The potential impact of sugar on acne has sparked curiosity and debate among those seeking clearer skin. While many use sugar scrubs to exfoliate, consuming sugar regularly may have a different effect on acne. Does sugar cause acne? Let’s find out.
Have you noticed your breakouts worsen after indulging in sugary desserts for a few days? Many people with acne believe sugar triggers their breakouts. However, healthcare professionals don’t often recommend reducing sugar intake as a treatment for acne due to limited evidence and the complex factors behind acne development.
Scientists continue to explore the link between sugar and acne. Although research offers mixed results, promising evidence suggests that consuming high amounts of sugar and refined carbohydrates may trigger or worsen breakouts. The effect, however, varies from person to person. Let’s dive into the reasons behind this connection.
The Science Behind Sugar and Acne
The scientific understanding of sugar’s relationship with acne is still developing. Several theories aim to explain the possible link. High sugar intake can cause blood sugar and insulin levels to spike, which may trigger the production of insulin-like growth factor 1 (IGF-1) and sebum, both known to contribute to acne. Additionally, consuming sugar may promote inflammation, disrupt hormone balance, and generate advanced glycation end products (AGEs), which can damage the skin. However, individual responses vary, and more research is needed to fully understand the complex connection between sugar and acne.
How Can Sugar Cause Acne?
The body rapidly digests and absorbs sugar and refined carbohydrates. This results in a drastic increase in blood sugar (also known as glucose). Elevated blood glucose triggers a reactive and exaggerated release of the hormone insulin into your bloodstream. High levels of insulin in the blood trigger the release of growth hormones that increase sebum production, unregulated cellular growth, and androgen production. Cue the pimples.
Should You Avoid Sugar If You Have Breakouts?
Reducing your intake of high glycemic load foods, like sugar and refined carbohydrates, can help prevent and treat acne. While the exact amount of these foods that influences acne is still unclear, cutting back can improve your overall health. You may even see noticeable improvements in your skin.
That said, the effect of sugar on acne varies from person to person, and there’s no one-size-fits-all solution. For a comprehensive approach to managing acne, it’s best to work closely with a dermatologist. Reducing high-sugar and high-glycemic foods, while focusing on a balanced diet rich in whole foods like fruits, vegetables, nuts, and seeds, may also help improve acne symptoms.
Does Glycemic Index (GI) Play A Role in Sugar Causing Acne?
The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels. Some studies suggest that high-glycemic foods, which cause a rapid spike in blood sugar, may contribute to the development or worsening of acne.
The theory behind this connection is based on the hormonal response triggered by high-glycemic foods. When you eat these foods, they can cause a rise in insulin and insulin-like growth factor 1 (IGF-1) levels. Elevated levels of these hormones may increase sebum production, skin cell growth, and inflammation, all of which contribute to acne development.
It’s important to note that research on this topic is mixed. Not all studies have found a clear link between glycemic index and acne. Other factors, like genetics, overall diet, and individual differences, can also influence acne. If you’re concerned about how glycemic index might affect your acne, try incorporating more low-glycemic foods into your diet, as they cause slower increases in blood sugar levels.
High-GI Foods To Avoid If You Have Acne
Most of the better quality studies on sugar and acne examined the effects of eating a high glycemic index diet on acne development and severity. The glycemic index (GI) isn’t used frequently because it doesn’t consider serving sizes or the nutritional benefits of different carbohydrates. Conversely, Glycemic Load (GL) measures how certain foods impact blood sugar based on standard serving sizes of specific foods. Foods that score high on the GL also may significantly increase your blood sugar compared to low-GL foods.
Examples of High-GL Foods
- Products made with white flour (breads, bagels, pastas, and desserts): These foods are often processed and refined resulting in a loss of fiber and nutrients. They are quickly broken down into glucose, causing a rapid rise in blood sugar levels.
- Soda: Regular soda contains high amounts of added sugars which contributes to its high glycemic load.
- Juice: Many fruit juices have a high concentration of natural sugars without the fiber found in whole fruits. This lack of fiber allows for quick absorption of the sugars, resulting in a high glycemic load.
- Desserts and candy: These items are typically high in added sugars, which can quickly raise blood sugar levels and contribute to a high glycemic load.
- Sugar: Pure sugar, whether added to foods or consumed on its own, has a high glycemic load as it is rapidly absorbed by the body.
- Sweetened cereals: Many breakfast cereals contain added sugars. These sugars are rapidly digested and absorbed, leading to a high glycemic load.
- White rice: White rice has been processed and stripped of its bran and germ, resulting in a lower fiber content and faster digestion. This causes a quick release of glucose into the bloodstream and a higher glycemic load compared to whole grains.
- Dried fruits: While dried fruits can be nutritious and provide essential vitamins and minerals, they can also have a high glycemic load due to their concentrated sugar content.
Some studies suggest that a high-glycemic load (GL) diet may increase the development and severity of acne. A systematic review published in JAAD International found that a high glycemic index, increased glycemic load, and higher carbohydrate intake had a modest but significant acne-promoting effect. Another study found that participants on a low-GL diet had lower levels of sebum production. Excess sebum production is a known risk factor for acne development.
Eat These Foods For Better Skin
Nutrition greatly impacts all parts of the body including the skin. Changes in skin texture, color, dryness, temperature, and overall appearance are among the first signs of nutrient deficiency and other health concerns.
A balanced eating routine with a variety of fruits, vegetables, lean protein, healthy fats, and complex carbohydrates provides nutrients to support the skin’s growth and recovery. Supporting this process of growth and recovery is super key to a healthy, nourished skin. It’s also important to avoid eating patterns that may negatively affect this process and introduce ingredients that can cause harm to the skin.
Best Foods for Skin Health
- Citrus fruits, such as oranges and lemons, are excellent sources of vitamin C, which is crucial for collagen production. Collagen is a vital protein that provides structure to the skin, bones, muscles, and connective tissues. It promotes cell renewal, aids in cell repair, and helps prevent sagging skin, a common sign of aging.
- Bright orange and yellow fruits and vegetables contain beta-carotene, which is converted into vitamin A in the body. Vitamin A acts as a potent antioxidant, protecting skin cells from UV damage and premature aging. It also supports cell growth and stimulates collagen production, contributing to healthier skin.
- Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, specifically DHA and EPA. These fatty acids have anti-inflammatory properties, which can help reduce inflammation in the body. Inflammation can damage skin cells and contribute to skin conditions like acne, rosacea, and psoriasis.
- Cucumbers, with their high water content, can contribute to your daily hydration needs. Proper hydration is essential for skin health as it keeps the skin hydrated, supports elasticity, and aids in the removal of waste and toxins from the body, which can harm the skin.
- Leafy green vegetables, such as spinach and kale, contain lutein, an antioxidant that helps reduce oxidative and UV damage to skin cells. By reducing premature aging caused by environmental factors, lutein contributes to healthier and more youthful-looking skin.
Incorporating these nutrient-rich foods into your diet can provide essential vitamins, antioxidants, and omega-3 fatty acids. These nutrients support skin health and collagen production. They also help protect against various skin issues and signs of aging.
The Bottom Line
Achieving optimal skin health and managing acne involves several factors, including genetics, diet, skincare routine, hormonal balance, stress management, and sleep. Genetics play a role in your susceptibility to acne. A balanced diet, tailored skincare, hormonal balance, and managing stress all contribute to healthy skin. Getting enough sleep and minimizing exposure to irritants are also important. Regular exercise further boosts skin health. Seeing a dermatologist offers personalized advice and treatment options tailored to your specific skincare needs. If you’re seeking ways to improve your skin’s health, consider meeting with a Culina Health dietitian.
