More super foods for your complexion

Acne is an embarrassing skin condition that affects adolescents and sometimes older individuals. For several decades we have relied on fairly weak research stating that diet does NOT affect acne prevalence. Interestingly, most people believe the opposite - that diet actually DOES affect acne risk.

Research published in the American Journal of Clinical Nutrition suggests people were right. The study looked at two groups eating a diet of 30% fat, 45% carbohydrates and 25% protein. One group ate carbohydrates with a low glycemic load (beans, whole grains, vegetables). The other group ate carbohydrates with a higher glycemic load (rice, semolina pasta, white bread).

The low glycemic load group had significantly fewer acne lesions after the 12-week trial.

The study suggests that a healthy diet based on fruit, vegetables, legumes and whole-grains is beneficial for our skin as well as our cardiovascular systems. Make these changes to your diet this week to get started:

• Start eating a whole-grain cereal for breakfast.
• Make a lunch out of a tortilla-less bean burrito (Qdoba, Chipotle, or your favorite Mexican restaurant) or a bowl of lentil soup.
• Stir-fry a couple bags of frozen vegetables with diced chicken breast or tofu and serve it with 1 cup brown rice.
  

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Smith RN. et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized clinical trial. Am J Clin Nutr. 86(1):107-15, Jul 2007

Smith RN. et al. The effect of a low glycemic index on acne vulgaris and fatty acid composition of skin surface triglycerides. J Dermatol Sci. 50(1):41-52 Apr 2008