Start you day with protein and fat - it will cut your sugar intake and help your skin

If your typical morning routine involves consuming toast or cereal, it might be worth reconsidering. These options are rich in carbohydrates, which not only lead to sugar cravings later in the morning but may also contribute to acne.

All forms of acne have a hormonal component. Insulin and insulin-like growth factor 1 (IGF-1) are hormones that elevate sebum production and skin cell growth, leading to blocked pores and acne. These hormones are closely tied to blood sugar levels. As you consume carbohydrates, your blood sugar levels rise, prompting the release of insulin to regulate them. The more frequent the consumption of carbohydrates, the more Insulin and IGF-1 become available, increasing the likelihood of blocked pores.

But the impact doesn't end there. Sugar also exacerbates inflammation. A study published in The American Journal of Clinical Nutrition observed that healthy men who consumed one can of soda daily for three weeks experienced an 87% increase in inflammation levels. Inflammation is associated with sebum damage, and research indicates that it is this inflammation of sebum that triggers acne—bacteria contribute to existing inflammation but do not initiate the process.

Choosing to start your day with lean protein instead of carbs sets the stage for healthier skin. Protein-rich foods facilitate a slower energy release compared to sugary alternatives, reducing the likelihood of energy crashes.

Moreover, protein-rich foods have a higher satiety rate, keeping you feeling fuller for an extended period. Consider incorporating sources of lean protein into your morning routine, such as tuna (94% of calories from protein), Kefir Greek Yogurt (40% of calories from protein), eggs (35% of calories in a whole egg), and oats (15% of calories from protein).

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