Glycemic load and skin health -
Dermatologists care for people of all ages. Foods that cause your blood sugar to rise quickly, such as white bread and fries, may worsen acne. There may be a connection, but probably not for the reason you think. These foods and beverages raise your blood sugar quickly.
Examples 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.
Findings from small studies suggest that following a low-glycemic diet may reduce the amount of acne you have. Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and steel-cut oats.
USA: 2, patients were placed on a low-glycemic diet so that they could lose weight. Australia: 43 males with acne aged 15 to 25 years of age ate either their normal diet or switched to a low-glycemic diet for 12 weeks.
At the end of 12 weeks, those who followed the low-glycemic diet had significantly less acne than those who ate their normal diet. Korea: 32 patients with acne aged 20 to 27 years old ate either their normal diet or a low-glycemic diet for 10 weeks.
Those following the low-glycemic diet had significantly less acne at the end of 10 weeks than the patients who ate their normal diet. Turkey: 86 patients 50 with acne kept food logs for 7 days.
Those with the most severe acne consumed a high-glycemic diet. Scientists believe that following a low-glycemic diet may reduce acne because this diet eliminates spikes in your blood sugar.
When your blood sugar spikes, it causes inflammation throughout your body. These spikes also cause your body to make more sebum, an oily substance in your skin. Both inflammation and excess sebum can lead to acne.
While these findings show that following a low-glycemic diet can lead to fewer breakouts, other studies have not found a connection between a high-glycemic diet and acne. More research is needed to know for sure. While cow's milk but not milkshakes is a low-glycemic beverage, some studies suggest that drinking this type of milk may be linked to an increase in acne breakouts.
In these studies, all types of cow's milk whole, low-fat, and skim have been linked to acne. USA: 47, adult women were asked to recall what they ate during their high school years. Only cow's milk was found to be linked to acne.
USA: 6, girls, aged 9 to 15 years old, completed 2 lengthy questionnaires given at least 1 year apart about their diet. The girls who drank the most cow's milk whole, low-fat, or skim were more likely to have acne. USA: 4, boys, aged 9 to 15 years old, completed 2 lengthy questionnaires given at least 1 year apart about their diet.
The boys who drank skim milk were more likely to have acne. Italy: patients, aged 10 to 24 years old, who were seeing a dermatologist for moderate to severe acne, and patients in the same age range who were seeing a dermatologist for another skin condition and had little or no acne were asked what they ate.
The patients with acne drank significantly more cow's milk than the patients who did not have acne. There were no other differences in diet between the 2 groups of patients. Malaysia: 88 patients, aged 18 to 30 years old, were asked to complete a food diary for 3 days.
Half 44 of the patients had acne, and half 44 did not have acne. The patients who had acne consumed more cow's milk and high-glycemic foods than did the patients without acne. Why cow's milk may increase or worsen acne is still a bit of a mystery.
One theory is that some of the hormones in milk cause inflammation inside the body. What does this mean for you and your skin health? Making some simple swaps throughout the day can help decrease your glycaemic load and positively benefit your skin.
Have wholemeal or rye bread instead of white bread. Get omega-3 fatty acids into your diet with nuts and seeds like flaxseeds, walnuts, and chia seeds and fatty fish like salmon, mackerel, and sardines twice per week.
When you want a snack, instead of reaching for sweet treats, build a snack platter with vegetables, grilled protein, nuts, cheese, olives, and hummus.
Vlachos D, et al. Glycemic Index GI or Glycemic Load GL and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review.
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