Are Your Sushi Dates Breaking You Out?
What’s better than a spicy tuna roll drenched in soy sauce? If happy hour sushi is making it on your calendar frequently then we are jealous -- but also slightly concerned for your skin. We find that clients are quick to blame “falling off their diet” for a new breakout, but they often miss this big connection. Frequent sushi intake is problematic for acne for two reasons: soy and iodine.
A 10 gram serving of dried nori seaweed, which is what typically wraps a roll, contains 1.5 times the amount of iodine that you need daily -- and that is not even counting whatever items are wrapped in that seaweed and the seaweed salad you eat on the side. Iodine is a HUGE link to acne, which you may know from several of our acne blogs. It gets excreted through the pores and causes irritation on the way out. This is why we warn against the three big iodine carriers: multivitamins, iodized salt, and dairy. And while those are probably drilled into your head, you should know that seafood (including oysters, shrimp, tuna) contains a lot of iodine as well. But let’s face it, half of the reason sushi is so good is the salty soy sauce it is dipped in and, sadly, soy intake can be another secret acne culprit (sighhh).
Soy is androgen causing which can block estrogen production and lead to more oil and acne, especially if your acne is triggered by high progesterone/testosterone levels -- so it’s a good idea to limit your consumption. In the traditional Japanese preparation of soy, it is farmed and used in small quantities and oftentimes fermented. But, in America, soy is farmed in large quantities and is most often genetically modified which makes it even more likely to alter hormone levels. If you’re unable to avoid soy, organic soy options are a better choice (much like organic dairy options are a better choice than conventional dairy options), but you still are taking a risk when it comes to breakouts.
We all love to pretend eating a sushi roll (sometimes even fried and filled with cream cheese) dipped in pure soy and salt is healthy food since it contains fish. But the truth is that fish and the seaweed it is wrapped in should be an occasional treat for acne sufferers. Otherwise, you are best to stick to salmon and local fish for skin-loving omega 3’s.
As always, when it comes to diet and acne -- we don’t say never eat sushi again. It’s up to you to take the facts and look for patterns in your own skin. But, if sushi is your go-to a couple of times a month or more, try finding a new happy hour spot or different option at the Whole Foods deli.