According to a paper published in December 2002 in "Archives of Dermatology," acne does not affect all adolescents and young adults in the same way in different societies. Acne is rare in non-Westernized societies, while it affects as many as 79 to 95 percent of adolescents and 40 to 54 percent of adults in modern societies. Genetic differences do not explain this discrepancy, and environmental factors, including the diet, appear to be at play in the incidence of acne vulgaris.
Low Glycemic Load Diets and Acne
Few studies have been able to show improvements in acne by modifying dietary factors. One of these studies was published in July 2007 of the "American Journal of Clinical Nutrition," and randomized young male acne patients to either a low glycemic load diet or a standard diet. At the end of the 12-week trial, acne patients following the low glycemic load eating plan had their number of acne lesion counts significantly decrease by an average of 24, while the control group had a decrease of 12. Reducing your dietary glycemic load is likely to help you improve your acne by reducing the effect of foods on your blood sugar and insulin levels, which are thought to be responsible for triggering a hormonal cascade that leads to the development of pimples and zits.
Replacing High Glycemic Foods
Replacing high glycemic foods with low glycemic foods can help you lower your dietary glycemic load and simultaneously lower your blood insulin levels and decrease your number of acne lesions. High glycemic index foods that you should avoid include potatoes, whether baked, mashed or fried, as well as white rice, white and whole-wheat bread and bagels, granola bars, most breakfast cereals, muffins and doughnuts. Instead of these high glycemic foods, eat low glycemic foods such as steel-cut oats, sourdough bread, whole-grain pasta, quinoa, barley, legumes, sweet potatoes and fresh fruits.
Lowering Your Carbohydrate Intake
Another good strategy you can use to decrease your dietary glycemic load is to lower your carbohydrate intake. The main carbohydrate-containing foods in the American diet include grains, starchy vegetables, fruits, milk, yogurt and all sugar-containing foods like soft drinks, desserts and candies. Gradually decrease your consumption of these high-carb foods, and to avoid feeling hungry, replace them with low-carb foods such as cheese, meat, poultry, fish, eggs, nuts, nut butter, nonstarchy vegetables, avocado and olive oil. These low-carb foods are rich in important nutrients and will keep you feeling satiated while compromising your insulin levels and worsening your acne.
A Special Word About Dairy
It is generally advised that you consume dairy products, such as milk, yogurt and cheese, on a daily basis to meet your calcium requirements and maintain optimal bone health. However, it appears that although dairy products have a relatively low carbohydrate content and low glycemic index, they trigger a disproportionately large release of insulin after their consumption, according to the 2005 issue of the "British Journal of Nutrition." For this reason, avoid dairy products if you are prone to acne. Get your calcium from almonds, dark green vegetables, enriched soy milk or canned salmon with the bones.
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.; December 2002
- "Comparative Biochemistry and Physiology"; Hyperinsulinemic Diseases of Civilization: More Than Just Syndrome X; Loren Cordain, et al.; 2003
- "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
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