If you’re prone to acne breakouts, you may want to consider making a few changes to your diet to see if it can help reduce flare-ups. One of the main culprits that can lead to breakouts is eating a diet filled with high-glycemic-index foods.
The glycemic index is a system used to rank foods containing carbohydrates. It shows how quickly each food affects your blood sugar level when that food is eaten on its own. Eating many high-glycemic-index foods causes spikes in blood sugar levels, which can lead to inflammation and can play a role in acne. Examples of high-glycemic-index foods include white bread, potato chips, fries, doughnuts, sugary drinks, and white rice.
Therefore, aiming to eat a diet rich in low-glycemic foods may reduce the number of breakouts you experience. Low-glycemic foods include green vegetables, most fruits, kidney beans, chickpeas, lentils, and bran breakfast cereals.
Here are five meal ideas that include foods that can help reduce acne:
Herbed Citrus Salmon
1 salmon fillet
1/4 cup parsley, chopped
1//2 lemon or oranges, cut into slices
1/2 cup olive oil
2 tablespoons fresh basil, chopped
2 tablespoons fresh rosemary, chopped
3 cloves garlic, crushed
1 teaspoon salt
1 teaspoon black pepper
2 lbs salmon
1. Preheat the oven to 400° F.
2. Add the olive oil to a small mixing bowl.
3. Add the basil, rosemary, parsley, garlic, salt, and pepper.
4. Place the salmon skin-side down in a shallow baking dish.
5. Top with the citrus-herb mixture.
6. Thinly slice the lemon or oranges and place on top of the salmon.
7. Place the salmon in the oven to bake for 15-20 minutes.
Acne-fighting ingredient: Salmon. Salmon is loaded with omega-3s and essential fatty acids that play a role in fighting inflammation and making your skin glow.
1 1/2 cups cooked chickpeas, drained and rinsed
Extra-virgin olive oil, for drizzling
Paprika, curry powder, or other spices (optional)
1. Preheat the oven to 425° F and line a large baking sheet with parchment paper.
2. Spread the chickpeas on a kitchen towel and pat them dry.
3. Transfer the dried chickpeas to the baking sheet and toss them with a drizzle of olive oil and salt.
4. Roast the chickpeas for 20 to 30 minutes, or until golden brown and crisp.
5. Remove from the oven and, while the chickpeas are still warm, toss with pinches of your favorite spices.
6. Store roasted chickpeas in a loosely covered container at room temperature.
Acne-fighting ingredient: Chickpeas. Chickpeas are a low-glycemic-index food and are packed with fiber, protein, and vitamins A, B, and K.
Lentil Simple Salad
1 cup dry lentils (any variety)
1/2 teaspoon salt, to taste
1 cup finely diced carrots
1/3 cup finely diced celery
1/4 cup finely diced red bell pepper
1/4 cup finely diced red onion
1/4 cup minced parsley
1 clove garlic, minced
5 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon kosher salt
Fresh ground black pepper
1. Fill a medium to large saucepan with water, leaving several inches of room at the top. Bring it to a boil over high heat.
2. Once the water is boiling, add the rinsed lentils and the salt.
3. Then, reduce the heat as necessary to prevent overflow and to maintain a simmer. Use a fork to scoop out a few lentils and test for doneness (careful, they’re hot). Your lentils are done when they are pleasantly tender throughout (not mushy or falling apart). If your lentils aren’t fully cooked yet, retest every 1 to 2 minutes until they are.
4. Once cooked, immediately strain off all the excess water.
5. In a large bowl, add carrots, celery, red pepper, red onion, parsley, garlic, lemon juice, olive oil, salt, and pepper.
6. Add lentils to the bowl and serve chilled or at room temperature.
Acne-fighting ingredient: Lentils. Not only are lentils a low-glycemic-index food, but they are also rich in zinc. Zinc is an anti-inflammatory mineral that decreases swelling and redness, which can help improve acne breakouts.
Chocolate Brazil Nut Energy Balls
1/4 cup cocoa butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup almond butter
2 tablespoons agave nectar
1/4 teaspoon sea salt + additional for sprinkling
1 cup brazil nuts
1. Melt the cocoa butter in the jar in the microwave for about a minute.
2. Mix it with a spoon and then pop it in the microwave for another 30 seconds if it needs to be smoothed out more.
3. Combine the cocoa butter, almond butter, cocoa, agave, and sea salt in the food processor and process until the ingredients are combined and smooth.
4. Add the brazil nuts to the food processor.
5. Process until chopped up and combined.
6. Use a small cookie scoop to scoop balls of the mixture onto a lined baking sheet.
7. Sprinkle the top with crumbled brazil nuts and sea salt.
8. Store in the fridge until you’re ready to eat.
Acne-fighting ingredient: Brazil nuts. Brazil nuts are rich in selenium and are very important when it comes to your skin health. Selenium acts as an antioxidant that helps to decrease inflammation, known to cause acne.
3 tablespoons good olive oil
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons minced parsley
1. Preheat the oven to 400° F.
2. Slice the carrots diagonally in 1 1/2-inch-thick slices. Toss them in a bowl with olive oil, salt, and pepper.
3. Transfer to a sheet pan in one layer and roast in the oven for 20 minutes, until browned and tender.
4. Toss the carrots with parsley, season to taste, and serve.
Acne-fighting ingredient: Carrots. Carrots are rich in vitamin A and beta-carotene, which reduces acne and prevents blemishes by lowering inflammation and increasing cell turnover.
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