By Rosemary Black, ShareCare
Acne is the most common skin condition of all—one that causes frustration, embarrassment and discomfort for people who develop it. It also affects individuals of all ages: some 50 million Americans have acne, reports the American Academy of Dermatology, and about 80 percent of us have outbreaks between the ages of 11 and 30, though some older adults are prone to it, too.
Though many things contribute to acne, the idea that a particular diet could exacerbate it has been around forever. Is food really connected to acne? The answer is complicated. However, evidence suggests some things you eat—like high-glycemic foods and skim milk—are linked to it.
“For some individuals, certain foods may trigger acne,” says Vinod Nambudiri, MD, attending physician at Grand Strand Medical Center in Myrtle Beach, South Carolina. “But it is not definitive.”
Acne's relationship to high-glycemic foods
High-glycemic foods raise blood sugar levels. They're high in carbs and include things like white rice and soda, though certain produce—like russet potatoes and watermelon—are also on the list.
Glycemic index studies offer the strongest evidence of a link between diet and acne. They also show that low-glycemic index diets may improve the skin condition, according to a review article in Journal of the American Academy of Dermatology. It's thought high-glycemic foods could trigger certain hormonal responses, which would then lead to skin issues.
One supporting study focused on 43 Australian boys and men, ages 15 to 25, about half of whom ate a high-glycemic diet, and half of whom were put on a stringent low-glycemic diet. “The people on a low-glycemic diet, eating whole grains as opposed to simple, processed grains, tended to have less acne,” says Dr. Nambudiri. “But whether the diet alone contributed to the acne or whether the acne was influenced more by a person’s weight loss and general health is difficult to say.”
That's not all. A 2017 study from the Journal of the Academy of Nutrition and Dietetics examined the diets of 64 New Yorkers, half with moderate or severe acne and half with clear skin. It turns out, those with acne ate significantly more carbohydrates and had diets with a higher glycemic load.
Acne's relationship to dairy
Along with a high-glycemic diet, certain dairy products—particularly skim milk—have been suggested as a cause for acne. One 2008 study, for example, focused on 4,273 boys who were asked about their acne severity and their diet. Researchers found that acne was associated with the consumption of skim milk, but not the consumption of whole milk or low-fat milk.
A Journal of the American Academy of Dermatology study from 2016 had similar results. Researchers examined the diets of 225 teenagers, and found those with acne consumed significantly more low-fat and skim milk than those without skin issues. Experts theorize that hormones and growth factors in milk could play a role.
How to find out if food impacts your skin
The best plan of action, if you would like to see if dietary changes can affect your acne, is to keep track of what you are eating, and watch for any particular food triggers that seem to aggravate breakouts, Nambudiri suggests. You may want to keep a food diary from day to day. “See how what you eat impacts your skin,” he says.
Don’t expect immediate improvement in your acne if you cut out certain foods, however. “It can take weeks before you notice any changes,” Nambudiri says. “You really need to give it some time.”
Don’t discontinue the acne treatment routine that you already are following. Changing your diet should just be part of the treatment for acne, he says.
What else you can do for acne
You can reduce your acne by following these skin care tips from the American Academy of Dermatology:
To keep your skin healthy overall, whether or not you have acne, eat a healthy diet with plenty of fruits and vegetables.
