How high-glycemic foods affect acne

Maintaining an effective skincare routine is essential, but what you eat can also impact your skin—especially when it comes to acne. Studies show that foods with a high glycemic index (GI) can exacerbate breakouts, while low-GI foods may help keep skin clearer.

What is the Glycemic Index, and Why Does It Matter for Acne?

The glycemic index ranks foods based on how quickly they raise blood sugar levels. High-GI foods like white bread, chips, and white potatoes cause a rapid spike in blood sugar, leading to increased insulin and a subsequent rise in hormones that stimulate oil production—one of the key factors behind acne. On the other hand, low-GI foods such as whole grains, vegetables, and beans release sugar more gradually, reducing the risk of hormone-triggered breakouts.

The Research on Glycemic Index and Acne

One Australian study observed 23 young men (aged 15-25) who followed a low-glycemic-load (LGL) diet. After several weeks, researchers noted a significant improvement in acne severity among participants, linking lower blood sugar spikes to reduced breakouts.

Another large study involving 2,528 participants found that 86.7% of those following a low-GI diet saw a reduction in acne. This web-based study demonstrated a strong correlation between a low-GI diet and improved skin.

A third study focused on women with polycystic ovarian syndrome (PCOS), a condition often associated with hormonal acne. Participants following a low-carbohydrate diet experienced balanced hormone levels and fewer breakouts, underscoring the benefit of lower-GI foods in stabilizing hormones and minimizing acne.

The Takeaway

If you want clearer skin, consider reducing high-GI foods like white bread and processed snacks and incorporating more low-GI options such as whole-grain bread, vegetables, and legumes. These foods not only support overall health but can also play a role in reducing acne breakouts, giving you one more tool for a healthier complexion.

To find the right acne treatments for your unique skin, take the free skin assessment by clicking here.