The link between milk and acne : where do we stand?
Acne, like diabetes and obesity, is considered to be a ‘disease of civilization’. This is because over the years, our diets have undergone drastic changes. What diabetes is to blood sugar, acne is to the skin : this is the evolving theory.
There has been a lot of discussion about the impact various foods have on acne. Perhaps the most frequently discussed association is between dairy and acne.
Studies have shown that dairy consumption (particularly milk) is associated with an increased severity of acne. That means that if you suffer from acne, it is likely to worsen and be more severe if you consume milk. Note that milk alone will not CAUSE acne. But if you have a tendency towards developing acne, milk will likely worsen it.
How does this happen?
This happens not only because of the hormones present in milk, but because of the effect it has on the body’s hormones. It increases levels of a molecule called IGF-1 which then acts on the oil glands in the skin and increases sebum production. More sebum production translates into more acne.
Milk does not CAUSE acne.
It worsens existing acne. Think frequent and stubborn breakouts.
While it may not be possible to go off milk completely, here’s something you need to know about choosing between various types of milk. We are lucky to have access to a wide variety of options — from dairy-based milks (whole, low-fat, skim, toned) to plant milks like soy and almond milk.
Although whole milk seems likely to be the one with the highest potential for exacerbating acne, studies show that consumption of skim milk has a stronger association with acne. Surprising, huh?
Let’s look at how skim milk is prepared:
1. Packaged skim milk:
- The milk is centrifuged and the fat that floats to the top is removed.
- Some amount of other milk solids (and whey protein) are added to give the milk a thicker consistency and make it more appealing since there is no longer any fat present in the milk.
- Vitamin A and Vitamin D (which are fat soluble vitamins) are also lost with the fat so they are then added separately to improve its nutritional value.
2. Home-made skim milk:Double-boiled and the layer of fat which separates on top is removed.
Now here’s the interesting bit:
Normally, fat, as a component of any food that we consume, slows down the absorption of carbohydrates (in the case of milk, it will be the milk sugar lactose). So, whole milk, which is rich in fat, slows down the absorption of the sugar from the gut into the bloodstream.
Skim milk, on the other hand, has no fat but the same amount of sugar and protein. This allows the sugar and protein to get absorbed into the blood stream faster. This causes sugar spikes. We know that sugar spikes cause an increase in insulin levels — insulin causes rise in skin androgen levels and increases oil production — thus worsening acne!
Skim milk is absorbed faster due to its lack of fats.
My gym manager had recently asked me what he could do for his random breakouts. Following the obvious line of questioning, it became clear that he was consuming two scoops of whey protein daily. Whey protein also increases IGF levels in the body, worsening acne. Acne breakouts from whey protein consumption is something we are seeing more of these days.
Whey protein supplements need to be avoided in acne.
Another important factor is the quantity of milk consumed. More glasses means higher chances of worsening acne. Also, one may actually end up consuming a larger quantity of skimmed milk — thinking it is the healthier option!
So, what are the options?
Switch to a non-dairy plant-based milks for a few weeks to see if that helps with the acne, while continuing treatment for the acne. If your acne decreases in number or severity, you know cutting down on dairy will help you in the long term. You can then make long-lasting changes in your diet. A favorite is almond milk.
Bottom line:
If you are suffering from acne:
- cut out dairy from your diet for a few weeks to see if it helps with acne breakouts.
- cut down on the amount of milk you consume. The lesser the consumption, the better.
- if you cannot quit dairy-based milks completely, opt for whole milk over skim milk.
- avoid whey protein supplements.
Originally published at http://drharshalranglani.com on November 30, 2020.
