Summer skin sins: 5 foods that outshine the sun’s harmful effects

Summer is here, and we’re all ready to bask in the sun! To have fun and enjoy all the seasonal delights, especially the juicy mangoes. But before diving into that pile of mangoes, are you aware that they may not benefit your skin?

That’s right, you heard correctly. Along with other culprits, they might be causing that pesky acne that is ruining your summer glow.

Acne is a typical skin condition affecting many people, especially during summer. As we soak up the sun and enjoy the summer season, our skin is more prone to breakouts and acne due to various factors like sweat, humidity, and consumption of certain foods.

Although acne can have various causes, including hormonal imbalances and genetics, your diet can also significantly affect its development and severity.

While we can’t control the weather, we can control what we eat. Our diet is crucial to maintaining clear, radiant skin, especially in summer.

Don’t worry; here are the five worst foods you should ditch to prevent summer acne and get clear, radiant skin [1].

5 foods to avoid for clear skin in summer


We love mangoes in summer, but overeating is not recommended. Dr Subhashini Mohan, Dermatologist, at Apollo Spectra Hospital, Chennai, explains that mangoes are high in sugar, and excessive consumption can cause hormonal imbalances and increased sebum production.

Sebum is an oily substance that can clog your pores and lead to acne breakouts. Therefore, limiting your consumption of high-sugar fruits like mangoes can help prevent acne breakouts, especially if you have acne-prone skin.


Junk foods and high-glycemic foods

“Sugary snacks, processed foods, and refined carbohydrates can cause a rapid rise in blood glucose levels and cause acne,” says Dr Mohan.

This, in turn, increases the production of insulin-like growth factor 1 (IGF-1) in the body, which has also been linked to an increased risk of certain types of cancer.

According to a study published in the American Academy of Dermatology, a low-glycemic diet may reduce the amount of acne you have [2].

Low-glycemic foods include fresh vegetables, fresh fruits, beans, and steel-cut oats.

Chocolates and dairy

Milk, especially skimmed or low-fat, can worsen acne as it contains high sugar and whey protein. Even whey protein in excess can become a cause of your acne problems.

Similarly, studies also show that the more the consumption of chocolates, the more acne issues due to high sugar content and hormonal imbalance. Dr Mohan suggests avoiding chocolates and dairy products to prevent acne breakouts is better [3].

High-carb diet

A diet high in carbohydrates, incredibly refined carbs like white bread, pasta, and sugary snacks, can cause a rapid rise in blood sugar levels and increase the production of insulin-like growth factor 1 (IGF-1) in the body.

This can contribute to hormonal imbalances and increased sebum production, leading to acne breakouts.

“Low-carb diets, which are typically high in protein and non-starchy vegetables, have been shown to reduce blood sugar levels in the body. This can positively affect skin health by reducing the production of advanced glycation end products (AGEs) that can contribute to skin aging,” says Dr Mohan.

Low-fiber foods

Regarding foods to avoid for clear skin, you should know that low-fiber foods such as processed snacks and sugary drinks can lead to spikes in blood sugar levels and disrupt the gut microbiome.

This can contribute to inflammation and acne breakouts. Dr Mohan advises that instead, one can choose high-fiber foods like leafy vegetables, fruits, legumes, and nuts to promote healthy digestion, stabilize blood sugar levels, and prevent acne breakouts.

So, next time you reach for that slice of mango or bag of chips, remember to make a mindful choice for the health of your skin.


Photograph: anelehbakota/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.