Low Glycemic Foods & Acne

Acne vulgaris is a common but complex condition affecting the integrity of the skin. It is estimated that 79 to 95 percent of adolescents and 40 to 54 percent of individuals older than 25-years-old are affected by acne in Westernized societies, according to the 2007 issue of the "American Journal of Clinical Nutrition." Although it is widely -- and wrongly -- believed that eating greasy foods causes acne, other dietary elements could influence your skin health.

Diet and Acne

It has been observed that acne is more common in Westernized societies, while it is relatively absent in populations that have kept a more traditional way of eating. A diet that leads to high levels of insulin, a condition called hyperinsulinemia, results in an hormonal cascade leading to the development of acne vulgaris, as reported in 2002 in "Archives of Dermatology." Insulin is produced by the pancreas principally in response to the ingestion of carbohydrate-containing foods. Carbohydrate is found in bread, potatoes, pasta, sugary snacks, baked goods and sugar, the consumption of which has been significantly increased over the last decades in Western societies.

Glycemic Index Overview

The glycemic index, or GI, ranks carbohydrates on a scale of zero to 100, according to their ability to influence circulating blood sugar levels. Foods with a high GI causes blood sugar levels to peak rapidly, while low GI foods result in a steadier and slower elevation of blood sugar levels. Because insulin is secreted in response to rising blood sugar concentrations, the GI of a food usually correlates with the extent to which its stimulates the release of insulin.

Low GI Diet and Acne

A study published in 2007 in the "American Journal of Clinical Nutrition" randomized 15- to 25-year-old participants affected with acne to two diets. The first group ate a low-glycemic diet, with 45 percent of calories comprised of carbohydrates, while the second group consumed a typical diet with about half of the calories comprised of carbohydrates. After 12 weeks, the presence of acne decreased significantly more in the group consuming low glycemic index foods compared to the control group. Improvements in their insulin sensitivity and weight loss were also noted in the low glycemic group.

Low GI Foods

Choosing more low GI foods can help improve your skin health. Low GI choices include Basmati rice, whole grain pasta, sourdough bread, foods made with stone-ground flour, old-fashioned oat flakes or steel cut oats, barley, quinoa, non-starchy vegetables and temperate-climate fruits. You can also add 1 to 2 tbsp. of vinegar, whether it is balsamic, red wine or any other type of vinegar, to a salad or veggies at your meals to lower its GI, as explained by the University of Sydney. Refined grains, potatoes and sugary foods have high GI and should therefore be avoided.