Hello, I am Dr. Miyeon Cho, a specialist at Yonsei Star Dermatology Sinchon, a skin concern counseling center. Recently, as more people are trying to lose weight by reducing sugar and flour intake and practicing 'slow aging,' interest in food has increased. Many patients in the clinic are curious about the effect of flour on the skin, so through this video, I would like to discuss the relationship between what we eat and our skin. Borrowing Socrates' words, "We are what we eat," let's talk about the topic, "Our skin is what we eat."
Is a gluten-free diet really helpful for weight loss?
At one time, it was believed that gluten, which is abundant in flour, should be avoided, leading to the popularity of gluten-free diets. There are also claims that flour is not good for acne. Let's find out if this is due to gluten, and if eating only gluten-free foods will improve everything.
What is gluten?
Gluten is a protein found in grains like wheat and barley. Its sticky properties make bread rise and create a chewy texture. It is found not only in bread, cookies, and noodles but also in beer and even barley tea.
However, to make bread without gluten, refined rice, potato, or tapioca flour must be used. These ingredients are known to contain less beneficial protein and fiber than wheat flour. Additionally, to fill the void left by the absence of the gluten protein that creates chewiness, there tends to be an increased use of fat, sugar, and salt.
In summary, gluten-free bread or cookies may actually have higher calorie and fat content. Therefore, it is important to remember that if you eat gluten-free bread or cookies freely for weight loss, you might actually gain weight. To manage weight healthily, it is advisable to check the sugar content on the back of food products, choose foods with relatively less sugar, and consume foods made from unrefined whole grains or whole wheat.
Cases where gluten intake should be avoided
While gluten-free has been found not to be a great help for weight loss, avoiding gluten intake may be beneficial for the health of individuals with certain conditions.
Dermatological conditions and gluten
Conditions for which gluten intake should be avoided include the following:
- Celiac disease, wheat allergy, gluten sensitivity: These are conditions that show a direct immune response or hypersensitivity reaction to gluten.
- Dermatitis herpetiformis: This is a rare condition characterized by small, very itchy blisters on the skin that appear in circular or ring shapes. Symptoms may improve when gluten-containing wheat or barley-related foods are discontinued and drug treatment is combined.
- Psoriasis: This is a condition where the skin thickens with scales on the knees, elbows, joints, and scalp. Some studies report that limiting gluten intake may improve psoriasis symptoms.
- Urticaria: If allergy blood tests show positive reactions to gluten or gliadin, or if delayed allergy tests show a positive reaction to gluten, a gluten-free diet may be helpful.
Foods to avoid if you are concerned about acne
Those who frequently suffer from acne often ask in the clinic what foods they should avoid. Unfortunately, delicious foods can worsen acne. Snacks, flour-based foods, and carbonated drinks are quickly converted into sugar in the body, rapidly raising blood sugar levels.
The relationship between blood sugar rise and acne
When blood sugar levels suddenly rise, a hormone called insulin is secreted to lower them. When this hormone acts, a substance called IGF-1 increases, which blocks the pathways for sebum to exit, thereby causing or worsening acne. Therefore, you might experience an acne breakout the day after enjoying snacks or noodle dishes. It is advisable to be careful with foods containing a lot of sugar and refined flour that can suddenly raise blood sugar, as they may worsen acne. Even gluten-free rice tteokbokki can rapidly raise blood sugar and may not be good for acne.
Can dairy products and protein supplements also affect acne?
Excessive consumption of milk can also increase IGF-1, which may cause or worsen acne. Therefore, those who frequently experience acne should avoid not only flour but also excessive dairy product intake. Similarly, protein supplements or protein drinks made from whey protein can have a similar effect, so if you experience a lot of acne after consuming supplements, you may need to check the ingredients and temporarily stop taking them.
Healthy eating, a wise choice for your skin
Today, we learned about the relationship between gluten-related foods and the skin. Please remember that gluten-free foods may not be a great help for weight loss, and avoiding gluten intake may be beneficial for individuals with certain conditions. We also confirmed that foods that rapidly raise blood sugar and excessive dairy product intake can worsen acne.
It is important to consume all foods in a balanced and appropriate manner. It is advisable to adjust your diet by slightly reducing the intake of completely refined flour and increasing whole grains or unrefined foods to maintain healthy skin.