Walnuts vs Almonds: Which nut triggers your acne? | Health News

Nuts and dry fruits are popular healthy snacks, especially for those on a weight-loss journey. However, if you’re struggling with acne and frequent breakouts, you might want to reconsider your choices. While packed with nutrients, certain nuts, and dried fruits can aggravate skin issues when consumed in excess.
According to Deepalakshmi, a regered dietitian at Shree Balaji Medical Centre, Chennai, the relationship between diet and acne is complex. “Nuts high in omega-6 fatty acids, such as walnuts and peanuts, can promote inflammation—a key driver of acne—when consumed in large quantities. An imbalance between omega-6 and omega-3 fatty acids may trigger the body’s inflammatory response, worsening skin conditions,” she said.
On the other hand, nuts like macadamias, almonds, hazelnuts, and chestnuts have lower omega-6 content and are considered safer for those with acne-prone skin. “These varieties are also rich in vitamin E and selenium, which help protect skin cells from damage and support overall skin health,” she said.
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Find out the connection between nuts and acne (Source: Freepik)
Do dried fruits contribute to breakouts?
“Dried fruits can also impact acne, primarily due to their high glycemic index,” Deepalakshmi said. According to her, options like raisins, dates, and apricots contain concentrated sugars from the dying process, which can cause insulin spikes. “This, in turn, stimulates sebum (oil) production and inflammation—both of which contribute to acne flare-ups. Those prone to breakouts may benefit from limiting dried fruit intake and choosing lower-sugar options like unsweetened cranberries or prunes,” she said.
Tips to minimise impact
Holic health coach Isha Lall shared a few tips to reduce their negative impact on the skin:

Soak overnight – soaking reduces their heating nature
Balance them with cooling foods – pair with coconut water and fennel
Try to cap it at a handful

“When it comes to managing acne through diet, moderation is key. Incorporating antioxidant-rich foods and omega-3 fatty acids while staying hydrated can help maintain skin balance,” Deepalakshmi said. She also reminded that everyone’s skin reacts differently to food, and hence, keeping a food diary and consulting with a dermatolog or nutrition for tailored advice can provide a more effective strategy for clearer skin.