DR RUPY AUJLA reveals his top recipes for an acne-reducing diet

There’s still much debate about a possible link between diet and acne, and in this case there doesn’t seem to be a ‘one-size-fits-all’ solution that will help everyone.

However, I think dietary change could be advised as at least one component of treatment. When it comes to acne, there’s a mountain of conflicting evidence promoting supplements and restrictive diets, but I encourage a simple approach in the first instance.

The best evidence for an acne-reducing diet is one that cuts down refined carbohydrates – white bread, pasta and quick-releasing sugars in biscuits and sweets. This could be because they spike insulin levels in the blood, causing hormonal changes leading to spots.

In other studies, skimmed milk and other dairy products appear to share a similar mechanism causing acne. That’s not to say we should remove all dairy from our diets, but it might be something worth trying. Always consult your doctor first.

Vitamin E, zinc, selenium and omega-3 may also help, but rather than popping supplements, I suggest ensuring your diet contains nuts, seeds and good-quality fats from oil and fish, plus a large selection of colourful vegetables.

People who associate acne with greasy skin may baulk at the thought of adding fats into a diet, but as acne is an inflammatory condition, good-quality fats can play an important role.

It’s particularly worth looking at foods such as brazil nuts, pumpkin seeds and legumes like chickpeas and split peas as they contain zinc and selenium. Their higher fibre content also reduces blood sugar spikes that may exacerbate acne.

Split Green Pea and Pearl Barley Pan 

This comforting dish provides a wealth of flavour and nutrition. The pearl barley flakes are wonderfully nutty and the split peas are a brilliant fibre-rich protein source. I’ve heightened the nutrient density of this meal-in-a-pan by using a variety of herbs and spices and including two different sources of fibre. It’s a fantastic, simple meal to make and you can easily use different pulses or beans instead of the peas.

Split Green Pea and Pearl Barley Pan: This comforting dish provides a wealth of flavour and nutrition. The pearl barley flakes are wonderfully nutty and the split peas are a brilliant fibre-rich protein source

INGREDIENTS (Serves 4)

• 2 tbsp extra-virgin olive oil
• 4 garlic cloves, finely chopped
• 1 red onion, finely diced
• 50g cooked chestnuts, roughly sliced
• 15g rosemary needles, roughly chopped
• 1 tsp cayenne pepper
• 150g pearl barley flakes, soaked in water for 30 minutes, then drained (or wholegrain oats)
• 100g split green peas (or split yellow peas), soaked in water for 30 minutes, then drained
• 600ml hot vegetable stock
• 100g baby tomatoes, halved
• 75g spinach, roughly chopped
• 5g fresh flat-leaf parsley leaves, finely chopped
• Sea salt and freshly ground black pepper

METHOD

Heat the oil in a large saucepan over a medium heat. Add the garlic, onion, chestnuts and rosemary and sauté for 2-3 minutes, then scatter in cayenne pepper, drained pearl barley and split peas, along with a pinch each of salt and pepper, and stir for a couple of minutes.

Pour in 500ml of the vegetable stock and add the halved tomatoes. Reduce heat to medium-low, cover and simmer for 35-40 minutes until the split peas are cooked through.

Top up with the remaining 100ml of vegetable stock if the ingredients at the bottom of the pan are sticking slightly during cooking.

Remove from the heat, stir in the spinach and cover for a further 2 minutes to allow the leaves to wilt.

Stir and serve in bowls, scattered with the chopped parsley.

VARIATION

Use different spices to suit your taste. Two teaspoons of my Creole Spice Blend would work really well in this meal.