For those of you active, busy folk who like to grab a quick protein bar or shake to supplement a meal or as an added snack, this one might be a kicker for you.
Whey is one of two proteins found in cow’s milk. It’s a nutrient-dense protein that contains all nine essential amino acids, as well as vitamins and minerals (1), making it an excellent addition for those wanting to gain muscle or, in general, consume more protein. However, because it is a dairy-based product, it is problematic for acne-prone skin (link to dairy post).
Whey stimulates acne in a myriad of ways. For one, whey protein contains androgen hormones, which I commonly refer to as the acne-causing hormones. Androgens have a direct link to the sebaceous unit of the skin, and increased levels stimulate oil production.
Whey protein also contains insulin-like growth factor-1 (IGF-1), which plays a role in sebum production within the sebaceous unit as well. When IGF-1 levels raise, the oil production does, too. IGF-1 is further a culprit of increasing skin cell production, or keratinization (2). As the oil increases, and the skin cells proliferate, it leads to increased pore clogging, P. acnes (skin bacteria) activation, and immune system inflammation, all of which trigger acne development.
This dairy protein also causes blood sugar spikes, and in turn raises insulin levels and inflammation throughout the body. Insulin stimulates acne by also increasing IGF-1, as well as by encouraging more availability of the androgen hormone. Inflammation is one of the 4 key components of acne, and when the body is under distress, the immune system may act more intensely to growing acne lesions, making them more noticeable on the skin.
Whey protein can be very sneaky, and so for those of you wanting to avoid it, reading labels is going to be key. Just today I was offered “protein chips” by a co-worker. When I looked at the ingredients, in the first line it was noted that whey was the source of protein.
I recommend opting for plant-based proteins, such as pea protein if you’re wanting to get additional supplementation. I currently use Ritual protein powder, which is a light vanilla flavor that easily folds into coconut yogurt or smoothies as an added boost. However, there are many brands on the market; sometimes it just takes a little trial and error to decide which works best for you.
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