Is there a connection between diet and acne?

2 mins to read

Are you getting mixed messages about what you should be eating or avoiding when it comes to acne? Naturopath Jennifer McLennan investigates the link between acne and our western diets.

Nails hair and skin

Acne, what causes it?

Acne is a complex condition which involves elevated hormones, increased skin inflammation and irritation, and possibly an altered immune system response. The small oil producing glands, called sebaceous glands, found mainly on the face, neck and upper back, release sebum (an oily substance) onto the skin. An increased production of sebum is thought to occur due to the influence of hormones and can encourage bacterial growth and inflammation which irritates the skin, causing “spots” or breakouts.

Is there a role for diet?

Diet has been a controversial topic when it comes to the treatment of acne, with many suggesting there is no link at all, but a clinical trial published in the American Journal of Clinical Nutrition found that improvements were seen in acne sufferers who ate a low glyceamic index (GI) diet

A high GI diet and the resulting increase in insulin release may increase androgen production. Androgenic hormones such as testosterone can increase sebum production, which promotes bacterial growth and inflammation. It is also thought that greater insulin levels may increase the production of cells and also contribute to further abnormal peeling and shedding of skin cells involved in acne.

So what do I eat?

The GI is a rating between 0 and 100 and is given to foods based on the effect they have on blood glucose levels. A high GI food causes the most rapid raise in blood glucose levels, whereas foods with a smaller GI provide a steady rise in blood glucose.

Low GI menu tips

Breakfast :

40 grams of oats with nuts and seeds and a cup of milk
2-3 slices of seeded bread e.g. soy and linseed or rye bread, with 1-2 eggs
Low GI smoothie. Click here for recipe
Buckwheat pancakes with seasoned fruit and unsweetened yoghurt

Tip: When planning your breakfast try and avoid packaged and processed cereals and breakfast bars because these often have a higher GI. If you are having a breakfast cereal, adding yoghurt or nuts (i.e. protein) will lower the GI of the whole meal

Morning snack:

4 tablespoons of unsweetened yoghurt
Handful of almonds with an apple
Carrot sticks with hummus
Wholemeal rice cakes with tahini spread, grated carrot and ½ small avocado

Lunch:

Tuna or tofu salad, with green leafy vegetables, roasted beetroot, carrot, capsicum
Lentil and barley soup or minestrone soup. Click here for recipe
Sandwich: seeded bread with avocado, tomato, green leafy salad, and salmon
Dahl
Nori rolls with brown rice and salmon

Tip: Choose wholegrain wholemeal, as the seeds have a low GI.

Afternoon snack: