Many people who struggle with acne have heard that diet can affect their skin, and some believe that a low glycemic diet could even "cure" acne. This article explores the relationship between diet and acne, focusing on the potential benefits of a low glycemic diet.
The Glycemic Index and Glycemic Load
Acne is significantly influenced by glycemic load (GL), which results from the quantity of carbohydrates consumed and how quickly they are metabolized. The glycemic index (GI) measures how quickly a food raises blood sugar levels. High GI foods, like sugary snacks or refined carbs, cause insulin and other hormones-like IGF-1 (insulin-like growth factor)-to spike. A low GI diet focuses on consuming foods that have a minimal impact on blood sugar levels. Try to eat foods on the GI scale that are number 55 or less.
How High Glycemic Foods Impact Acne
There is an association between high-GL foods and severe acne. Such diets increase insulin and insulin-like growth factor 1 (IGF-1) levels, which then stimulate sebum production and androgen hormone release, which ultimately results in the development of acne. Over time, repeated insulin spikes may lead to insulin resistance, which can worsen hormonal and inflammatory acne even further.
Foods that produce a high glycemic load - or high levels of blood glucose - such as white bread and potatoes tend to cause a rapid surge in blood sugar. High glycemic foods trigger spikes in blood sugar and contribute to acne. These foods may include:
- Pasta
- White rice
- White bread
- Breakfast cereals
- Baked goods
- Potatoes
- Sugars
- Sugar-sweetened beverages
When your blood sugar rises quickly, it can cause the body to release the hormone known as insulin-like growth factor 1 (IGF-1). High levels of IGF-1 in your blood may cause the oil glands in your skin to produce more sebum, increasing your risks of acne and skin inflammation.
Read also: Navigating the Low Glycemic Diet
The Low-Glycemic Diet Approach
The low-glycemic diet approach focuses on consuming foods that have a minimal impact on blood sugar levels. Conversely, other carbs, such as high-fiber cereals or beans, create a more gradual change and are considered to have a low glycemic index. By adopting a low-glycemic diet that includes fresh vegetables, fruits, beans, and steel-cut oats, some individuals have reported improvements in their acne.
Scientific Evidence: Low-Glycemic Diet and Acne Reduction
Numerous studies have investigated the relationship between a low-glycemic diet and acne reduction.
- In a study conducted in the USA, 2,258 patients were placed on a low-glycemic diet to facilitate weight loss. Notably, 87% of the patients reported a decrease in acne, and 91% reported a reduced need for acne medication.
- In Australia, 43 male participants aged 15 to 25 years switched to a low-glycemic diet for 12 weeks. At the study's conclusion, those who followed the low-glycemic diet exhibited significantly less acne compared to those who maintained their normal diet. At 12 weeks, mean total lesion counts had decreased more in the low-glycemic-load group (-23.5 +/- 3.9) than in the control group (-12.0 +/- 3.5). The experimental treatment was a low-glycemic-load diet composed of 25% energy from protein and 45% from low-glycemic-index carbohydrates. In contrast, the control situation emphasized carbohydrate-dense foods without reference to the glycemic index.
- Similarly, a study in Korea involved 32 patients aged 20 to 27 years who followed either a normal or low-glycemic diet for 10 weeks. The group on the low-glycemic diet experienced a significant reduction in acne compared to the control group.
- A food log study in Turkey involving 86 patients, 50 of whom had acne, found that individuals with more severe acne tended to consume a high-glycemic diet.
Study on Glycemic Load and Acne Severity
A study aimed to see how a low-GL diet could affect the severity of acne. The sample size consisted of 50 females aged 15-35 years. The trial included 50 participants, split into two groups: 25 in the control group and 25 in the treatment group. The trial went on for 12 weeks and used a food questionnaire to gather data each month. Participants were given scores based on how much high-GL food they ate. The score range between 0 and 35 showed a low intake of high-GL foods, and a score range between 35 and 55 was considered to be the average intake of high-GL foods. A score range between 55 and 75 showed a very high intake of high-GL foods.
In the control group, after one month, 18 participants (70%) had GL scores above 55, which correlated with higher acne severity. In contrast, only three participants (12%) had low-GL scores (0-35). The treatment group showed significant improvement; initially, 15 participants (60%) had high-GL scores, but this number decreased to nine participants (40%) by the end of the study. After three months, 10 participants (45%) in the treatment group achieved low-GL scores (0-35), compared to only two participants (10%) in the control group. Dietary counseling along with low-GL foods can improve acne severity and lesions in adult females.
The Cow's Milk Controversy: Exploring its Connection to Acne
Research also suggests cow’s milk specifically may worsen acne and decrease the effectiveness of acne treatment. Studies on Cow's Milk and Acne:
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- Study with Adult Women: A study conducted in the USA, involving 47,355 adult women, found that drinking two or more glasses of skim milk per day increased the likelihood of acne by 44% compared to those who consumed less milk.
- Study with Girls aged 9 to 15 Years: Another study in the USA, with 6,094 girls aged 9 to 15 years, revealed that the consumption of cow's milk (whole, low-fat, or skim) was associated with a higher prevalence of acne.
- Study with Boys aged 9 to 15 Years: Similarly, a study involving 4,273 boys aged 9 to 15 years in the USA reported a link between the consumption of skim milk and a higher incidence of acne.
- Study in Italy: In a study involving 205 patients aged 10 to 24 years in Italy, it was found that individuals with moderate to severe acne consumed significantly more cow's milk compared to those with little to no acne.
- Study in Malaysia: A study in Malaysia, involving 88 patients aged 18 to 30 years, discovered that individuals with acne consumed more cow's milk and high-glycemic foods compared to those without acne.
Some theories propose that hormones present in cow's milk, such as insulin-like growth factor 1 (IGF-1) and androgens, may contribute to the development of acne by increasing sebum production and promoting inflammation. Cheese, yogurt, and other dairy products don’t seem to have the same effects.
Other Dietary Considerations
While the connection between diet and acne is still being explored, certain dietary factors have been suggested to potentially influence skin health:
- Omega-3 Fatty Acids: Including omega-3 fatty acids in your diet, found in fatty fish (such as salmon and mackerel), flaxseeds, and walnuts, can potentially contribute to healthier skin. Omega-3 fatty acids have anti-inflammatory properties that may help reduce acne-related inflammation.
- Antioxidant-Rich Foods: Consuming foods rich in antioxidants can be beneficial for skin health. Colorful fruits and vegetables, green tea, dark chocolate, and nuts are examples of antioxidant-rich foods that help combat oxidative stress and inflammation in the body.
- Probiotics: Maintaining a healthy gut microbiome through the consumption of probiotic-rich foods, such as yogurt and fermented vegetables, may have a positive impact on skin conditions like acne. Probiotics promote a balanced immune response and reduce inflammation.
- Hydration: While not directly linked to acne, proper hydration plays a crucial role in overall skin health. Drinking an adequate amount of water helps maintain skin elasticity, flush out toxins, and support a healthy complexion.
Foods to Include in a Low Glycemic Diet
Eating low glycemic foods made of complex carbohydrates may reduce your chances of developing acne. Examples of complex carbohydrates include:
- Whole grains
- Legumes
- Fruits and vegetables
Additional skin-friendly food choices may include:
- Yellow and orange fruits and vegetables, such as carrots, apricots, and sweet potatoes
- Spinach and other dark green and leafy vegetables
- Tomatoes
- Blueberries
- Whole wheat bread
- Brown rice
- Quinoa
- Lean turkey
- Pumpkin seeds
- Beans, peas, and lentils
- Salmon, mackerel, and other kinds of fatty fish
- Nuts
Foods to Avoid or Limit
Other foods that could exacerbate acne may include:
Read also: Walnut Keto Guide
- Corn
- Cola and soft drinks
- Alcohol
- Eggs
- Gluten
- Processed meats like deli or hot dogs.
In general, the so-called Western diet or “standard American diet” has been found to stimulate the production of hormones that increase the secretion of skin oil. A 2023 narrative review also suggests the Western diet is linked to greater inflammation levels, which could also contribute to chronic acne problems. The Western diet is high in:
- High glycemic carbohydrates
- Dairy
- Sodium
- Red meats
- Saturated fats
- Trans fats
- Refined foods
Supplements for Skin Health
Foods and supplements containing the following ingredients may also improve the overall health of your skin:
- Zinc
- Vitamin A
- Vitamin C
- Vitamin E
- Curcumin
- Biotin
- Antioxidants
Research also suggests probiotics and omega-3 fatty acids may reduce acne and improve absorption of oral acne medications like isotretinoin.
Acne: Causes and Contributing Factors
Acne occurs when the skin’s pores clog with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormones may cause oil glands to produce excess oil, which increases the chance of acne. Many adults also develop acne. Dietary choices could be a factor.