Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat diet that has become a top trend in recent years. While it can help with weight loss, its impact on skin health is less clear. Some claim it can cause acne, while others say it clears up their skin.
There is currently no scientific consensus on how the keto diet affects acne. However, there are a few theories on how it could cause or worsen acne, as well as evidence to suggest it could help clear up acne.
This article will explore the potential effects of the keto diet on acne, the mechanisms behind these effects, and provide tips for maximising skin health while on a keto diet.
| Characteristics | Values |
|---|---|
| Can the keto diet cause acne? | There is no conclusive scientific evidence. The current knowledge is based on a mix of older studies on diet and acne, knowledge of how the body works, and anecdotal evidence from doctors and patients. |
| How can the keto diet cause acne? | Diets high in dairy and oils can cause the body to produce more sebum, which can block pores and cause acne. Switching to a ketogenic diet may initially stress the body and cause an inflammatory reaction, worsening inflammation associated with acne. |
| Can the keto diet help with acne? | The keto diet is associated with lower levels of insulin and IGF-1, which are linked to acne. The diet also has anti-inflammatory effects, which may reduce acne over time. |
| Can the keto diet cause other skin issues? | The keto diet can cause a red and itchy skin rash called prurigo pigmentosa, commonly known as "keto rash". |
What You'll Learn
High-calorie keto diets can cause acne
It is a common misconception that a keto diet is a cure-all for acne. While it is true that a well-formulated ketogenic diet can improve skin problems, it is important to understand that not all keto diets are created equal. In fact, a high-calorie keto diet can actually make acne worse.
The Link Between Keto and Acne
Before delving into the specifics of how a high-calorie keto diet can contribute to acne, it is essential to understand the underlying connection between the keto diet and acne. Acne is an inflammatory skin disorder characterised by clogged hair follicles. The clogging occurs due to a combination of factors, including increased sebum production, abnormal shedding of skin cells, and the presence of bacteria called Propionibacterium acnes (P. acnes).
The keto diet, by virtue of its low-carb nature, can help mitigate some of these factors. Specifically, reducing carbohydrate intake leads to lower insulin levels, which in turn reduces sebum production and decreases inflammation. This is the primary mechanism by which the keto diet can improve acne.
The Impact of Calorie Intake
Now, let's turn our attention to the role of calorie intake in acne development. It is important to recognise that consuming too many calories, regardless of the dietary pattern, can contribute to acne. When the body receives an excess of calories, it activates a biological pathway called mTORC-1. This activation triggers a cascade of events, including increased sebum production and hyperkeratosis (overgrowth of skin cells inside the pores), both of which are key contributors to acne formation.
Therefore, a high-calorie keto diet can inadvertently exacerbate acne by stimulating this biological pathway. While the keto diet's inherent low-carb nature may help reduce some acne-causing factors, the surplus of calories can simultaneously aggravate other acne-provoking mechanisms.
Navigating the Keto Diet for Acne Management
If you are considering adopting the keto diet to manage your acne, it is crucial to approach it in a thoughtful manner. Here are some key considerations:
- Calorie Awareness: Monitor your calorie intake to ensure it aligns with your energy needs. While keto diets typically allow for generous fat consumption, be mindful that excessive calories, even from healthy fats, can be detrimental.
- Dairy Discretion: Dairy products, which are often included in keto diets, have been implicated in acne development. They can increase insulin and IGF-1 levels, contributing to acne. Consider reducing or eliminating dairy to see if it makes a difference for your skin.
- Whole Foods Focus: Prioritise whole, unprocessed foods. Even if you adhere to a keto diet, processed meats and other refined products can still contain sugar, corn syrup, and other additives that elevate insulin levels and provoke inflammation.
- Nutrient Adequacy: Ensure your diet includes a variety of nutrient-dense foods. While fats are important, don't neglect your intake of low-carb vegetables, which provide essential vitamins, minerals, and antioxidants that promote overall health and skin vitality.
- Individual Variability: Remember, everyone's experience with the keto diet and acne may vary. Some individuals may find that a well-formulated keto diet improves their skin, while others may still struggle with acne. It is important to assess your unique response and make adjustments as needed.
High leucine content in keto diets can cause acne
Leucine is a common amino acid in meat and dairy proteins. Leucine activates mTORC1, a signaling protein known to activate pro-inflammatory nuclear factor κB signaling, possibly aggravating the inflammation implicated in acne.
Leucine is provided in high amounts by milk proteins and meat. The Western diet, enriched in meat and dairy proteins, provides high and persistently increasing amounts of leucine. Leucine not only contributes to the synthesis of muscle proteins but can also be converted into lipids (fatty acids and cholesterol) and stored in adipose tissue.
Leucine-enriched Western diets may have two major effects on sebaceous lipogenesis:
- To increase leucine-stimulated mTORC1/SREBP signaling, thus driving the genetic program of sebogenesis.
- To provide leucine as a structural lipid precursor for de novo sebaceous lipid synthesis.
Leucine-rich diets provided by the Western diet appear as a new dietary factor promoting sebaceous lipogenesis.
Keto diets can cause acidic pee, which can lead to acne
Keto Diets, Acidic Pee, and Acne
The ketogenic diet is a high-fat, low-carb diet that encourages the body to enter a metabolic state called ketosis, where the body and brain rely on fat-burning and ketone production for energy. While the keto diet may be beneficial for weight loss, it can also have some negative side effects, including acne.
One reason keto diets may cause or worsen acne is the increased consumption of dairy and oils, which can lead to higher levels of sebum, a natural skin oil that can block pores and cause acne. Additionally, the stress of transitioning to a ketogenic diet may trigger an inflammatory reaction, exacerbating the inflammation associated with severe acne outbreaks.
Another factor to consider is the acidity of urine on a keto diet. Ketones produced during ketosis are acidic, and low-carbohydrate, ketogenic diets can lead to mild systemic acidosis, causing the body to reabsorb certain compounds it intended to eliminate. This can increase the body's inflammation burden, as acne is an inflammatory skin condition.
Furthermore, acidic urine is associated with the ingestion of large amounts of meat, and a high meat intake on a keto diet may contribute to more acidic urine. This can further disrupt the body's acid-base balance and potentially impact skin health.
While the link between diet and acne is complex and still debated by scientists, it is essential to understand the potential impact of dietary choices on skin health. The keto diet may be beneficial for some individuals, but it is crucial to be aware of possible side effects and make informed decisions regarding diet and skincare routines.
Dairy products in keto diets can cause acne
Dairy products are a common feature of keto diets. However, dairy products have been linked to acne. Dairy products contain carbohydrates, which increase insulin and IGF-1, which in turn increase sebum production. Sebum is a natural skin oil that can block pores and cause acne.
In addition, dairy products contain growth hormones and anabolic steroids, which may also be responsible for causing acne. A 2015 review published in the journal *Clinical, Cosmetic and Investigational Dermatology* showed a link between diets high in dairy and an increase in acne-causing sebum.
If you are following a keto diet and experiencing acne, it may be a good idea to cut out dairy products. This is especially true if you are getting a lot of your dietary fat from dairy.
There are several dairy alternatives available, such as almond milk, coconut milk, and vegan cheese. Giving up dairy may be challenging for some, but it could help clear up your skin.
It is important to note that the link between diet and acne is complex and not yet fully understood. The impact of a keto diet on acne may vary from person to person.
High-glycemic foods can cause acne
The link between diet and acne is complicated and still hotly debated by scientists. However, there is a growing body of research that suggests that high-glycemic foods may be a primary dietary culprit in causing acne.
High-glycemic foods are those that have the fastest blood sugar response. The glycemic index is a measure of the speed at which sugar in food enters your bloodstream. So, things like cupcakes and white bread are considered high-glycemic. It's important to note that the glycemic index doesn't measure a food's nutritional value, fat content, or anything else. It simply indicates how it will affect your blood sugar levels.
High-glycemic foods can cause changes in the body that lead to increased cellular growth and oil production, which can increase the chances of developing acne. Specifically, high-glycemic foods have been linked to increased levels of certain hormones in the body, like insulin, that can cause acne. Insulin also stimulates the synthesis of androgens, leading to high sebum production, a recognised correlate of acne severity.
You can try a plant-based diet with a good amount of lean protein like lean meats, legumes, and nuts. Fruits and non-starchy vegetables will provide complex carbohydrates and plenty of fibre while keeping blood sugar levels steady. It's also important to limit dairy and look for dark leafy greens to get calcium and other key nutrients.
Frequently asked questions
Keto acne is a skin condition that can be caused by a ketogenic diet. It can be itchy and often starts on the back, chest, or stomach with red bumps that look like small pimples.
Keto acne can be caused by a high-calorie diet, a high leucine content diet, and/or acidic pee. A high-calorie diet opens a door in your body's biology called mTORC-1, which senses how much energy you are giving your body and can make your body go into hypermode. Diets high in leucine, an amino acid found in protein, can also activate this response. Finally, ketogenic diets can increase the acidity of your urine, which can cause your body to reabsorb certain compounds it was trying to get rid of, increasing inflammation in the body.
To prevent keto acne, it is recommended to not go crazy on high-calorie foods and to eat a good amount of nutrient-packed, low-carb veggies. It is also recommended to not go overboard on meat and to focus on eating meat in moderation.
Treatments for keto acne include adopting a daily skincare routine that involves cleansing, toning, the use of acne treatment, and moisturizing. Stronger medications are available by prescription.
Alternative diets that can help prevent acne include low-glycemic load diets and paleo diets rich in vegetables.
