Do Eggs Cause Pimples? - Beautiful With Plants

Wondering do eggs cause pimples? Let’s get to the bottom of whether your eggy breakfast favourite could be contributing to your skin problems.

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

Eggs may contribute to acne due to hormones and biotin content, while egg allergies can also cause skin issues. Alternatives like tofu, chickpeas, and flaxseeds provide essential nutrients that promote healthier skin.

Contents

The Egg and Acne Connection

Let’s dive into how eggs might be impacting your skin health.

The Research We Need

Unfortunately there’s a lack of high-qualityscientific evidence (i.e. reliable!) that can tell us for sure if eggs cause acne.

The Ideal Study

In the ideal research study for our question, women with acne-prone skin would be divided into two groups. One group would eat eggs regularly, while the other would avoid them completely. Researchers would monitor acne development, hormone levels, and inflammatory responses over several months. This would give us clear answers about the link between eggs and acne.

Since this experiment hasn’t been done yet, we have to rely on less reliable research studies and even personal experiences or dermatologist opinion.

It’s essential to consider all possible ways eggs might affect your skin health.

Hormones in Eggs

Some chatter suggests that extra hormones in eggs might trigger acne breakouts. For example, eggs from hormone-fed chickens could be problematic for acne-prone skin. However there’s also a lot of denial about chickens being fed hormones.

So unfortunately I don’t think there is a clear answer for this angle.

That said, eating too many eggs may increase the risk of hormonal acne anyway. While I mentioned above that we don’t know about added hormones, eggs naturally contain some anyway.

Therefore moderation is key and consider the number of eggs you consume in a day or a week.

Biotin and Sebum Production

Eggs have a high content of biotin, a type of vitamin b, which is supposed to be great for hair and nails. However, there’s concern that too much biotin might increase sebum production, leading to acne breakouts.

Again, there’s no ‘hard evidence’ that shows this is the case and the concern is usually about biotin supplements, which would have much much more biotin in them compared to your eggs.

As other supplements have been linked with acne, it might be that taking of certain supplements is the real problem, rather than just the nutrient itself (1).

To make things even more confusing, another study suggested that biotin treatment could be effective for comedonal acne, and to control flaking and irritation in people taking retinoids for acne (2).

Could an Egg Allergy Be the Culprit?

Sometimes, the problem with eggs isn’t just hormones or biotin. It could be an allergy. In one study, the most common food allergens for people with acne were whole chicken egg, chicken egg protein, and chicken meat (3).

Imagine that—your breakfast scramble might be betraying you!

Why an Elimination Diet Works

In 71.9% of cases, cutting out these foods led to a big improvement in skin inflammation (3).

If you have acne-prone skin, an elimination diet might help you figure out if eggs are the root cause of acne. It’s like playing detective with your diet.

Spotting an Egg Allergy

Egg allergies can cause more than just tummy trouble. They can lead to acne lesions and other skin issues. If you think eggs might be sabotaging your skin, try eliminating them and see if your skin clears up. You might be pleasantly surprised!

By understanding all of these connections between pimples and eggs, you can make better choices for your overall skin health.

You’ll also like:
The Hidden Enemy: When Allergies Cause Acne

Egg Whites vs. Egg Yolks

Egg whites are high in protein but low in fat. They are less likely to cause acne lesions than egg yolks.

Meanwhile egg yolks are nutrient-rich but contain more fats. These fats could potentially clog pores and lead to skin blemishes.

Delicious Alternatives to Eggs for Clear Skin

Ready to trial an egg elimination diet for yourself? Great! Here are some suggestions to get you going.

Don’t be scared about wasting your time either. All are great for your skin regardless of acne, making this test on eggs worth your effort anyway.

Scrambled Eggs

Already missing your morning scramble? Try scrambled tofu instead. It’s a fantastic substitute that mimics the texture and taste of scrambled eggs. Just add some turmeric for colour, nutritional yeast for a cheesy flavour, and your favourite veggies.

Skincare bonus: The essential nutrients in tofu, like calcium and plant-based protein, support healthy skin and prevent premature ageing.

Omelets

Craving an omelet? Chickpea flour is your new best friend. Mix it with water and spices to create a batter that cooks up just like an omelet. Fill it with veggies, herbs, and even vegan cheese.

Skincare bonus: Chickpeas are rich in fibre and promote a low-glycemic diet, which helps manage hormonal changes that contribute to the development of acne.

Baking with Eggs

For your baking needs, consider flaxseeds or chia seeds as egg replacements. Mix one tablespoon of ground flaxseed or chia seeds with three tablespoons of water and let it sit for a few minutes until it forms a gel. This mixture can replace eggs in most baking recipes.

Skincare bonus: Flaxseeds and chia seeds are packed with omega-3 fatty acids, which are great for healthy skin, reducing skin sensitivity and reducing inflammation (4, 5).

Egg Salad

Can’t imagine life without egg salad? Try using mashed chickpeas instead. Mix them with vegan mayo, mustard, and spices to create a delicious and satisfying egg salad alternative.

Skincare bonus: Chickpeas are loaded with zinc, which helps repair damaged skin and improve overall skin health (6).

Breakfast Burritos

Love your breakfast burrito loaded with eggs? Swap the eggs for a mix of black beans and sweet potatoes. This combo is hearty and full of flavour.

Skincare bonus: Black beans are high in antioxidants, promoting healthier skin and preventing fine lines and wrinkling.

You’ll also like:
5 Easy Vegan Foods to Treat Your Acne

Your Own Experiment

Consider trying an egg-free diet for a few weeks. Pay attention to how your skin reacts. It might just be the key to achieving your clear skin and reducing acne breakouts.

Mindset Strategies

Try It for a Month: Give this egg-free diet a chance for just a month. If it doesn’t help your skin, you can always go back to eating eggs.
Think Holistic: Consider this a holistic approach to your skincare routine. It’s not just about acne; these changes can improve your overall skin health.
Enjoy the Benefits: Remember that even if your acne doesn’t clear up, you’re still benefiting from the other skincare bonuses of these foods.

This experiment isn’t just about fighting acne; it’s about embracing a diet that supports healthy skin in multiple ways. Enjoy the journey and the delicious, nutritious foods that come with it!

You’ll also like:
The Simplest Acne Free Diet Plan: 30 Days Clearer Skin

Other Foods You Should Consider (to find the culprit)

Let’s explore how different dietary factors might affect your skin.

Dairy Products/Milk Products

Dairy products can affect hormone levels and lead to acne breakouts. Milk and other milk products contain hormones that might trigger hormonal acne. Switching to plant-based options can help improve overall skin health.

White Bread and Whey Protein

High glycemic foods like white bread can spike blood sugar levels and lead to acne development.

Whey protein is another potential source of acne-triggering hormone. Opt for whole grains and plant-based proteins to avoid these issues.

Chocolate and Animal Products

Some people believe chocolate causes acne, and the research points to cocoa specifically (. Animal products can contain hormones that affect insulin levels and contribute to acne development. Reducing these foods can help you maintain clear skin.

Conclusion: Do Eggs Cause Pimples?

So, do eggs cause pimples? It’s possible for some people, especially those sensitive to hormones or fats in eggs. Experimenting with your diet can reveal what works best for your skin. If you’re aiming for clear skin, consider plant-based alternatives. Your journey to a radiant complexion might just start with rethinking your breakfast.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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