Leena Watts
Diet is believed to play a role in acne development, with certain dietary choices potentially improving or worsening the condition. Research suggests that a low-glycemic diet may help reduce acne by minimising blood sugar spikes and subsequent inflammation and sebum production. Additionally, omega-3 fatty acids, probiotics, and antioxidants may help combat acne, while dairy products, high-glycemic foods, and sugars may contribute to acne development. While dietary changes can be beneficial, acne is influenced by multiple factors, including hormones, bacteria, genetics, and stress levels, and it may take up to 12 weeks for dietary modifications to show noticeable effects on the skin.
| Characteristics | Values |
|---|---|
| High blood sugar | Can cause the body to release the hormone insulin-like growth factor 1 (IGF-1) which can increase the risk of acne |
| High glycemic foods | Triggers spikes in blood sugar and contributes to acne |
| Western diet | Linked to greater inflammation levels which could contribute to chronic acne problems |
| Low-glycemic diet | May reduce acne |
| Dairy products | May increase the risk of acne |
| Omega-3 fatty acids | May reduce acne |
| Probiotics | May reduce acne |
| Zinc | May help kill bacteria that cause acne |
| Iodine | Too much iodine may cause acne |
| Selenium | May help protect skin cells from damage and infections |
| Vitamin E | May help protect skin cells from damage and infections |
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What You'll Learn
- A low-glycemic diet may reduce acne by minimising blood sugar spikes and inflammation
- Dairy products may increase acne due to whey proteins and insulin secretion
- Omega-3 fatty acids may reduce acne by lowering inflammation
- High-fibre diets can help control blood sugar, keeping acne at bay
- Zinc-rich foods may help kill acne-causing bacteria and reduce inflammation
A low-glycemic diet may reduce acne by minimising blood sugar spikes and inflammation
Dietary choices may affect the health of your skin. Certain foods, such as white bread, fries, and milk, can cause your blood sugar to rise quickly, which may worsen acne. When your blood sugar spikes, your body produces more of a hormone called insulin-like growth factor 1 (IGF-1). High levels of IGF-1 in your blood can cause the oil glands in your skin to produce more sebum, increasing your risk of acne and skin inflammation.
High glycemic foods trigger spikes in blood sugar and contribute to acne. These foods include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice. A low-glycemic diet may reduce acne by minimising these blood sugar spikes and the resulting inflammation.
Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, steel-cut oats, nuts, avocados, eggs, and other healthy fats like omega-3 fatty acids. Research has shown that a low-glycemic diet can lead to fewer breakouts. In one study, 87% of patients reported less acne, and 91% needed less acne medication. Another study of 43 males with acne who followed a low-glycemic diet for 12 weeks showed significantly less acne than those who ate their normal diet.
While a low-glycemic diet may help reduce acne, it is important to note that other factors, such as skincare routines and medication, also play a role in managing acne. Additionally, everyone's skin is different, and there may be other foods that trigger breakouts for certain individuals. Keeping a food diary can help track the effect of dietary choices on acne.
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Dairy products may increase acne due to whey proteins and insulin secretion
Dietary choices may affect the health of your skin. Certain foods can cause your blood sugar to rise quickly, which can lead to acne. This is because a spike in blood sugar can cause the body to release the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 may cause the oil glands in your skin to produce more sebum, increasing your risk of acne and skin inflammation.
Dairy products, especially milk and whey protein-based products, have been linked to acne. This is because whey proteins stimulate the secretion of insulin and IGF-1, which can cause acne breakouts. Whey and casein, the proteins in milk, stimulate growth and hormones in calves and in humans when we drink milk. When we digest these proteins, they release IGF-1, which is known to trigger breakouts.
In addition, the hormones in milk can interact with our own hormones, disrupting our body's endocrine system and signalling breakouts. Studies have found that skim milk is the most likely acne trigger, with women who drank two or more glasses of skim milk per day being 44% more likely to have acne.
If you suspect that dairy is causing your acne, you can try an elimination diet to see if your skin improves. There are also non-dairy milk options available, such as almond or other nut-based milks, or goats milk.
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Omega-3 fatty acids may reduce acne by lowering inflammation
Dietary choices may affect skin health, and certain foods may raise your blood sugar, causing the body to release the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 may cause the skin's oil glands to produce more sebum, increasing the risk of acne and skin inflammation. High-glycemic foods, such as white bread, fries, pastries, and sugary drinks, can trigger spikes in blood sugar and contribute to acne.
Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients known for their anti-inflammatory properties. They help reduce pro-inflammatory cytokines, eicosanoids, and insulin-like growth factor-1. This suggests their potential to reduce acne severity, especially when deficits are present.
A study by Guertler in 2024 explored the potential of omega-3 fatty acids in acne patients. Over 16 weeks, 60 patients without prescription medication followed a Mediterranean diet and took oral algae-derived omega-3 supplements. Blood EPA/DHA levels were tracked, and clinical assessments were conducted. The results indicated that omega-3 fatty acids may help alleviate acne severity.
Additionally, older epidemiological studies have shown that communities with diets high in omega-3 fatty acids have lower rates of acne. One study in North Carolina found that all primary signs of acne were significantly lower in these communities. Furthermore, a report on five cases of acne treated with eicosapentaenoic acid and antioxidant nutrients showed a 30% reduction in inflammatory papules.
Overall, while more research is needed, omega-3 fatty acids may help reduce acne by lowering inflammation and improving overall skin health.
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High-fibre diets can help control blood sugar, keeping acne at bay
Dietary choices may affect the health of your skin. Certain foods, such as white bread, fries, and sugary drinks, can cause your blood sugar to rise quickly, which may worsen acne. This is because spikes in blood sugar can cause the body to produce more sebum, an oily substance in the skin that can lead to acne.
High-fibre diets can help control blood sugar levels, keeping acne at bay. Fibre-rich foods include fruits and vegetables, whole grains, and healthy fats. Fruits and vegetables such as leafy greens, berries, tomatoes, and cruciferous vegetables are high in fibre and can help regulate blood sugar levels. They are also rich in vitamins, minerals, and antioxidants, which can help protect the skin. Examples of fibre-rich whole grains include brown rice, quinoa, and buckwheat, which contain fibre and complex carbohydrates that can help maintain stable blood sugar levels and minimise inflammation.
Healthy fats, such as omega-3 fatty acids, are another important component of a high-fibre diet for acne control. Omega-3 fatty acids are known for their anti-inflammatory properties and can assist in reducing inflammation associated with acne. They also aid in lowering the production of IGF-1, a protein linked to acne. Additionally, omega-3 fatty acids promote overall skin health by providing the necessary amounts of omega-6 and omega-9 fatty acids.
It is worth noting that while a high-fibre diet can help control blood sugar spikes, it is not the sole determinant of acne development. Other factors, such as hormonal imbalances, stress, and genetics, also play a role in acne formation. However, maintaining a diet rich in fibre and other essential nutrients can be a beneficial step towards improving skin health and reducing the occurrence of acne breakouts.
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Zinc-rich foods may help kill acne-causing bacteria and reduce inflammation
While there is no definitive cure for acne, certain dietary choices may help to reduce breakouts. One nutrient that may help is zinc, which has anti-inflammatory and antibacterial properties. Zinc is an "essential trace element" that is present in all organs, tissues, fluids, and secretions in the body. It plays an essential role in healing wounds, fighting off infections, viruses, and acne-causing bacteria.
Zinc-rich foods include red meat, seafood (especially oysters), and poultry. Vegan alternatives include beans, seeds, nuts, and grains. It is important to note that the body does not store zinc, so it must be consumed daily to avoid a deficiency.
In addition to dietary sources, zinc can also be taken as an oral supplement or applied topically to the skin. The form of zinc that is best for treating acne depends on the severity of the acne, skin type, and current dietary habits. For those with severe acne, dietary zinc and oral supplementation may be more effective. Oral zinc supplements have been found to be effective for people with mild to moderate acne. Topical zinc may be sufficient for those with mild acne, including blackheads, whiteheads, papules, and pustules. It is important to consult with a dermatologist to determine the appropriate form of zinc and dosage for your specific needs.
It is worth noting that too much zinc can interfere with healthy (HDL) cholesterol levels, so it is important to monitor your zinc intake and ensure it is not exceeding the recommended daily amount of 40mg for adults.
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Frequently asked questions
Diet alone may not cure acne, but it can help to improve symptoms and reduce breakouts. A low-glycemic diet is often recommended to avoid spikes in blood sugar which can cause inflammation and excess sebum production, leading to acne.
High-glycemic foods such as white bread, pastries, white rice, and sugary drinks are linked to acne. Dairy products, particularly cow's milk, are also associated with a higher risk of acne.
Yes, omega-3 fatty acids found in fatty fish and chia seeds are known to reduce inflammation and may help keep acne at bay. Probiotics and zinc are also beneficial in fighting acne-causing bacteria.
Greasy foods, such as fries, are often blamed for acne, but there is little evidence to support this. Chocolate is also believed to worsen acne, but research has not confirmed this. It is important to note that individual triggers may vary, and it is always a good idea to consult a doctor or dermatologist for personalized advice.
It can take up to 12 weeks for dietary changes to have a noticeable impact on the skin. It is important to be patient and consistent with any dietary modifications.
