Eating clean Helped manage my Adult Acne

My quest for perfect skin has been a laborious journey. I’ve tried every cleanser, moisturizer, and serum on the market. I’ve tried pimple patches and spot treatments. I’ve tried switching my pillowcases every night, sanitizing my phone, and drinking copious amounts of water. I even gave up alcohol for a year. While my skin has definitely improved this year, it still isn’t where I want it to be, so recently I decided to try cleaning up my diet. That’s why I turned to dietician and author of The Healthy Skin Diet Geraldine Georgeou to learn more about what foods to focus on for a clear complexion.

While the right skincare routine is still very important, it’s just one part of a bigger picture. When it comes to your diet, Georgeou says macronutrients like lean protein, low glycemic index carbohydrates, and healthy fats are essential for a clear, glowing complexion.

#1 PROTEIN

“Protein is the foundation of our muscles, skin, hair, nails and hormones,” says Georgeou. “It plays an essential role in all body tissues, as it aides in the growth and repair of cells and tissues in the body.”

Protein helps control the release of sugars into the bloodstream which controls insulin production. Higher levels of insulin in the body leads to inflammation and exacerbates hormones. This translates to skin problems like acne and even psoriasis. That’s why it’s important to make sure you’re getting enough protein in your diet. Georgeou recommends about 30 grams of lean protein per main meal (aim for 100 grams a day). She suggests chicken breast, lean beef, and eggs to meet your quota. Some plant based options are nuts, tofu, beans, lentils and other legumes.

I love to add a scoop of protein powder to my smoothies in the morning. My favorite smoothie recipe is frozen cherries, spinach, banana, flax seed, oat milk, and a scoop of Naked Protein’s Pea Protein Powder ($55).

#2 Good Fats

We often associate “good fats” with brain health, but they’re also important for your skin. “Fatty acids, like Omega-3, are inflammation busters that are great for managing inflammatory skin conditions like Eczema, Hives and Rosacea,” says Georgeou. “They also control oil production which keeps the skin hydrated, fights early signs of aging, and protects skin from sun damage.” 

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant sources like flaxseeds, chia seeds, and walnuts . DHA and EPA are found in oily fish like salmon, swordfish and tuna.

Avocado toast is one of my favorite foods. It’s delicious and avocados are rich in Omega-3 fatty acids and have a higher percentage of protein (about four grams) than most fruits. For even more healthy fats and extra deliciousness, I like to top my avocado toast with some smoked salmon.

#3 Low-Glycemic (low-gi) Carbohydrates 

“Carbohydrates often get a bad rap in wellness circles, but not all carbohydrates are equal,” says Georgeou. Similar to protein, low-GI carbohydrates release glucose into the bloodstream slower and help sustain your energy levels. “High-GI carbohydrates break down quickly after digestion, which results in spikes in insulin in the blood that can contribute to hormone imbalances and inflammation associated with skin conditions like psoriasis and acne.” 

For breakfast, trade sugary cereals for rolled oats. For lunch, make your sandwiches on sourdough bread instead of white bread and don’t forget to pile on the veggies! As for snacks, choose plain popcorn over greasy potato chips. An easy switch for dinner is subbing your mashed potatoes for sweet potato mash. One of my favorite low-GI meals is lentil stew with basmati rice, which is a lower-GI alternative to white rice.

I added Georgeou’s three food recommendations to my diet for two weeks to see what kind of results I’d get. I was not disappointed.

Before (left) and after (right)

My complexion is a lot brighter and my acne is less inflamed. I’m a big foodie, so it would be hard to give up some my favorite foods if I didn’t see results within the first two weeks. I still have a long way to go, but overall, I’m pretty satisfied with my progress and look forward to seeing how my skin does as I continue to clean up my diet.

Would you be willing to give up your favorite treats for the sake of your skin? Comment below!