Acne & Your Diet: High Glycemic Foods and Acne

Acne is no laughing matter. Severe acne can be painful, unsightly, and lead to permanent scarring of your skin.

It’s not just teens that suffer from acne. Adult women get lots of acne. In fact, data shows that nearly 50% of women 21–30 have acne, and over a quarter of women 31- 40 still have acne.

Think acne ends after 40? Think again. More than 10% of women between 41–50 still have acne!

Newer scientific evidence is showing that there may be a connection between acne, diet and high glycemic index foods.

Black Women and Acne

For black women, it’s not just the actual pimples of acne that are problematic. Darker skin types are more likely to develop dark spots (post inflammatory hyperpigmentation) from acne. These dark spots can be embarrassing, and last months and months after the actual pimple resolves

For many black women, it’s the dark spots that are left by acne that are more of the problem — not the acne itself!

Luckily, for those of us that develop dark spots, there are things that we can do to fade them, which you can read about here.

Besides its cosmetic impact, acne can be associated with depression, anxiety, lower self esteem and isolation. One study found that 45% of people with acne suffered from social phobias, compared with only 18% of those without acne.

Acne & Diet

I’m often asked if there is really an association between acne and diet. Most people want to know if there are certain foods that they should avoid to help fight their acne.

The truth of the matter is that the role that diet plays in acne is pretty controversial. However, there is growing data that shows a connection between acne, diet and high glycemic foods.

Recently, there has been more evidence that diet — in addition to other factors — might play a role in the development of acne for some people.

Starches, Glycemic Index & Your Skin

Evidence suggests that a diet heavy in starchy, high glycemic index carbohydrates like white potatoes, white bread, white rice and processed foods like crackers, sugary snacks and sugared drinks may be associated with acne for some people. Unfortunately, this type of diet is all too common in the Western world!

Several recent studies point to a connection between acne, diet and high glycemic foods. A study looking at adults in New York City that suffered with acne found that those with acne were more likely to have a diet higher in carbohydrates than those without acne. In another investigation, people that ate a low glycemic index diet had lower amounts of a chemical (IGF-1) that is associated with the development of acne.

What is Glycemic Index?

When you eat carbohydrates (sugars and starches) your blood sugar rises. The ‘glycemic index’ of a carbohydrate refers to the effect that the food has on your blood sugar.

The glycemic index scale goes up to 100. White bread has a high glycemic index, about 70. By contrast, lentils have a low glycemic index, about 29.

Higher glycemic index foods cause your blood sugar to rise higher, and more quickly, than low glycemic index food. Over time, a higher glycemic diet can lead to higher insulin levels, inflammation, insulin resistance, weight gain, and even type II diabetes.

Low glycemic index foods cause your blood sugar to rise less, and more slowly. They’re also digested more slowly, and cause less of a rise in your insulin levels. Acne seems to be less prevalent in places where people eat a low glycemic diet.

Lower glycemic diets may be associated with fewer pimples, decreased markers of inflammation, and smaller oil glands.

Look here for more information about glycemic index and your health.

Acne, Diet and High Glycemic Foods

If you’ve got acne, always start with a dermatologist. It’s important to make sure that there aren’t other underlying conditions (like a hormonal problem) that could be associated with your acne. You should also be sure to get a good physical exam, and discuss any dietary changes that you’re planning to make with your physician.

If you’re fighting acne, you should be cautious with these high glycemic index foods:

• White rice
• White potatoes
• White bread
• Boxed cereals
• Instant oatmeal
• Sodas
• Corn syrup
• French fries
• Honey

For a clearer complexion, try these lower glycemic index foods:

• Grains (barley, quinoa)
• Wholegrain and multigrain bread
• Beans/Legumes
• Non starchy vegetables (carrots, broccoli, cauliflower, tomatoes, celery)
• Nuts and seeds
• Fruits (apples, pears, grapefruit and peaches)

For more information on low glycemic food ideas here.

Even if you don’t have acne, being aware of the glycemic index of foods can still boost your health. A lower glycemic index diet could help with weight loss, obesity prevention, and lower your risk of diabetes and heart disease!