Acne is something typically seen in teenagers but can also occur in adults. Interestingly, acne seems to be more prevalent in Western populations, which may be due partly to the environment, but also to the usually high glycemic index diet consumed. The glycemic index of a food corresponds to the speed at which its carbohydrates are converted into sugar. A GI above 70 is high, between 56 and 69 is medium, and below 55 is low, according to the University of Sydney. A study published in 2007 in the "American Journal of Clinical Nutrition" showed that replacing high glycemic index foods with low glycemic index options is an effective way for reducing acne.
Non-Starchy Vegetables
Non-starchy vegetables contain very little carbohydrates and for this reason, have a very low glycemic index. Even carrots which have often been thought to have a high GI actually have a GI of 47, according to the "International Table of Glycemic Index and Glycemic Load" published in 2002 in the "American Journal of Clinical Nutrition." To lower the GI of your diet, include veggies such as carrots, bok choy, leafy greens, broccoli, mushrooms and tomatoes at each meal.
Fresh Fruits
Most fresh fruits have a low glycemic index which can help you reduce your acne if you eat them instead of high GI carbs. For example, an apple has a GI of 38; a banana, a GI of 52; cherries, a GI of 22; a grapefruit, a GI of 25; grapes, a GI of 46; a mango, a GI of 49; oranges, a GI of 42; and pears, a GI of 38, according to the "International Table of Glycemic Index and Glycemic Load."
Whole Grains
Refined grains tend to have a high GI. Instead, opt for stone-ground whole grain bread, whole grain pasta, barley, quinoa, large oat flakes, steel cut oats and oat-based cereals, as their GI is lower than 55. Choosing these foods as your main sources of carbohydrates will help you not only feel better, but will also make your skin look healthier.
Nuts
Nuts make a healthy and satiating low glycemic index snack. For example, cashews have a GI of 22, while peanuts have a GI of 14. Sprinkle some on your breakfast cereals, yogurt or salad or have them alone as a snack.
References
- American Journal of Clinical Nutrition: A low-glycemic-load diet improves symptoms in acne vulgaris patients; a randomized controlled trial
- University of Sydney: The Glycemic Index
- American Journal of Clinical Nutrition: International Table of Glycemic Index and Glycemic Load Value
- The Glycemic Index Diet: High, Medium and Low Glycemic Index Foods
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