The Glycemic Index is a rating system for foods high in carbohydrates. When digested, carbohydrates break down into glucose which enters our bloodstreams as sugar molecules.
Studies indicate that people who consume low-glycemic diets experience fewer acne outbreaks. These diets help regulate your blood sugar levels to decrease instances of inflammation and excess sebum production, thus decreasing acne breakouts.
Refined Carbohydrates and Sugars
Refined carbohydrates are sugars and starches produced through processing to remove portions of grain kernels, altering their texture and prolonging their shelf life on store shelves. Examples of refined carbs are white bread, pastries and frozen waffles – though some are “enriched,” with B vitamins and iron added back in. Even then these products still contain less healthy micronutrients than whole grains.
Foods containing added sugars can often be easily identified by their sweet flavor, though you might also encounter them in salad dressings, sauces and yogurts. Labels will likely list such ingredients as high fructose corn syrup, dextrose, glucose or brown rice syrup.
Studies have revealed that individuals following a low-glycemic index diet experience fewer acne outbreaks. It’s thought this is likely because eliminating refined carbs helps avoid spikes in blood sugar that result in inflammation and excessive sebum production, both common acne triggers. Unfortunately, however, diet alone cannot keep breakouts under control; other strategies, including acne medication or skin care products will still need to be employed to effectively manage breakouts.
Processed Foods
Dietitian Lindsey Wohlford defines processed food as any food that has been altered from its original state, such as artificially dyed ketchup, soda and potato chips. Processed foods also include any dairy products like milk chocolate or butter as well as packaged meals such as macaroni and cheese.
Keep a food log to help identify which foods seem to trigger breakouts for you and focus on eating a nutritious diet plan, no matter your response to specific foods.
Studies suggest that diets low on both the Glycemic Index (GI) and Glycemic Load (GL) reduce insulin levels, potentially helping reduce acne. These values take into account how carb-rich foods impact on blood sugar levels when eaten in average serving sizes.
Fruits
Diets with low glycemic index ratings may help alleviate acne and other skin conditions, but it’s important to remember that they do not take portion size into account; rather, focus on eating nutritious whole food in adequate amounts and getting as many essential vitamins and minerals as possible.
Foods high on the glycemic index index such as refined carbohydrates and sweet drinks can trigger inflammation and blood sugar spikes that cause hormonal shifts that increase oil production and worsen acne. Meanwhile, processed meats, which often contain sodium content and can aggravate skin conditions like rosacea or atopic dermatitis can exacerbate their symptoms as well.
A Western diet high in hyperglycemic carbohydrates, milk and dairy products, saturated fats including trans-fats, and deficient in omega 3 polyunsaturates is known to contribute to acne vulgaris. Diet-related aberrations of follicular metabolism and signaling contribute to hyperproliferation, Propionibacterium acnes overgrowth and comedogenesis; imbalance between metabolic transcription factor FoxO1 and the nutrient-sensitive kinase mammalian target of rapamycin complex 1 (mTORC1) further worsen sebofollicular inflammation and acne vulgaris.
Vegetables
Researchers found that following a low Glycemic index diet significantly reduced inflammatory papules and improved hydration while improving overall appearance of skin. Furthermore, IGF-1 levels decreased which can contribute to excess sebum production.
Glycemic index measures how quickly food raises blood sugar. Insulin helps manage these levels, but too much sugar may lead to insulin resistance and ultimately diabetes.
High-glycemic foods may lead to inflammation and excess sebum production in the skin, contributing to acne formation. Switching to a diet rich in vegetables and some fruits for best results in terms of acne reduction.
Fresh fruits and vegetables without cooking or processing are ideal. Try to include different kinds of fresh produce every day as each provides different nutrients. When possible, vegetables should be eaten raw since cooking can damage some essential phytochemicals found within them.
