Acne is the most common skin disease, according to the University of Maryland Medical Center, affecting up to 45 million Americans. Its symptoms, such as pimples, blackheads, whiteheads and red, bumpy skin, occur when excess oil combines with dead skin, causing inflammation. Numerous factors contribute to acne flare-ups, including hormonal shifts, poor skin hygiene, use of oily skin products, genetics and perspiration. In addition to medical treatments when necessary, a low-glycemic diet may help manage your symptoms.
Function
The glycemic index is a rating system that reflects the impact carbohydrate-containing foods have on your blood sugar. While high-glycemic foods, such as sugar, have a significant impact, low-glycemic foods, such as whole grains, have a mild one. According to the Linus Pauling Institute, lowering the glycemic impact of your diet may help reduce inflammation, which is the primary characteristic of acne. A low-glycemic diet may also improve symptoms related to blood sugar abnormalities.
Research
In a study published in the "American Journal of Clinical Nutrition" in July 2007, 43 males with acne, ages 14 to 25, consumed a diet containing 25 percent protein and 45 percent low-glycemic carbohydrates or a diet that emphasized carbohydrate-rich foods without regard to glycemic index for 12 weeks. By the study's end, participants who consumed the low-glycemic diet showed greater blood sugar control and decreases in acne symptoms compared to the other group. Low-glycemic diets have also helped reduce acne symptoms in people with insulin resistance.
Guidelines
One way to lower the glycemic impact of your diet involves cutting back on refined foods and eating more fruits, vegetables and whole grains, according to the Linus Pauling Institute. If you do consume a high-glycemic item, such as dessert, pair it with a low-glycemic food, such as skim milk, to avoid blood sugar abnormalities. Keep high-glycemic foods to a minimum, however, because the average of your overall diet, not particular foods, detemines your glycemic load.
Foods To Emphasize and Avoid
Common high-glycemic foods to avoid include puffed rice and cornflake cereals, white bread, rice cakes, pastries, fruit juice, regular soft drinks, jelly beans and other sugary sweets. Particularly low-glycemic foods include nuts, low-fat milk and yogurt, fresh fruits and non-starchy vegetables, such as leafy greens, broccoli, carrots, Brussels sprouts and bell peppers. Low-glycemic grains and grain products include pearled barley, air-popped popcorn, brown rice, wild rice and 100 percent whole grain breads, pasta and unsweetened cold cereals.
References
- University of Maryland Medical Center; Acne; December 2008
- "Skin Therapy Letter"; Does Diet Really Affect Acne?; H. R. Ferdowsian and S. Levin; 2010
- "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
- Linus Pauling Institute; Two Faces of Inflammation; Victoria Drake, Ph.D.; May 2007
- Linus Pauling Institute; Glycemic Index and Glycemic Load; Jane Higdon and Victoria Drake; February 2009
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