”Healthy” Foods That Actually Cause Breakouts
It's easy to be confused by health marketing these days. A label like "all natural," "organic," or "low-fat" can make us feel like we're making the right choices and doing good by our bodies – which we all want to do! But many food companies care more about selling products than being honest about how those products really affect our health.
The foods below can contribute to inflammation and acne through hormones, high glycemic load, or heavily processed ingredients. I certainly loved eating many of these foods at one point in time! But once I became aware of how they affected my skin, I knew I had to choose between them and my acne.
Everyone's triggers are different, so think of this as a place to get curious, not a list of foods to fear.
Granola
As with most foods, this can be healthy or unhealthy. My biggest gripe with granola is that sugar is often one of the first ingredients. Some granolas have as much sugar as kids' cereals – big yikes for your skin!
TRY INSTEAD: Check your local health food store for low-sugar granolas, or try making your own.
Agave
While it's been praised as a health food, agave has about 16g of sugar per tablespoon. The fact that it comes from a plant doesn't make a difference – regular sugar comes from a plant too! Agave is still a concentrated added sugar.
TRY INSTEAD: Use less sweetener overall and sweeten with whole fruit or dates when you can. Coconut palm sugar is another option, but it still counts towards your daily sugar budget.
Energy Bars
Grab-and-go snacks can be very helpful when we're away from our kitchens. There are some great options and some not-so-great options, and many bars are loaded with added sugars and processed ingredients.
TRY INSTEAD: Check the ingredients and the sugar per bar. It's best to stick with simple bars with 12g of sugar or less. Some Larabars, GoMacro, or Mezcal bars can fit the bill.
Cow's Milk
Forget the moustache! Cow's milk has been linked to acne. It contains more than 60 natural hormones, including testosterone and DHT, and "hormone-free" milk doesn't change that. It just means the farmer hasn't added extra hormones.
TRY INSTEAD: Unsweetened nut or oat milks are a great place to start. You could switch to a goat milk instead too. Or make your own nut milk at home – it's easier than you think!
Greek Yogurt
Yogurt companies have really been cashing in on the health craze surrounding probiotics. But many commercial yogurts contain added sugar, and Greek yogurt is super concentrated in cow's milk. Cow's milk contains over 6+ natural hormones that can trigger excess oil production. It can take a few cups of cow milk to make just one cup of Greek yogurt... yikes for your skin!
TRY INSTEAD: Enjoy organic goat's milk or coconut milk yogurt sparingly as a treat. If you're really looking for probiotics, a supplement may be a better fit.
Kefir
Kefir has a glowing reputation for gut health, so this one surprises people! But most kefir is still fermented cow's milk. For acne-prone people, its natural cow hormones can spike testosterone, DHT, and IGF-1, increasing oil production in the skin.
TRY INSTEAD: Look for low-sugar coconut milk kefir or water kefir.
Ghee
Ghee is often praised as a healthier alternative to butter, but it's still made from cow's milk. For acne-prone people, its natural cow hormones can spike testosterone, DHT, and IGF-1, increasing oil production in the skin.
TRY INSTEAD: Reach for this goat's milk ghee! Cook with olive oil or avocado oil.
Pesto
Don't let the green color fool you! Traditional pesto is made with parmesan cheese, and many people don't realize they're eating dairy.
TRY INSTEAD: Luckily, there are delicious dairy-free pestos out there, like Trader Joe's vegan pesto or this one by Divina Foods. It's also easy to make your own at home. Want to keep the dairy? Just swap pecorino romano (sheep's milk cheese) for the parmesan to make it acne safe!
Whey Protein Powders
This is one of the most popular proteins for bodybuilders and gym rats. But whey is made from cow's milk, which has been linked to acne in several studies.
TRY INSTEAD: Switch to a pea or other plant-based protein. My favorite is the Sunwarrior Blend in vanilla.
Cereal
It may be obvious that kids' cereal isn't that healthy, but even "heart healthy" and "whole grain" cereals are worth a second look. Many are highly processed or contain more sugar than you'd expect.
TRY INSTEAD: Try whole rolled oats topped with fresh berries or banana for a healthier start to your morning. I love Heritage Flakes Mesa Sunrise!
I hope this gives you some new insight and guidance into what might be affecting your skin. Remember, the path to clear skin is different for everyone. If you're not sure where to start, take my free acne quiz to identify your acne type.
In health, peace, and freedom,
Elise May, CN + LE, is a holistic esthetician, acne nutritionist, wellness coach and founder of Skin Nutritious. Since 2011, she has helped over 1,900 clients finally overcome acne with a unique blend of holistic skincare, treatments, and wellness coaching.
Work with Elise at her San Francisco acne clinic or virtually worldwide! Get started on your Clear Skin Journey here >
Recommended resources:
