What if your diet is making your skin worse without you even realizing it? While genetics, hormones, and stress play major roles in the acne conundrum, a systematic review in the Journal of the American Academy of Dermatology found that diet and metabolism, specifically glycemic content and dairy, influence hormones such as insulin, insulin-like growth factor 1 (IGF-1), and androgens (ie. testosterone), which affects acne.

The Impacts

High Glycemic Foods and Acne

A high glycemic food is one that causes a rapid spike in blood sugar levels after being eaten. These foods are quickly broken down by the body, leading to a rapid release of glucose into the bloodstream. The Glycemic Index (GI) is a scale from 0 to 100 that ranks foods based on how they affect blood sugar levels; foods with a GI of 70 or above are considered high glycemic and examples include: 

• White bread and other refined grain products (bagels, white rolls)

• Sugary cereals (corn flakes, puffed rice)

• White rice and instant rice

• Pastries, cakes, and donuts

• Potatoes (especially mashed or instant)

• Pretzels, rice cakes, and crackers

• Sugary snacks and candies

• Soft drinks and other sugary beverages

When blood sugar rapidly rises, hormone levels are influenced, and that is what can impact acne.  Never forget that your skin is the largest organ in your body! So just like every other part of you (ie. your heart, brain, etc.), it will respond to what you fuel it with. 

Dairy and Acne

Although several studies suggest a link between dairy consumption and acne, further research is needed to fully understand this connection. Current theories, however, indicate the following possible effects:

1. Natural Hormones: Some hormones naturally found in milk, like androgens, may cause inflammation, clog pores, and lead to acne.

2. Insulin-like Growth Factor-1 (IGF-1): Milk-derived amino acids can increase IGF-1 levels, which stimulates keratin production and follicular growth. Elevated IGF-1 levels have been linked to acne development.

3. Artificial Hormones: Dairy cows are often treated with artificial hormones that may impact milk production and disrupt your body's hormonal balance, potentially contributing to acne.

Fatty foods, whey protein and alcohol are also believed to impact acne. More on that below. 

When blood sugar rapidly rises, hormone levels are influenced, and that is what can impact acne. 

What To Do About It

High-Glycemic Foods

We’ve already established that eating foods that quickly spike your blood sugar levels can cause your body to produce more insulin. But why should you care? Higher insulin levels lead to increased production of sebum (oil), which is a major factor in clogged pores and acne. A research review published in the Journal of the Academy of Nutrition and Dietetics found that people with high-glycemic diets were more likely to experience acne. In addition, the American Journal of Clinical Dermatology noted that reducing high-glycemic foods in your diet could result in fewer acne lesions.

How to Fix It
Swap your sweet snacks: Instead of cookies, cakes and candies, reach for fruits like berries or apples, even dried fruit like mango or pineapple without the added sugar. Also dried fruit snacks like That’s it. are a great get! 

Ditch sugary drinks: Instead of sodas, sports drinks, and loaded lattes, try water with a squeeze of lemon or lime, naturally flavored seltzer, coconut water (for the electrolytes), unsweetened ice tea (or mildly sweetened like Justice Tea) or black coffee with a splash of plant milk. 

Try healthier snacks: Rather than highly processed chips, try vegetables with hummus, tortilla chips with guacamole, nuts and seeds, even an apple or banana with peanut butter like Justin’s pouches. 

Aim for 70-80% whole foods: If you really want to prevent that blood sugar rollercoaster then make sure that you are consuming a variety of fruits and vegetables, whole grains like rice and quinoa, legumes like black beans, and plant or animal protein.

Dairy products can trigger acne because they contain growth hormones that can increase IGF-1 and insulin levels.

Dairy Products

If you’re breaking out along your jawline or chin, dairy might be the culprit. Milk and possibly other dairy products can trigger acne because they contain growth hormones that can increase IGF-1 and insulin levels, similar to sugar. A study in the EurAsian Journal of Biosciences suggests a correlation between dairy consumption and acne, especially skim milk. Researchers believe this is due to both the hormones in milk and the insulin spikes that can follow consuming dairy products.

How to Fix It
Switch to plant-based milks: Almond, oat, or coconut milk can be solid substitutes in your morning coffee, smoothies, or cereal. We prefer the milks without added sweet like Califia Farms 3 ingredient almond milk.

Try dairy-free alternatives: There are also tons of dairy-free yogurts, cheeses, and frozen treats that are better alternatives. We love Cocojune yogurt; Miyoko’s Creamery for butter, cream cheese, and other cheeses; and for frozen treats, Van Leeuwen is our top pick. 

Fatty Foods and Omega-6s

Your body needs fat, but not all fats are created equal. Western diets are loaded with omega-6 fatty acids, which are found in oils like soybean and corn oil, as well as many processed snacks. Omega-6s can promote inflammation, which in turn aggravates acne. But hold on, there’s a good guy in the fat family: omega-3 fatty acids. Omega-3s, found in foods like salmon, walnuts, and flaxseeds, have anti-inflammatory properties that can help calm your skin. A recent study in the Journal of Cosmetic Dermatology found a deficit of Omega-3s in acne patients  however with targeted supplementation along with adopting a Mediterranean diet, acne severity improved. 

How to Fix It
Cut down on processed foods: Chips, margarine (even if “trans fat free”, and fried foods are all loaded with omega-6s.
Load up on omega-3s: Salmon, chia seeds, flaxseeds, and walnuts can help balance out your fatty acid ratio.
Opt for healthier oils: Use olive oil, avocado oil or coconut oil in your cooking instead of highly refined vegetable oils like canola, corn, and soybean oil.

The increased IGF-1 levels promote the production of oil and skin cells, both of which contribute to clogged pores.

Whey Protein

This one’s for the gym rats: if you’re big into lifting and consuming whey protein to bulk up, it could be doing a number on your skin. Whey protein is a byproduct of milk, and it contains high levels of IGF-1, which has been linked to increased acne. A study in Dermatology Research and Practice found a positive association between whey protein consumption and acne in adolescents and young adults. The increased IGF-1 levels promote the production of oil and skin cells, both of which contribute to clogged pores.

How to Fix It
Switch to plant-based protein: Look for protein powders made from peas, hemp, or brown rice, which won’t cause the same insulin spike. We like Kachava because it’s super clean and doesn’t have stevia or anything artificial. 

Watch your intake: If you’re already getting plenty of protein from whole foods like chicken, beans, and lentils, consider cutting back on the protein powder altogether.

Alcohol 

We know college life often includes the occasional (or not so occasional) night out. But before you reach for another cocktail, keep in mind that alcohol can dehydrate your skin, leading to an overproduction of oil. Not to mention, many alcoholic drinks are full of sugar, which leads to—you guessed it—more breakouts. While alcohol itself isn’t a direct cause of acne, its dehydrating effects and the way it spikes blood sugar can worsen skin conditions. And let’s not forget about those greasy post-bar meals—pizza at 2 AM isn’t doing your skin any favors.

How to Fix It
Hydrate: For every alcoholic drink, have a glass of water in between to keep your skin hydrated.

Choose lower-sugar drinks: Opt for vodka soda or tequila with lime over sugary mixed drinks and cocktails.

Snack smart: Skip the late-night junk food and go for healthier options like veggies with hummus or air-popped popcorn.

There is a link between the health of the gut microbiome and acne.

Hopefully we are now on the same page—you are what you eat! Since your skin is the largest organ in your body, and it’s what everyone sees, it can be a direct reflection of how you are choosing to eat. What’s going on inside your gut shows up on your skin! 

Since your gut houses trillions of bacteria, both good and bad, when there’s an imbalance—like when you’re eating too many high glycemic foods—it can cause inflammation that worsens acne. While the gut-skin axis is a new area of research, a systematic review in Dermatol Reports that there is a link between the health of the gut microbiome and acne.

The Plan

Setting you up for success is our hope. Never forget that everyone’s starting point is different. Therefore, pick and choose what works for you:

What to Avoid or Limit

1. High glycemic foods

2. Dairy foods

3. Fast food, fried foods, and chips

4. Whey protein and foods with whey protein (like meal replacement and protein bars)

5. Alcohol

What to Add In

1. Water!

2. More whole foods: fruits, vegetables, legumes, grains, nuts + seeds, animal protein

3. Omega 6’s: olive oil, avocado oil, coconut oil, fish like salmon and sardines, nuts and seeds

4. Daily probiotics: fermented foods like kimchi, sauerkraut and kombucha or opt into a daily supplement such as Klaire Labs Ther-Biotic (FYI, quality matters). 

Finally, sometimes, even the cleanest diet won’t completely clear up your skin, and that’s okay! If you’ve tried everything and still struggle with acne, consult a dermatologist to explore additional options.