If you suffer from acne, you probably try to avoid foods like pizzas, chocolate and potato chips, which often are blamed for causing pimples. Although there are no studies to confirm these popular myths, limiting your intake of sugar and processed foods is a good strategy to improve the health of your body and potentially the appearance of your skin at the same time. Honey often is perceived as a healthier sweetener alternative because it is not as refined as other types of sugar and might be a better option to include in your diet to fight acne.
Insulin and Acne
According to a study published in the July 2007 issue of "The American Journal of Clinical Nutrition," one of the main problems in the etiology of acne is high insulin levels, which would lead to the release of the hormones involved in skin problems. Controlling your insulin levels could therefore help you prevent pimples from developing. Because insulin is released in response of the consumption of carbohydrates, especially high glycemic index carbohydrates and sugars, choosing low glycemic index carbohydrates and sweeteners could help you improve your acne.
Honey and Glycemic Index
Honey has a low glycemic index, while most sugars, including table sugar and glucose, have a moderate to high glycemic index. In other words, honey does not raise your blood sugar levels as much as regular sugar. Replacing regular sugar with the same amount of honey could therefore help you reduce your levels of insulin and prevent pimples.
Use With Moderation
Even though honey has a lower glycemic index than other sugars and sweeteners, it remains a concentrated source of carbohydrates and can stimulate the release of insulin by your pancreas. You can use small amounts of honey to sweeten plain yogurt, a smoothie or any other homemade desserts, but try using as little as possible and keep your overall sugar intake low to prevent your blood insulin levels from rising and leading to acne problems
Keep Your Insulin Levels Low
In addition to replacing high glycemic sugars and sweeteners with small amounts of honey, you can control your insulin levels by replacing high glycemic carbohydrates with lower glycemic index alternatives. For example, swap french fries, mashed potatoes or baked potatoes with either sweet potato, whole grain pasta or barley. Replace breakfast cereals, white or whole wheat bread and instant oatmeal with either steel-cut oats, sourdough bread or a porridge made with quinoa. Include plenty of non-starchy vegetables, fruits, nuts, olive oil or avocado, as well as a source of protein from chicken, eggs, fish or meat, at each of your meals to keep your insulin and acne under control.
References
- "The 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.; 2002
- USDA National Nutrient Database: Nutrient Data Laboratory
- "The American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
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