For years people were told that chocolate and greasy food cause acne. Later, doctors said diet had nothing to do with it. The truth sits somewhere in the middle, and research over the last two decades has given a clearer picture.
High-glycemic foods
Foods that raise blood sugar quickly, such as white bread, sugary drinks, sweets, and many processed snacks, can increase insulin and related hormones. These hormones can boost oil production and inflammation in the skin. Several studies found that a lower-glycemic diet improved acne in some people.
Dairy
Some studies link milk, especially skim milk, with more acne. The reason may be hormones and growth factors naturally present in milk. Cheese and yogurt seem to have a weaker link. The effect is not the same for everyone.
Whey protein supplements
Many gym-goers notice breakouts after starting whey protein shakes. Doctors have reported this pattern often enough that it is worth trying a break from whey if you have new acne after starting supplements.
Chocolate and greasy food
Pure cocoa itself has not been clearly shown to cause acne. Milk chocolate combines sugar and dairy, which may explain why some people react to it. Greasy food does not put oil into your pores, but working in a kitchen with oil vapors can clog pores on the face.
What to try
Diet is rarely the only cause of acne, but it can be one piece. A reasonable approach is to reduce sugary drinks and sweets, eat more vegetables, fruit, whole grains, and fish, and see whether cutting back on milk or whey helps over two to three months.
Keep using a good skincare routine at the same time. And if acne is severe, see a dermatologist rather than relying on diet alone. The videos below show professional acne treatments.
