What to Eat for Clear Skin and What To Avoid
Dr. Nicholas Perricone is widely known as a Dermatologist and anti-aging expert – an award winning inventor, educator and author of several best sellers, including The Perricone Diet, The Wrinkle Cure, The Perricone Prescription, The Perricone Promise and Forever Young.
When it comes to those with acne prone skin, we agree that Dr. Perricone’s approach to maintaining healthy skin (from the inside out) is an ideal way to combat some of the factors that can trigger inflammation and restore the skin to a healthy condition.
Foods to Avoid If You Have Acne
Dr. Perricone believes that those with acne or acne-prone skin should avoid certain foods in their diet in order to restore luminous, clear skin. The key is to follow a yeast-free, sugar-free diet rich in essential fatty acids and protein.
To treat acne, Dr. Perricone recommends avoiding the following foods and food groups:
- White flour (pasta, bread, and muffins)
- Sugar (cake and cookies)
- Fruit juices
- Dried fruits
- Aged cheese
- Milk and soy
Further, since stress is a significant factor in causing acne, it is important to avoid drinking coffee which raises stress cortisol levels, even in decaf form.
Foods You Should Include in Your Diet If You Have Acne
Dr. Perricone’s dietary recommendations for acneic or acne-prone skin involves including high-quality proteins, starches with a low glycemic index, and good fats.
Protein helps treat acne because it repairs skin and supports hormonal balance, a major cause of acne. Include 2-4 ounces of protein per meal. Here are the best choices:
- Cold-water, fatty fish like wild Alaskan salmon
- Chicken and turkey
- Greek yogurt
- Whey protein
- Grass-fed meats
Carbs high on the glycemic index, such as white bread, bagels, puffed rice, instant oatmeal, short grain rice, corn flakes, macaroni and cheese, waffles, etc., are one of the major causes of inflammation – and inflammation causes acne.
Fruits and vegetables should become the starch base of your diet. You can also include 1/2 cup (cooked) of any of these low-glycemic carbs per day:
- Beans and legumes
- Brown rice
- Rolled or steel-cut oats
- Sweet potato
You should incorporate at least 2 teaspoons of good fats per meal to regulate sebum (oil) production. Good fats are found in:
- Raw nuts and seeds
- Nut butters and tahini
- Olives and olive oil
- Ground flaxseeds
- Raw coconuts and coconut oil
- Grape seed oil
Finally, eat plenty of foods rich in acne-healing Vitamin A and beta-carotene. Some examples are:
A healthy diet is just one part of a multi-level approach for managing acne-prone skin and maintaining healthy skin. Exercise, plenty of water and the right amount of outside air and sunlight are important too. For more information on acne, treating acne and a healthy diet, please read our Related Articles below.
Source: Portions of this article are from Dr. Perricone’s article on Losing the Acne Battle? Try the Dr Perricone Diet for Clear Skin.