fat in it. The lactose, or milk sugar, in the milk, spikes insulin levels by 200 percent, reports Dr. Mark Hyman of the HuffPost Health website. Another pimple-causing culprit in milk are the 60-plus hormones in your typical glass of milk, many of which are androgens that increase sebum production.

High Glycemic Index Foods

Foods that quickly release sugar into your bloodstream cause the release of insulin, which triggers your sebaceous glands to release sebum. High glycemic index foods, such as sugar, sweets, processed white bread, flour products and cereal, when eaten on a routine basis, heighten blood levels of insulin and androgens, and also suppress the hormone mediator, SHBG, causing an increase in acne in those who are vulnerable.

Saturated Fat

Stay away from burgers and fried chicken if you're struggling with acne. This fat, which comes mostly from animal sources, contributes to various health problems, such as cardiovascular disease, and to add insult to injury, it promotes pimples. It appears to achieve this dubious effect by boosting androgen levels, according to the "International Journal of Dermatology."

Fatty Acid Balance

You need both omega-6 and omega-3 fatty acids in your diet, but Western diets tend to provide you with 14 to 25 times more omega-6 than omega-3 fatty acids, according to the University of Maryland Medical Center. mega-6 fatty acids heighten inflammatory processes. Foods that contain omega-6 fatty acids include vegetables oils, baked goods, margarine, eggs, cereals, meat and dairy products. Balance your intake of omega-6 fatty acid foods by including omega-3 fatty acids in your diet, such as olive oil and cold-water fish.