Keto And Cystic Acne: Is There A Link?

The ketogenic diet has been hailed as a solution for a variety of health issues, but what about its impact on skin health? Anecdotal evidence suggests a link between the keto diet and skin problems, particularly cystic acne. While the scientific community is yet to reach a consensus, some dermatologists and nutritionists believe that the high-fat content of the keto diet may lead to increased sebum production, resulting in acne breakouts. On the other hand, others argue that the keto diet's ability to lower insulin levels and reduce inflammation could be beneficial for acne management. With limited clinical research available, it's challenging to determine the exact relationship between keto and cystic acne.

High-fat diets may increase sebum production and acne

High-Fat Diets and Sebum Production

The Role of Sebum in Acne

Acne affects the oil glands in the skin, known as sebaceous glands, which secrete an oily substance called sebum. Sebum is composed of fatty acids, cholesterol, and squalene, and it helps keep the skin and hair moisturized and protected. However, when there is an excess of sebum, it can clump together with hair and skin cells, forming a plug that traps bacteria and leads to inflammation and pimples.

The Impact of High-Fat Diets on Sebum Production

According to board-certified dermatologist Dr. Debra Jaliman, the keto diet's high-fat content can increase sebum production, leading to potential acne breakouts. This is supported by the observation that many people on high-fat diets experience digestive issues, and when the digestive system is overwhelmed, fat globules can get stuck. The body then tries to eliminate them through the skin, which can result in cystic acne.

Additionally, high-fat diets can cause congestion in the lymph nodes, leading to a greasy texture on the skin. Processed fats, such as coconut butter and certain oils, can negatively impact the skin's microbiome, further contributing to skin issues.

Managing Acne and Finding Balance

While high-fat diets may increase the risk of acne, it's important to note that individual experiences vary. For some people, a well-formulated ketogenic diet may actually help reduce acne eruptions by lowering insulin levels and calming inflammation.

To maintain healthy skin, it is recommended to focus on a balanced diet that includes a variety of whole foods, with healthy fats being just one part of a well-rounded plan. This ensures that the body receives all the necessary minerals and nutrients for optimal health, including skin health.

Treating Acne

For those experiencing acne, there are several treatment options available. Maintaining a consistent skincare routine, such as washing the skin morning and evening, is crucial. Additionally, it is important to avoid picking at pimples, limit sun exposure, and keep bedsheets and pillowcases clean.

In terms of diet, reducing the consumption of dairy products and whey protein powders may help improve skin health. This is because dairy products can stimulate higher insulin and IGF-1 levels, which are associated with increased sebum production and acne formation.

Other dietary recommendations to improve skin health include consuming fatty fish, leafy greens, and cruciferous vegetables, as well as drinking green tea, which has antioxidant properties. Limiting alcohol and dark chocolate intake, as well as experimenting with intermittent fasting, may also help reduce acne breakouts.

Ketogenic diets can decrease insulin levels

Ketogenic diets have been shown to be effective for weight loss and glycemic control. After intervention with a ketogenic diet, the level of fasting blood glucose decreased by 1.29 mmol/L on average, and glycated hemoglobin A1c by 1.07. This is considered the ideal therapeutic effect of drugs that is possible to be achieved on HbA1c.

The possible mechanism for the health benefit of ketogenic diets on patients with type 2 diabetes is that the extreme restriction of carbohydrates reduces the intestinal absorption of monosaccharides, which leads to lower blood glucose levels and reduces the fluctuation of blood glucose. The effectiveness of ketogenic diets on regulating glucose metabolism has been confirmed by a large body of evidence.

The degree to which improved insulin sensitivity remains long-term is dependent upon the individual. Factors such as the duration that someone was insulin resistant and their current physical activity level may play a role in their level of carbohydrate tolerance after a successful period of time on a well-formulated ketogenic diet.

Ketogenic diets can not only control fasting blood glucose and reduce glycosylated hemoglobin but also improve lipid metabolism. Additionally, ketogenic diets can reduce BMI and body weight. Therefore, ketogenic diets may be used as part of the integrated management of type 2 diabetes.

Dairy products can increase acne

Dairy products are thought to increase acne for several reasons. Firstly, dairy cows are treated with artificial hormones that affect their milk supply, and these hormones may throw off your body's natural balance when consumed, triggering acne. Secondly, the growth hormones already present in milk may naturally aggravate acne. Thirdly, milk products, when combined with the high levels of refined foods and processed sugars in the Western diet, may disrupt insulin levels, making the skin more prone to acne.

Skim milk, in particular, has been found to be the most likely acne trigger. Whey and casein, the proteins in milk, stimulate growth and hormones in calves and in humans when we drink their milk. When we digest these proteins, they release a hormone similar to insulin, called IGF-1, which is known to trigger breakouts. The processing of skim milk may explain why it is more often linked to acne severity than whole milk. Whey proteins are added to give skim milk a creamier consistency, and some evidence suggests that these proteins impact acne development.

In addition to the hormones present in milk, the natural sugar, lactose, can also cause acne. After infancy, it becomes more difficult for humans to digest lactose, and if you are one of the 65% of people who are lactose intolerant, your acne could be due to a lactose sensitivity or allergic reaction.

While the link between dairy and acne is not fully understood, there is significant evidence to support the idea that dairy can irritate or cause acne for some people. If you suspect that dairy is causing your acne, you can try cutting it out of your diet completely and observing how your skin reacts.

Omega-3 fatty acids may reduce inflammation and improve skin health

Omega-3 fatty acids are essential for maintaining optimal health. They offer a wide range of benefits, including the potential to reduce inflammation and improve skin health.

Reducing Inflammation

Inflammation is a natural defence mechanism that protects the body from infection and damage. However, when inflammation persists for an extended period, it can lead to chronic inflammation, which, in turn, contributes to various chronic illnesses, including heart disease and cancer. Omega-3 fatty acids have been found to reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. Studies have consistently shown a connection between omega-3 supplementation and reduced inflammation.

Improving Skin Health

Omega-3 fatty acids, specifically DHA, are structural components of the skin and are responsible for maintaining the health of cell membranes, which make up a large part of the skin. EPA, another type of omega-3, also offers several benefits for the skin, including promoting skin hydration, preventing hyperkeratinization of hair follicles, protecting against premature skin ageing, and reducing the risk of acne. Animal studies suggest that omega-3s may also help protect the skin against sun damage.

The Role of Diet

While the benefits of omega-3 fatty acids are clear, it is important to ensure adequate intake through diet. Consuming fatty fish, such as salmon, mackerel, sardines, herring, and anchovies, is an excellent way to obtain omega-3s. Additionally, omega-3 supplements can be considered for those who do not consume enough fatty fish.

In conclusion, omega-3 fatty acids play a crucial role in reducing inflammation and improving skin health. By including adequate amounts of omega-3s in your diet, you can potentially reduce the risk of inflammatory conditions and promote healthier, more radiant skin.

A low-glycemic diet can improve acne

Acne is an inflammatory disorder where hair follicles under the skin become clogged by oil and dead skin cells. This creates the perfect environment for bacteria to form and causes the redness and swelling that is often seen when a breakout occurs.

While age, stress, and hormones are often linked to acne breakouts, diet is also a contributing factor. Research has shown a connection between diets high in fat and sugar and acne breakouts. For example, a study published by JAMA Dermatology found that, compared to participants who had never had acne, those who had acne were 54% more likely to consume foods high in fat and sugar, 76% more likely to drink at least five glasses of milk a day, and more than twice as likely to consume at least five servings of sugary beverages.

High glycemic index and increased daily glycemic load intake have a modest yet significant acnegenic effect. A high glycemic index diet causes a consistent and dramatic rise and fall in blood sugar levels, which in turn causes the skin to produce more oil and become inflamed, ultimately leading to breakouts. In contrast, a low glycemic index diet works to keep blood sugar levels stable throughout the day, promoting healthy, glowing skin as you avoid the excess oil production and inflammation that comes with high glycemic index foods.

A 2007 study observing 43 young acne-prone men found that a low-glycemic load (GL) diet led to a greater reduction in acne lesions than a high-GL diet. The low-GL group also experienced a decrease in androgen and insulin levels, improved insulin sensitivity, and weight loss. By contrast, the high-GL group experienced weight gain, increased insulin levels, and insulin resistance.

Another study placed 2,258 Americans on a low GI diet for weight loss, and the results showed fewer acne breakouts in 87% of the participants. Even 91% said they needed less of their acne medication while on the diet.

To keep your skin healthy, incorporate foods low on the GI scale into your diet as much as possible. This includes whole foods with little to no processing such as non-starchy vegetables, fruits, whole grains, lean proteins, and healthy fats.

While skincare regimes are therapeutic, they can only do so much to prevent acne breakouts. What’s most important is what you choose to put in your body.

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