MDacne
How Diet Impacts Acne: Understanding the Role of Dairy and High-Glycemic Foods
Recent studies highlight two major dietary factors that can worsen acne and trigger breakouts: dairy (especially cow's milk) and high-glycemic foods. These foods stimulate growth factors and hormones that increase the size and activity of sebaceous glands, leading to more oil production and, ultimately, more pimples.
What Are High-Glycemic Foods?
High-glycemic foods are carbohydrates that are quickly absorbed by the gut, causing a rapid rise in blood glucose levels. This spike triggers a subsequent surge in insulin, which stimulates hormones linked to acne.
Foods are classified by their glycemic index (GI), a scale that measures how quickly carbohydrates raise blood sugar. High-GI foods (scores above 70) include sugary breakfast cereals, white bread, white potatoes, cakes, and cookies.
But here’s the good news—not all carbs are the same! Low-GI foods (scores under 50), such as oatmeal, brown rice, beans, whole grains, and sweet potatoes, provide sustained energy without drastic blood sugar fluctuations. Making a few simple swaps can help you enjoy carbs while keeping your blood sugar stable and your skin clearer.
Best Swaps for High-Glycemic Foods
Soda: Replace sugary sodas (even diet ones!) with water or club soda.
Chips: Trade chips for plain, air-popped popcorn.
Sweets: Satisfy your sweet tooth with fresh fruit, unsalted nuts, or a small amount of dried fruit.
Rice: Swap white rice for whole-grain options like brown basmati rice.
Bread: Most bread has a high GI, but grainier varieties are better. However, try to limit bread consumption entirely when possible.
Cereal: Skip sugary cereals and opt for rolled oats or natural muesli instead. It may take some getting used to, but your skin will thank you.
Milk: Replace cow's milk with non-dairy alternatives like almond or coconut milk—just watch out for hidden sugars!
Beyond Carbs: Foods That Your Skin Loves
Certain foods, like proteins, have a zero GI since they don’t increase blood glucose levels. Lean beef, skinless chicken, fish, and eggs fall into this category and are excellent sources of essential nutrients. These proteins are especially important for teenagers, providing vital nutrients like iron, zinc, and vitamin B12—key for proper growth and nervous system development.
Additionally, your skin thrives on leafy greens such as spinach, broccoli, and kale, which are rich in anti-inflammatory antioxidants and vitamins.
Building a Skin-Friendly Diet
An anti-acne diet should include:
- 25% protein for balanced nutrition and overall health.
- Low-GI carbs to minimize blood sugar spikes.
- Leafy greens and other nutrient-dense vegetables for their anti-inflammatory properties.
Making these dietary adjustments can reduce acne flare-ups and support healthier, clearer skin. Want to learn more? Check out additional resources for how diet impacts acne and overall skin health here.
To find the right acne treatments for your unique skin, take the free skin assessment by clicking here.
