Between 79 to 95 percent of adolescents and 40 to 54 percent of adults are affected by varying degree of acne at one point or another of their life. In response to this highly prevalent skin problem, there are a panoply of products specially marketed to people suffering from acne, ranging from special face cleanser, moisturizer, treatments and even medications. However, the foods you put on your plate may have a big influence over your skin appearance and choosing the right foods may save you from having to spend hundreds of dollars for these products.
A Low Glycemic Load Diet To Treat Acne
Although more studies are probably needed to clearly determine the relationship between the glycemic impact of your diet and acne, evidence showing the benefits of low glycemic diet in acne and overall health is accumulating. For example, a 12-week randomized controlled trial assigned male subjects suffering from acne to either a low glycemic load diet or a standard diet. At the end of the study, participants following the low glycemic load diet saw their acne lesion counts significantly reduced by an average of 24, whereas the control group had a reduction of 12 lesion counts, as published in 2007 in the "American Journal of Clinical Nutrition."
What Is a Low Glycemic Diet
A low glycemic diet is a diet that leaves your blood sugar levels practically undisturbed. On the other hand, high glycemic diet results in large blood sugar swings, which promote the release of large quantities of insulin by your pancreas. Insulin is the hormone responsible for clearing extra sugar out of your blood. High levels of insulin appear to be responsible for the increased prevalence of acne in a Westernized population, as described in the 2002 issue of "Archives of Dermatology." Therefore, choosing foods that will help you maintain your blood sugar levels more stable throughout the day will help you control your insulin levels while improving the appearance of your skin.
Other Health Benefits
In addition to helping you improve your skin health and prevent acne, a low glycemic diet can also benefit you in many ways. A low glycemic diet is associated with a healthier body weight. If you need to lose weight or simply aim to maintain your current weight, low glycemic diets can help you achieve your goals by keeping you satiated between your meals and providing you with a steady and sustained source of energy, while getting rid of cravings. Moreover, low glycemic diets are associated with a decreased likelihood of developing chronic diseases such as type 2 diabetes and cardiovascular diseases.
Following a Low Glycemic Diet
If you want to see whether dietary changes could improve your skin condition, consider eliminating all high glycemic index and high-carbohydrate foods from your diet for at least two or three months. Avoid potatoes, refined grains like white rice, white bread, whole wheat bread, sandwiches, breakfast cereals, bagels, granola bars, pizza dough, croutons, muffins, cakes, doughnuts, soft drinks, candies and other sweets. Replace these foods either with lower glycemic index carbohydrates, such as sweet potatoes, turnips, rutabagas, sourdough bread, stone-ground whole grain bread, quinoa, barley, legumes, whole grain pasta, steel cut oats or fruits. Alternatively, you can also lower your glycemic load by substituting these carbohydrate-rich foods for low-carbohydrate options, such as nonstarchy vegetables, protein from eggs, cheese, meat, poultry or fish, or healthy fats from avocado, olive oil or nuts and nut butter.
References
- MayoClinic.com: Acne
- "American Journal of Clinical Nutrition"; A Low-Glycemic-Load Diet Improves Symptoms in Acne Vulgaris Patients: a Randomized Controlled Trial; Robyn N. Smith, et al.; July 2007
- "Archives of Dermatology"; Acne Vulgaris - A Disease of Western Civilization; Loren Cordain, et al.; 2000
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- University of Sydney: The Glycemic Index
