Should I cut dairy to get clear skin?
Published: 06:20AM 01 December 2022
In regards to skin and skin health, dairy has recently come under fire. While cutting out dairy from the diet has been shown to improve some cases of acne, there isn't much evidence to support this claim. With this in mind, no evidence supports the claim that avoiding dairy can improve skin health.
How does a diet free of dairy improve the health of the skin?
A dairy-free diet is removing all dairy products from your diet, including milk, yogurt, and cheese.
This type of diet may be adopted for various reasons, but more lately, it has become known for its ability to aid in skin clearing, especially in acne patients.
Numerous research has discovered connections between skin problems and cow's milk.
What harm does dairy do to the skin?
- Makes the skin oily
Casein and whey protein are abundant in dairy products, as are numerous synthetic hormones that are predicted to raise insulin-like growth factor-1 (IGF-1) levels. IGF-1 is connected to an increase in sebum production, the greasy substance made by our skin, which can eventually cause acne.
2. Boosts Insulin
Our insulin levels are disturbed when we consume dairy products along with other ingredients like processed foods or sugars. We are more susceptible to inflammation and infection when our insulin levels rise. This eventually causes a variety of skin conditions, including acne, acanthosis nigricans, amyloidosis, pigmentation, and xerosis (dryness). Most individuals consume dairy products regularly, including milk, soy milk, butter, cheese, and paneer which results in elevated insulin levels.
3. Lactose in Milk Leads to Issues
People who are lactose intolerant or allergic can experience inflammatory reactions including uneven skin texture, which can ruin the general health of their skin by damaging the skin barrier and making them more sensitive.
What are the advantages of consuming no dairy?
A dairy-free diet can be what you require if you've been dealing with persistent acne while utilizing a variety of skincare products and treatments. To treat skin disorders like acne, many physicians advise reducing dairy consumption. Many people who have done so claim that it is effective.
Inflammation, such as that brought on by bacteria in your skin's pores, is what causes acne. However, what you eat can also have an impact. It is not surprising that dairy can worsen skin issues given that it contains a lot of saturated fats, which are considered to increase inflammation. Additionally, dairy products' hormones are considered a potential contributing factor.
2. Better digestion
What precisely is lactose intolerance, though? When your body lacks enough of the enzyme lactase to digest lactose, the main sugar present in dairy, you develop lactose intolerance.
Even if you are not lactose intolerant, lactose can still negatively affect your digestive system. When they cut out dairy, many people discover that their stomachs bloat and cramp less.
3. Loss of weight
Dairy may be damaging your intestinal health, which is linked to weight growth, as was already explained. Lactose, a natural sugar, is also present in unsweetened dairy products. Even worse, a lot of dairy products have a lot of added sugar. It can be beneficial to completely avoid sugar if you're attempting to reduce weight.
4. Enhanced energy
You might have an allergy to the casein protein present in dairy products if you frequently feel lethargic and exhausted after consuming dairy. When this occurs, your body produces antibodies against the protein, and histamine is released into the blood as part of an immunological response. Afterward, you become worn out from this.
Reduce this sluggish feeling by avoiding dairy products, including processed meats and candies, even those with trace amounts. You might anticipate feeling more energized as a result.
Does consuming dairy cause skin problems?
Dairy consumption doesn't always cause skin problems, but it can certainly make any underlying condition worse. Of all, every one of our bodies is unique and responds to items differently, so what may be healthy for one person may be dangerous for another.
It's crucial to keep in mind that not all dairy products are bad for our skin. For instance, plain milk and milk chocolates can damage the skin and contribute to acne, whereas fermented dairy products like kefir, live yogurt, curd, cottage cheese, and cheese are rather nutritious and beneficial to the skin.
There are many flavors of plant-based milk available, including soy milk, coconut milk, almond milk, and cashew milk. A dairy-free diet has many benefits, but how long you can go without dairy depends on your unique situation. It is impossible to predict whether or not a dairy-free diet would be effective for you. You might be shocked to find that cutting out dairy from your diet increases your risk of thyroid disease and osteoporosis. Therefore, always get the advice of your dietitian and nutritionist before starting any diet.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you understand everything about a dairy-free diet and its impact on skin health.
At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.