Our diet has a significant impact on our overall health, and our skin is no exception. There are many common beliefs about what causes acne, including the idea that chocolate and sugar are to blame. But is there any truth to these claims? What foods can cause acne and should we be concerned?
Here, we’ll explore the relationship between chocolate, sugar, and acne breakouts, and provide a comprehensive overview of the different types of acne, the scientific research behind this claim, and actionable steps you can take to improve your skincare routine. Like everything else at PROVEN, we’re all about data, so let’s take a look at what the science says about the relationship between chocolate, sugar, and acne.
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What is Acne?
Acne is a common skin condition that affects nearly 10% of people worldwide [1]. The root cause of acne is clogged pores that trap dirt, oil, and bacteria under the skin. This forms all types of breakouts such as blackheads, cystic pimples, or whiteheads. There are two primary types of acne are:
- Non-inflammatory acne – occurs when oil and dead skin cells clog hair follicles. Blackheads form when the clog is exposed to air and oxidizes, turning black. Whiteheads form when the clog remains below the surface of the skin.
- Inflammatory acne – occurs when bacteria invade the clogged hair follicles, causing inflammation and infection. Pimples form when the inflammation occurs near the surface of the skin, whereas cysts form deep within.
Scientific Evidence: Does Chocolate Cause Acne Breakouts?
The idea that chocolate causes acne breakouts is a popular one, but is it true? Several studies have explored the relationship between chocolate and acne with mixed results. While some have found a direct link between chocolate consumption and acne breakouts [2], others aren’t quite so conclusive [3].
For instance, a 2015 study published in the Journal of the American Academy of Dermatology found that male participants with acne-prone skin who consumed dark chocolate in normal amounts for 4 weeks experienced exacerbated acne. At the same time, the study also revealed that the amount of chocolate consumed did not affect acne severity.
In another study, the type of chocolate seems to be the deciding factor when it comes to causing acne breakouts. In 2016, researchers found that the consumption of chocolate containing high levels of sugar and milk—as white chocolate and milk chocolate do—is associated with the exacerbation of acne lesions, whereas consumption of pure chocolate (100% cacao) is not [4].
In fact, pure chocolate contains compounds that can provide positive benefits to the skin. Antioxidants like flavonoids, are abundantly present in dark chocolate, and can help prevent or protect the skin from damage caused by free radicals. Flavonoids have also been shown to improve blood flow to the skin, which can enhance skin hydration, elasticity, and thickness [5].
Additionally, the high levels of cocoa in dark chocolate can actually improve skin texture, reduce inflammation, and increase skin hydration. A study published in the Journal of Nutrition found that regular cocoa flavanol consumption had positive effects on women’s facial wrinkles and elasticity. It’s important to keep in mind that these benefits are most likely to be felt when dark chocolate is consumed in moderation as part of a balanced and healthy diet.
Debunking Myths: Separating Fact from Fiction
Due to their high sugar content and additives, it is true that some chocolates like white chocolate and milk chocolate can cause breakouts. However, chocolate with a higher cacao content (and less added sugar) offers antioxidant properties that can help benefit the skin.
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How Sugar Can Affect Your Skin
Like chocolate, sugar has been linked to acne breakouts. When you frequently eat sugary foods or consume soda, your blood sugar levels spike. This triggers a release of insulin, which helps regulate blood sugar. However, insulin also causes your body to produce more androgen hormones, which can lead to an overproduction of sebum, an oily substance in the skin [6]. This excess sebum can clog pores and create a breeding ground for acne-causing bacteria [7].
In addition to causing an overproduction of sebum, consuming sugar can also cause inflammation throughout the body [8]. This inflammation can lead to a host of skin problems, including acne. When you consume sugar, it causes your body to produce advanced glycation end products (AGEs), which are harmful molecules that can damage collagen and elastin in the skin [9]. Both proteins are necessary to promote skin cell turnover to keep our skin looking youthful and supple. When they break down, the skin can become less elastic and more prone to wrinkles, sagging, and other signs of aging.
Another way that sugar can affect the skin is by disrupting the delicate balance of bacteria in the gut. When you consume too much sugar, it can feed and lead to an overgrowth of harmful bacteria. This can lead to a condition called dysbiosis, which is associated with a variety of skin problems, including acne [10].
To lower the chance of acne outbreaks, focus on maintaining a balanced and rich in whole foods, including vegetables, fruits, lean protein and healthy fats. Drinking plenty of water can also help keep your skin hydrated and healthy, and may reduce the risk of acne breakouts.
Additional Tips to Improve Your Skincare Routine
At PROVEN Skincare, we believe that skincare should be personal and effective. That’s why we take a holistic approach and encourage caring for your skin from the inside out.
Our personalized skincare routines include ingredients such as glycolic acid that’s effective at fighting acne, partly because of its anti-inflammatory properties, and partly because it targets the very first stage of acne (sebum oxidation) and prevents pimples from developing in the first place. Additionally, many of our formulas contain retinol (a vitamin A derivative) which can help reduce acne and reverse signs of damage.
In addition to a well-balanced diet, some skincare tips we recommend for preventing acne include:
- Using a gentle cleanser to remove dirt, oil, and makeup without stripping the skin's natural oils.
- Exfoliating regularly to remove dead skin cells and unclog pores; just be careful not to overdo it and irritate your skin.
- Moisturizing daily (including a day and night cream!) to keep the skin hydrated and prevent it from producing excess oil.
- Using non-comedogenic products that won't clog pores or exacerbate acne breakouts.
- Protecting your skin from sun damage by using a broad-spectrum sunscreen with an SPF of at least 30—or better yet, opt for a daily moisturizer with SPF.
The PROVEN Skincare Approach
At PROVEN Skincare, we're dedicated to providing personalized and science-backed skincare solutions that deliver real results. Our AI-powered technology analyzes each individual's skin to create a personalized skincare routine tailored to your unique needs and goals. We believe that using clean and science-backed ingredients is crucial to achieving healthy, glowing skin.
By incorporating our personalized skincare set into your routine, you can be confident that you're using products that have been specifically formulated for your skin type and concerns. A holistic skincare regimen that is tailored for you can help improve the overall appearance of your skin and boost your general wellness in addition to a well-balanced diet.
Why settle for one-size-fits-all skincare when you can have one that's developed just for you? Try PROVEN Skincare and experience the difference for yourself.
