Dealing with pimples as a teen is tough — but being an adult who suffers from it is even more difficult. That feels just plain unfair. You eat clean(ish), drink your water, get the occasional facial … and yet, your pimples still pop up uninvited. But, have you considered that what you’re serving on your plate might be making an appearance on your face?
Real talk, why it is true that skincare is key when it comes to tackling acne, your diet could be impacting your skin without you even knowing it. The good news? Once you know which foods might be causing your adult acne, you’ll be able to make smarter decisions. Here’s a look at the worst offenders for your complexion — and what you might consider instead.
Why What You Eat Matters for Your Skin
In short, what you eat affects how your body functions — including hormone levels, inflammation and oil production — and consequently, your skin. Some foods can shoot up our blood sugar, increase our insulin levels and inflame our body, causing clogged pores and breakouts.
Point is, everyone’s body reacts in its own way. But there are a few consistent culprits that dermatologists and researchers say can worsen adult acne.
Cow’s Milk
While milk may “do a body good,” it isn’t always so good for your face.
Studies show that up to 80 percent of regular cow’s milk contains bovine hormones, and they may play a role in awakening oil-formed glands in your skin. And, milk can raise insulin, a hormone that, when off kilter, can be a cause of acne.
You think you’re home free when you sip the skim milk? Guess what — skim milk has actually been associated with breakouts even more than whole milk. There’s a reason for that: It’s usually heavily processed and has fewer pimple-fighting fatty acids.
What to try instead:
- Almond milk (unsweetened)
- Oat milk (no added sugars)
- Coconut milk for a more creamy taste
Sugar and High-Glycemic Foods
Everyone loves a sugary treat from time to time. But when your blood sugar surges (a few minutes after you eat a donut or bowl of white rice), your body pumps out a blast of insulin. And that insulin issue signals to your skin to pump out more oil — clear path for blackheads and zits.
High glycemic index foods (GI)—anything from white bread, pasta, to sugary cereals — have a bad rap for the spike they funnel into your insulin levels.
Watch out for these:
- White rice
- Bagels
- Candy and soda
- Pastries and baked goods
Better alternatives:
- Berries (low sugar content and high in antioxidants)
- Brown rice and quinoa
- Whole grains such as brown rice and quinoa
- Sweet potatoes (they’re sweet but they have a low gl)
Whey Protein Powders
Attempting to bulk up with a post-gym shake? That protein shake could be sabotaging your skin goals. (Made from milk, whey protein can cause the body to produce the hormone IGF-1, which is also associated with pimples.)
Even worse, whey can potentially stimulate sebum (oil) production and block pores—particularly near the jawline and cheeks, where hormonal acne rears its head the most.
What to swap in:
- Plant based protein powders (pea, rice, or hemp)
- Collagen peptides (bonus, they’re also good for your skin)
Fast Food and Greasy Meals
We all know it: that late-night burger and fries might taste like heaven, but it probably isn’t doing your skin any favors. Fast food is loaded with processed carbs, unhealthy fats, and sodium — all of which drive inflammation.
And although we’re frequently told that greasy foods themselves don’t cause acne, they can definitely exacerbate oil production in some individuals. If your skin resembles an oil slick after a drive-thru run, this could be the reason.
Greasy culprits to avoid:
- Fried chicken
- French fries
- Pizza (yes, even that ”thin crust” one)
A better idea:
Feed your skin with home-cooked meals that are prepared in anti-inflammatory oils, such as olive or avocado oil — and avoid the deep fryer.
Chocolate (Sorry, but It Depends)
Here’s the bittersweet truth: Chocolate isn’t necessarily public enemy number one when it comes to acne, but certain kinds of chocolate—especially milk chocolate—tend to be high in sugar and dairy, both known adversaries to clear skin.
On the other hand, interesting enough, dark chocolate (preferably 70% cocoa or more) has antioxidants that can actually help your skin. So it’s not the cocoa that’s the problem — it’s what else is served with it.
Try this instead:
- Dark chocolate (in moderation, of course!)
- Homemade cacao energy balls (with nuts and oats)
Refined Carbohydrates
Processed carbs turn to sugar fast = blood sugar spikes just like candy. Which means they can contribute to hormonal changes, inflammation and — you guessed it — breakouts.
If your plate consists of white bread, regular pasta, or instant rice, it might be time to think twice.
Time for an upgrade:
- Whole-grain or sprouted grain bread
- Brown rice or quinoa
- Lentil or chickpea pasta (extra protein, too!)
What Else May Help Clear Up Your Skin?
In addition to getting better food on your plate, maybe consider a few lifestyle tweaks:
- Stay hydrated: Water is a great tool for flushing out toxins, and it can also help with skin health.
- Limit alcohol and caffeine: Both can dehydrate you and stress your body.
- Keep stress in check: Long-term stress can mess with your hormones and cause breakouts.
- Grab some Sleep: Don’t lose sleep over it, because sleep loss can ramp up inflammation and stress.
So, What’s the Takeaway?
While there is no one-size-fits-all food that will make you break out in a pimple, monitoring what you eat can help you figure out whether your adult acne and flare-ups from pimples are due to something you’re noshing on. Begin with eliminating the established acne triggers, including dairy, sugar, whey protein and fast food. Meanwhile, you should be eating even more skin-friendly foods that hydrate and prevent inflammation.
Your plate is one of the most effective things you can use in your skincare routine. So next time you’re seriously reconsidering that milkshake or those late-night nachos, stop and ask: Is this worth the pimple?
Want clearer skin? Begin by eating cleaner, one bite at a time.
Do you notice certain foods that can cause breakouts? Tell us your story in the comments!
