Here's how a low glycemic diet can help fight acne

Your diet DOES play a role in worsening acne.

You are what you eat. But what does it have to do with acne? For years, we have wondered whether diet has a role to play in influencing acne. People who suffer from the skin condition may have been advised against eating chocolate or drinking milk or told you to eat and avoid certain foods. Scientists have also debated whether there's an actual connection at all. But in the recent years, there have been some clues that say that diet does play a role in aggravating acne. A low glycemic diet could be a way to prevent or fight acne according to some recent research studies.

What's a glycemic index?

The glycemic index of food depends on how quickly the food item can raise your blood sugar levels. Somewhere in the mid-1970s, health experts realised that the same amounts of carbohydrates in different foods produce different amounts of blood glucose levels after being consumed. The index is used to explain the rise of blood glucose after eating a food item in comparison to a reference food like white bread or plain sugar (something that is pure glucose), which has a glycemic index of 100. Here's what the index looks like:

High glycemic - 70- 100 GI

Medium glycemic - 50- 70 GI

Low glycemic - anything below 50 GL

Does a high glycemic diet affect acne?

Evidence suggests that carbs have a big role in influencing the severity of acne. A ketogenic diet, which is devoid of carbs, could help in treating acne. Eating high glycemic foods can cause a spike in your blood sugar levels and insulin. This spike could also make your sebaceous glands go into overdrive and produce more sebum, clogging the pores. The result is more acne. Never eat these foods that cause acne.

The usual offenders in this list of carb-intensive foods include sugary drinks, white flour, desserts, breakfast cereals and other processed foods. Here's a list of white foods you should avoid. Low glycemic foods, on the other hand, include fibre-rich vegetables, fruits, whole grains and nuts.

Does a low glycemic diet reduce acne?

Yes! According to a study in 2007 study, forty-three men in the age group of 15-25 were given a low glycemic diet, comprising 25 percent energy from protein and 45 from low glycemic carbohydrates for a period of 12 weeks. Much to their delight, there was a marked difference in their acne lesions and insulin sensitivity.¹

Another one in 2008 studied 31 male acne patients within the same age group and were given the same kind of diet to see whether it influences their sebum output. And the results were encouraging.²

This shows that a low glycemic diet helps in reducing sebum production and acne. If you are struggling with a flare up, try eliminating the high glycemic food items from your diet. Up the protein and lay off those processed foods.

References:

1.Smith, R. N., Mann, N. J., Braue, A., M kel inen, H., & Varigos, G. A. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. The American journal of clinical nutrition, 86(1), 107-115.

2. Smith, R. N., Braue, A., Varigos, G. A., & Mann, N. J. (2008). The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. Journal of dermatological science, 50(1), 41-52.

3. Pappas, A. (2009). The relationship of diet and acne: A review. Dermato-Endocrinology, 1(5), 262 267.

4. Reynolds, R. C., Lee, S., Choi, J. Y. J., Atkinson, F. S., Stockmann, K. S., Petocz, P., & Brand-Miller, J. C. (2010). Effect of the Glycemic Index of Carbohydrates on Acne vulgaris. Nutrients, 2(10), 1060 1072. http://doi.org/10.3390/nu2101060

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