While no major definitive clinical studies have been done, there is some evidence to support a connection between eating habits and acne. Our western diets, which include high glycemic index (GI) foods, cause insulin resistance/inflammation throughout the body, which increases sebum (oil) production, triggering acne.
Researchers from the Mayo Clinic established that some foods (products rich in carbohydrates, high glycemic index foods and milk products in particular) can affect blood glucose levels, thus triggering acne outbreaks.
According to the American Academy of Dermatology, products with a high glycemic index (GI) can worsen acne, but they feel that dairy products are unlikely to be the main cause of acne. As the calcium and Vitamin D in milk is beneficial for good health, please check with your doctor prior to eliminating dairy from your diet.
In the UK, a 50-year review of clinical studies proved that the linkage between diet and acne is undeniable. Their findings indicate high-glycemic (GI) foods negatively affect acne.
The RMIT University in Melbourne, Australia, conducted a clinical research study aimed at investigating the influence of low GI foods on the skin health. Their study found that a low carb, lean protein diet can improve facial acne by at least 50 % in mere 3 months. Low GI foods are digested slower and not absorbed as quickly as compared to high GI foods.
For many years, chocolate was believed to be the main culprit of blemish-prone skin, but since then, numerous studies have proved that high-glycemic (GI) products (grains, pasta, breads, potatoes, all cereals except oatmeal) have a more negative effect on the skin than chocolate. You may be surprised, but owing to its high fat content, chocolate has a moderate glycemic (GI) level and when eaten in moderation, does not adversely affect skin health.
High (Bad) GI foods include sugar, flour, rice, white potatoes, white bread, soda drinks & cookies.
Low (Good) GI foods include many vegetables, oatmeal, whole grains, nuts, fish, meat, healthy fats and fresh fruit.
Along with a low GI diet, fruits/vegetables, lean protein and healthy fats, it is also recommended that people drink a sufficient amount of water, 6-8 glasses every day, since proper hydration is beneficial for overall health. Water helps your body work efficiently by flushing out toxins.
Use the Acne Check List to keep a food journal of what you eat to see if an acne trigger pattern emerges. Generally, it will take 72 hours from the time you eat for acne eruptions to occur.