Can a Plant-Based diet be the Secret to Clear Skin?
Acne is a chronic inflammatory skin condition that develops on the skin when pores become clogged with sebum, dead skin, and bacteria. As much as acne is a topical condition, there is also a major internal component to its cause.
The terms plant-based diet and vegan are often interchangeable. Even though they sound like they’re the same, there are variations to consider. The term plant-based describes a diet that is predominately based on consuming plant foods including vegetables, fruits, whole grains and legumes which may or may not include small amounts of animal products. A plant-based diet can be considered vegan if no animal products like meat, fish, eggs, and dairy are being consumed. A vegan diet on the other hand eliminates all animal products completely. Even though they can appear to be the same, the roots of a vegan diet focuses on eliminating animal products for ethical reasons (and more recently for one’s health and for environmental concerns) but doesn’t always focus on the importance of increased plant-based foods. The key here is that a plant-based diet emphasizes the importance of eating predominately fruit, vegetable, and legume based whole foods.
Even though this may not be the case for everyone’s acne, there is certain research that points to the beneficial impact of reducing overall meat and animal-product consumption for acne-prone skin.
1. Animal-based products can be inflammatory
There are components in meat, whether naturally occurring or produced in our bodies during consumption, that cause inflammation. These compounds include trimethylamine-N-oxide (TMAO) which is generated by our own gut microbiome when our body digests meat and increases pro-inflammatory processes in the body as well as reduces antioxidant capacities. In research, red meat consumption has linked to elevated blood markers of inflammation like C-reactive protein (CRP). Even individuals who only consumed white meat had higher overall levels of inflammatory markers than those on plant-based diets. As a result, chronic meat consumption can lead to chronic inflammation which increases oxidative stress in the body driving the process of acne formation.
2. Animal-based products contain exogenous hormones
Hormones play a huge role in the development of acne. Higher levels of androgens in the body, prominently testosterone and estrogens, are linked to a higher instance of acne due to their effect on sebum production. A characteristic of women with Polycystic Ovarian Syndrome (PCOS), a condition involving excess levels of androgens in women, is cystic acne. Research has found androgens including testosterone and estrogen to be higher in women who regularly consumed meat in comparison to vegans and vegetarians.
Additionally, growth hormones have been used for decades in the meat industry to increase the size of their livestock. Eating non-organic meats means you may be ingesting higher amounts of hormones than the organic option. If you do choose to include meat in your diet to some capacity, choosing organic meats will reduce your exposure to such hormones significantly but not entirely as organic meats still contain small levels of naturally occurring hormones
A study found androgens, including testosterone and estrogen, to be higher in women who regularly consumed meat in comparison to vegetarians and vegans. Growth hormones have been used for decades in the meat industry to fatten up the animals. Eating non-organic meat ensures you’re ingesting high amounts of hormones. Choosing to eat organic meats will definitely reduce your exposure to such hormones however, even animals that are raised organic can contain small levels of naturally occurring hormones, like estrogens, testosterones, and cortisol in their tissues.
3. Connection between insulin-like growth factor (IGF-1) and acne
Insulin-like growth factor (IGF-1) is frequently references when speaking of the connection between acne and animal intake. IGF-1 is a peptide hormone that stimulates the growth of cells. IGF-1 is a peptide hormone that stimulates the growth of cells. IGF-1, found in milk products, meat, and other animal by-products, increases the levels of IGF-1 in the body when consumed. IGF-1 levels were highest among individuals that consume dairy and meat in their diet and lowest in those that are vegans or vegetarians. Acne and IGF-1 have been closely linked; not only does IGF-1 increase inflammation in the body but it also increases natural sebum production.
4. mTORC1 (Mammalian target of rapamycin complex 1)
There is a complicated protein complex in the body called mTORC1 (in short) that’s responsible for the healthy growth of our cells.
Most recently, mTORC1 has been found to turn on the pathway that causes acne breakout by overstimulating sebum production and bacterial growth on skin. This protein complex is activated by leucine, an amino acid found in high amounts in meats, eggs, and dairy. Even though leucine is an essential amino acid, in excessive amounts it can trigger the mTORC1 pathway to produce more acne.
5. A plant-based diet encourages the consumption of foods high in antioxidants
When done properly, a plant-based diet helps improve the quality of your skin simply by encouraging the consumption of foods that are high in antioxidants. Reducing or restricting the amount of eggs, meats, and dairy encourages more room in your diet for the consumption of vegetables and fruits which are high in antioxidants. Replacing the animal products you would normally have at each meal with a different vegetable, fruit, or plant-based protein source broadens your vitamin, mineral, and antioxidant intake which all contributes to clear, healthy skin. The most important thing here is to make sure you’re switching up the foods that you’re eating to get a wide variety of nutrients.
To enjoy the skin-clearing benefits of a plant-based diet, it’s important to make sure you primarily eat whole, plant-based foods. The last thing you would want to do is replace the animal products in your diet with other inflammatory foods like lots of carbs and processed foods. This is the biggest mistake people make when going plant-based (or vegan) and one that can actually make your acne a lot worse. Fill your plate with every colour vegetable under the sun, beans and lentils, nuts, avocados, moderate amounts of gluten-free grains and small amounts of organic animal-based products.
Remember, you don’t have to be perfectly plant-based to reap the benefits. Simply cutting back on some of these foods can make a big difference in your skin!