This belief mainly comes from the fact that nuts contain oils and fats, which people think might increase oil production on the skin, leading to clogged pores and acne.
But is there any truth to this claim? Should you avoid your favourite nuts like almonds, groundnuts, or cashews if you want clear skin?
It’s a common belief that nuts cause acne, but there is no concrete scientific evidence directly linking nuts to acne breakouts.
Acne is primarily caused by hormonal changes, excess oil production, clogged pores, and bacteria.
Some studies suggest that foods with a high glycemic index (foods that spike your blood sugar levels quickly) can increase the chances of developing acne. However, most nuts, including almonds, walnuts, and peanuts, have a low glycemic index. This means they do not cause rapid spikes in blood sugar levels, making them unlikely for acne pop-ups.
Individual sensitivities
Although nuts themselves are not proven to cause acne, some individuals may have sensitivities or allergies to certain nuts, which can lead to skin reactions, including acne-like breakouts. For instance, if someone is allergic to peanuts, consuming them could trigger an inflammatory response that might include skin issues. In such cases, it’s not the nuts causing acne directly but rather the body’s reaction to an allergen.
Omega-6 fatty acids in nuts
Another point of concern is the presence of omega-6 fatty acids in some nuts, like peanuts and walnuts. Omega-6 fatty acids are essential for our health, but a high intake without a balance of omega-3 fatty acids can lead to inflammation in the body. Some studies have suggested that an imbalance between omega-6 and omega-3 fatty acids may contribute to inflammatory conditions, including acne. However, this connection is not entirely proven and requires more research.
Tips for eating nuts without worrying about acne
If you’re concerned about acne but still want to enjoy the health benefits of nuts, here are some tips:
- Eat moderately: Eating nuts in moderation is generally safe and healthy. Overconsumption of any food can lead to health issues.
- Choose unsalted and unflavored nuts: Added salt, sugar, or flavourings can cause skin irritation for some people.
- Pay attention to your body: If you notice a pattern of breakouts after eating certain nuts, consider reducing your intake of those nuts or avoiding them.
