There’s something about adulthood that’s so freeing. The need to worry about things like school projects and class bullies and puberty are long over. And yet… why are we still getting acne? Didn’t puberty end, like, 100 years ago? And if you think it’s a second wave of puberty or second puberty, you’d be sorely mistaken (just like we were when we realized it was a deeper-rooted issue). But unlike puberty, you can get this new wave of acne and subsequent acne scars under control. All you have to do now is figure out the root of the issue. Which is where we come in. 

Here at Knoji we know how infuriating a pimple popping up before a big event can be, and we want to make sure that you have your acne under control — one bite as a time.

Acne is a very common skin condition that causes pimples, mostly on the face, but also on the chest, shoulders and back [1] . Acne can be caused by fluctuating hormone levels, stress, humidity, the products you put on your face, and the food you put in your body. In fact, there are all kinds of foods and drinks that could be the cause of this problem. Here are the top 11 foods that cause acne and how to enjoy them without breaking out. 

Top 11 Foods That Cause Acne

Chocolate

Chocolate, as a whole, has a bad rap in the skincare community. It’s the scapegoat of all acne-related issues. And it’s not even really true. Well, it’s complicated. Chocolate [2] is made of raw cacao, which isn’t an acne inducer. It’s what’s added to the cacao that triggers acne. It’s actually the dairy and sugar often mixed in with most candy bars and desserts that have linked chocolate to a severe case of acne. 

Instead…

Try dark chocolate or cacao nibs. When looking at the candy bar’s ingredients, try to avoid cocoa butter, because that contains the same fats (oleic acid and stearic acid) that are known to clog pores.

Pasta

Not all carbohydrates are created equal. The higher the glycemic index, the quicker your blood sugar will rise, and when your blood sugar has sudden spikes often, your body produces more insulin. This hormone absorbs the extra sugar in your blood, which can cause inflammation in the skin. Pasta is very high in carbohydrates and when you eat a hearty helping of pasta, whether it’s at your favorite Italian restaurant or in the comfort of your own kitchen, it’s sure to send your blood sugar through the roof, ultimately causing acne.

Instead…

Try a pasta made from vegetables or one that’s low in carbs. They’re in the same aisle at the grocery store as the other high-carbed pasta. 

Shellfish

We have good news and bad news. Good news is that there’s an alternative (the good news makes more sense once you’ve heard the bad news). The bad news is that shellfish like shrimp, crab, and lobster are high in iodine, which can lead to clogged pores and acne. Most adults need 150 micrograms a day, though pregnant and breastfeeding women need more. If you eat a balanced diet, it’s hard to get too much. But if you’ve been known to overdo it with shrimp cocktails at buffets, that could be a reason you’re getting acne.

Instead…

Try salmon. This fish is full of omega-3 fatty acids [3]. They lower inflammation in your body, and that may help keep acne away. They also help lower the amount of a protein your body makes, called IGF-1, that is linked to acne. 

Whey Protein

Whey is a great source of protein [4]. It’s got a rich source of the amino acids leucine and glutamine. These amino acids make skin cells grow and divide more quickly, which sounds like a good thing, but in reality, it may contribute to the formation of acne. The amino acids in whey protein can also stimulate the body to produce higher levels of insulin, which has been linked to the development of acne. Experts have reported a link between whey protein consumption and acne in male athletes [5].

Instead…

Try a vegan protein powder that isn’t high in amino acid.

Red Meat 

Certain meats, like beef and chicken, contain an amino acid called leucine [6]. Leucine turns on the chain reaction that stimulates the skin's oil glands and makes acne breakouts more likely.

Instead…

Try a lean meat with little fat. Just because meat doesn’t have carbs like pasta doesn’t mean it can’t still be bad for you. Be aware of everything you put in your body. Make sure that the food you're consuming isn’t just good, but it’s also good for you.

Eggs

Eggs contain a number of vitamins, minerals, and nutrients, like biotin, that can be beneficial for your skin. When you consume a ridiculously high amount of biotin, it can result in an overflow in keratin production in the skin. Left unchecked, this can result in blemishes. Another material in eggs to watch out for is progesterone. Your body naturally produces this substance, but an extra infusion can throw off your natural hormonal balance. 

Instead…

Try an egg substitute. There are a lot of vegan options for eggs that don’t have the unnecessary hormones that cause acne.

Milk

Milk helps produce testosterone and other androgens, which trigger oil production in the skin [7]. This can lead to clogged pores. What you may not know is that the worst acne-related offender in the dairy family is skim milk. It’s more likely to cause breakouts than whole milk, cheese or yogurt. Acne is often triggered by hormonal changes in our bodies. Milk contains insulin-spiking hormone triggers that can lead to acne. So, drinking milk can set off a chain reaction that leads to breakouts.

Instead…

We’re living in a world where you can milk anything. And we mean anything. Almonds and cashews and oats and coconuts are great alternatives for milk. These lactose-free milk alternatives are available almost everywhere now, so cutting dairy from your diet won’t be too hard.

Seaweed

There’s nothing quite as refreshing as a roll of sushi overlooking the ocean as the sun sets. But then again, there’s also nothing quite as refreshing as the sushi you can get from the grocery store and eat in your car in the parking lot  like a little  hobgoblin. Sushi is practically perfect in every way like that. Well, practically. Whether you eat it in a sushi roll, in a salad, or on its own as a salty snack, seaweed is a great source of iodine, something your thyroid gland needs to work properly. But too much iodine at once can make you break out. Along with seaweed, you can get iodine from foods like fish, dairy products, and iodized salt.

Instead…

Loving sushi but hating the acne it causes? Try spring rolls. They’re made with rice paper and still give you that Japanese fresh fish feel. 

Soda

Step away from the Coke… Do it slowly… Just because it tastes good doesn’t mean it’s good for you. Oh yeah, and it’s really bad for your skin. Soda and other high-glycemic foods have been proven to trigger and worsen acne due to the effects they have on your insulin levels and a subsequent cascade of effects on hormones associated with acne. The increase in insulin causes your glands to produce more oil, which increases the likelihood of pores getting clogged and causing acne breakouts. Regular sodas have up to 10 teaspoons of sugar per can and are undoubtedly a trigger of acne breakouts.

Instead…

If you’re obsessed with the feeling of a carbonated drink bubbling down your body, you should try sparkling water. Sparkling waters don’t have the sugar, carbs or caffeine that sodas do, and there are tons of flavored waters if you’re itching for something tasty.

Sunflower Seeds

Your body requires Omega-6 fatty acids. But when you eat foods rich in Omega-6 in bulk, then you’re probably going to get acne. We’re talking about sunflower seeds. So if you’re trying to kick your smoking habit and using sunflower seeds to cope, you may have to kick that habit too. Maybe try smoking to stop your sunflower seed addiction? (We’re 10,000% kidding, of course).

Instead…

Try pumpkin seeds! They’re cholesterol free and low in sodium, but still have the same feel of sunflower seeds. 

Candy

In moderation, candy isn’t that bad. Think, going to the movies and splitting a box of Swedish Fish with your date or Dots with your friend. But if you’re coming off a Halloween-induced candy hangover and noticing pimples pop up, you may need to cut back. Like, a lot. The sugar and carbohydrates in these candies tend to get into your blood really quickly. That means they are high on the glycemic index, a measure of how foods affect blood sugar. When your body makes more insulin to bring down blood sugar, it affects other hormones that can boost oil production in your skin.

Instead…

Try a sugar-free candy. Or, if you’re craving something tart and sweet, pick up an apple from the farmer’s market and try pairing it with sugar free caramel syrup.

Buying Guide

• A great way to kickstart your blemish-free lifestyle is by getting a Curology subscription. These custom creams are made with your lifestyle in mind.

• Make sure that the makeup remover or face cleanser you use is free of toxins. Neutrogena sells a wide variety of cleansers, but we recommend their Fresh Foaming Cleanser (great for everyone).

• If you are cooking something greasy and acne-inducing, the best way to mitigate the potential for pimples is by cooking with oil absorbing sheets from YesStyle.

• You can literally rest easy knowing you won’t get acne when you sleep on the Silvon anti-acne pillowcase.

• If your acne has stopped sprouting but the scars just won’t go away, Dermstore has created the Baby Quasar BLUE light therapy device that reduces blemishes.