Skin blemishes or acne are a serious concern for a lot of people of all ages. Pimply skin isn’t a problem reserved for teenagers. What’s more, there’s nothing that can ruin our self-confidence quite like an unsightly blemish on our face.

When it comes to the cause, some of the more known and researched reasons are the hormonal imbalance in teenagers and poor hygiene. However, recent studies have shown a link between our eating habits and acne. Because of that, it is important to know what type of food can cause skin blemishes.

Top foods that can cause blemishes

Dairy Products

Most of the research revolves around the link between dairy and acne. For example, the results of a 2011 study state that there is a definite cause-and-effect link between consuming dairy products and having acne. What’s more, it was stated that the consumption of dairy products past infancy is the biggest culprit behind acne.

Tip #1 – don’t indulge in cheese and milk

How and why dairy products cause skin blemishes is still debatable. For example, one of the theories is that consuming dairy messes up our hormone levels and causes an imbalance that aggravates acne.

Furthermore, some research suggests that the reason lies in dairy cows. In fact, dairy cows are regularly treated with artificial hormones, and those hormones get in our system when we drink milk. Artificial hormones can further trigger acne.

Whatever the reason may be, it is a good idea that we reduce our dairy intake.

Fast food

It is common knowledge that fast food is not good for us. Eating fast food regularly can cause high blood pressure, heart disease, and type 2 diabetes. Additionally, some research suggests that fast food also causes acne.

Tip #2 – go for a veggie burger with a lettuce patty

There is a strong possibility that eating fast food can actually affect our genes and cause us to produce more male dominant hormones (androgens). Still, there isn’t a definite consensus on this matter, and further research must be done.


Eating food with a lot of sugar can cause acne. One study showed that a diet rich in added sugars could make us 30% more susceptible to acne. It is highly likely that what actually causes acne is the high glycemic index (GI) of sugary products.

Tip #3 – a sugar-free diet leads to blemish-free skin

High GI food can cause insulin to rise in our body; consequently, high insulin levels over longer periods of time can make our skin more prone to acne. Insulin spikes increase the skin oiliness and contribute to pore clogging, which greatly worsens our skin complexion.

How to prevent skin blemishes and implement our tips

Now that we know which foods could contribute to our skin problems, we need to avoid them as much as we can. The best thing to do is to create a healthy, balanced diet. In fact, studies have shown that a low-glycemic diet rich in vegetables and lean protein like chicken can greatly improve our skin. Also, being more mindful about our eating habits is something that can prove to be very beneficial too.

Sure, it’s not a simple task. Following a healthy diet is a daily struggle. What’s more, it’s not uncommon to crack under pressure and indulge in cheese, sugar, or processed meat.

That’s not a bad thing, and your skin won’t automatically break out, as long as you remember that moderation is key. Have one cheat day, not seven of them! After all, eating a more nutritious diet will make our whole body way healthier, which should be the most important thing.