The 4 Surprising Acne Triggers 99% of People Overlook

While oily skin and poor cleansing often get blamed for breakouts, diet and sleep habits play a bigger role than you think. Here’s what science says:

1. Sugar & High-GI Foods

• High-GI foods (GI ≥70) spike blood sugar → triggers inflammation & excess oil → clogs pores.

• Avoid: White bread, watermelon, pumpkin, carrots.

• Choose instead: Leafy greens (spinach, broccoli), apples, tomatoes (GI ≤55).

2. Dairy (Especially Skim Milk)

• Milk contains growth hormones that overstimulate oil glands.

• Worst offenders: Skim milk, cream, milk candy.

• Safer swaps: Unsweetened yogurt, almond milk, eggs (limit to ≤300ml/day).

3. Spicy Foods? It’s Complicated. ️

• Spices themselves don’t cause acne—but oily, salty dishes (like hot pot) do.

• Key issue: Spicy meals increase appetite → more junk food/sugar intake.

• Test it: If your skin flares up, cut back.

4. Sleep Deprivation

• Poor sleep disrupts hormones (cortisol, IGF-1) → more inflammation & breakouts.

• Fix it: Aim for 7–9 hours nightly to regulate oil production.

The Bottom Line

Acne isn’t just skin-deep. Reduce sugar/dairy, monitor spicy foods, and prioritize sleep for clearer skin.