To Be or Nut to Be: Do Almonds Cause Acne?


Let's be real. Roasted almonds are delicious!

And you probably love snacking on them as much as I do. Especially roasted almonds... numenum..!

But one thing is loving them, another is the health aspect. I mean, does eating a handful almonds cause acne?

Let me just slide in my research coat and get ready to explore this nut in the name of science...

...2 days later.

So I did some digging and found this about almonds… Along with pine nuts and walnuts, almonds are rich in an essential fatty-acid called omega-6. But don’t let the word essential fool you! Though it has benefits to give, too much omega-6 acids are linked to inflammation and acne severity. So, while almonds can't cause acne directly, these nuts can sure make it worse.

So, does this mean we need to say goodbye to almonds? 

Don’t blacklist this nut just yet and keep reading.

Let’s take a closer look at what links almonds and acne. I promise you'll feel confident about acne vs almonds before you know it.


What’s the Link Between Almonds and Acne?

Link between almonds, acne and breakouts

One word–um... one phrase  actually: omega-3 and omega-6 ratio.

To understand the link between almonds and acne, we need to look at this ratio.

First, let's find out what these "omegas" are. Both omega-3 and -6 are essential fatty acids.

They are called essential because our body can't produce them. We have to get them from our diet.

These fatty acids are unlike the "fats" our body uses for energy. They have an active role to play in processes like blood clotting and inflammation.

Now, what makes these two essential fatty acids different?

Scientists state that

omega-3 is anti-inflammatory while omega-6 is pro-inflammatory.

You might be wondering what's all this got to do with almonds?

If you can recall, I mentioned at the start that almonds are rich in omega-6. 

Ding-ding-ding! 

Since omega-6 is pro-inflammatory, almonds can contribute a lot to inflammation. 

For acne, this means bad news. Inflammation alone can't cause acne but it can sure make acne worse.

It's horrible to have Inflamed red skin, swelling, warm that's painful to touch. Combine that with pores filled with gunk and bacteria. 

What do you get? One hellish of a breakout!

Does that mean we need to avoid almonds like the plague? 

You'd think with how inflammation can worsen acne, the answer would be yes. But, surprisingly, no. 

Here’s why…

Inflammation is still necessary for your body. It helps protect the body from Injury and Infection.

But when you have too much inflammation, that's when you have to call it quits. 

This is where the ratio comes in handy.

Thanks to hardworking researchers, we now understand an important matter about these omegas. A diet high in omega-6s but low in omega-3s increases inflammation. Meanwhile, a diet with a balanced amount of each reduces inflammation.

So, it's not a matter of cutting-off omega-6 entirely. You just have to make sure you're not disrupting the omega-3 and omega-6 ratio.

Do You Need to Give Up Almonds To Stop The Acne Breakouts?

Do almonds cause acne breakouts

If you go to Google and search "almonds and acne", you might get as confused as I was at first. Sources have contradicting opinions when it comes to almonds and acne. Some say almonds are positively awesome for clearing up acne. While other sources tell you to chuck those nuts out the window coz they are awful for acne.

So this led me to wonder, why is there such a divide?

After digging some more info about almonds, I think I understand. 

Almonds are chock-full of beneficial substances but, as we talked about above, they can contribute to inflammation. 

Sources with glowing views about almonds fail to mention the downside while those that discourage us neglect the benefits.

With that, let's make it right for the sake of almonds. We'll look at the good and the bad with this nut. Then, let's have a verdict on whether or not we need to give it up.

The good about almonds:

  • Vitamin E and antioxidants in almonds helps with acne by improving the condition of our skin.
  • Nutrients in almonds are good for our body. The nutrients include high levels of magnesium, riboflavin, tryptophan, copper and phosphor.

The bad about almonds:

  • Almond's rich omega-6 content can induce inflammation and contribute to acne severity.
  • Toxins in almonds can further contribute to inflammation.

Weighing all we've mentioned, should we now give up on almonds?

The answer: not really.

Almonds are still quite healthy, as you can see from its good side. To avoid the bad side of this nut, we must enjoy it in moderation


The Right Balance in Consuming Almonds to Avoid Acne Breakouts

I don't mean to be a party pooper but if you're someone who eats more than a few handfuls of almonds a day, I've got news for you. You need to crank it down a notch.

With all that we've talked about so far, this is the reality. We need to watch how much almonds we eat in a day. Hey, at least we're not going to give it up completely.

So, how much is too much when it comes to almonds?

According to Nutrition Australia, "A healthy daily intake of nuts is 30g (a small handful) or approximately: 20-30 almonds."

Good news! You won't finish your pack of almonds in just one sitting anymore! Or at least, you shouldn't 🙂

To Wrap It Up

For our skin and overall body's health, we should be watchful about what we eat.

Something generally considered as healthy shouldn't stop us from questioning it. Not only will we learn from our curiosity. We will be confident we're eating is best for us. 

As we end our discussion on almonds and acne, I may have left you wondering. "What about almond milk?" 

That is a question for another post, my lovely.

For now, good job on reaching the end!

Stay tuned and take skin care!

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