The Truth About High Glycemic Foods and Acne

When it comes to acne triggers, sugar often gets the blame. But it’s not just about candy or desserts—even so-called “healthy” carbs can spike your blood sugar and contribute to breakouts. The common link? The glycemic index.

More and more research is revealing a powerful connection between high-glycemic index (GI) foods and acne. These foods can wreak havoc on your blood sugar, stimulate excess oil production, and drive inflammation—all of which can fuel persistent breakouts.

In this post, we’ll explain how the glycemic index works, why high-GI foods are problematic for your skin, and what to eat (and avoid) to keep your skin clear and balanced.

What Is the Glycemic Index?

The glycemic index (GI) is a measure of how quickly a food raises your blood sugar after you eat it. Foods are ranked on a scale from 0 to 100:

• Low GI (1–55): Causes a slow, steady rise in blood sugar (e.g., lentils, quinoa, leafy greens)

• Medium GI (56–69): Moderate effect on blood sugar (e.g., sweet corn, brown rice)

• High GI (70+): Causes a rapid spike in blood sugar (e.g., white bread, sugary cereals, soda)

When you eat high-GI foods, your blood sugar rises quickly—and your body responds by releasing insulin to bring it back down. The problem is that repeated spikes in blood sugar and insulin can create the perfect storm for acne.

How High-Glycemic Foods Can Trigger Acne

1. Increased Insulin and Androgen Activity

High-GI foods cause a surge in insulin, which affects other hormones—especially androgens. Androgens (like testosterone) increase sebum (oil) production in the skin. More oil means a higher chance of clogged pores and breakouts.

Insulin also increases levels of insulin-like growth factor 1 (IGF-1), a hormone that stimulates skin cell growth and oil production, both of which contribute to acne. IGF-1 is a hormone found in whey protein powder, which is a known acne trigger that we recommend avoiding. 

2. Chronic Inflammation

Blood sugar spikes lead to the release of pro-inflammatory cytokines. Inflammation is one of the main drivers of acne, and chronic internal inflammation can make breakouts more frequent and severe.

Inflammation also damages collagen and elastin, accelerating aging while worsening skin texture. Yikes! 

3. Oxidative Stress and Glycation

High sugar levels in the bloodstream promote a process called glycation, where sugars bind to proteins like collagen, making them stiff and dysfunctional. This not only leads to premature aging but also makes it harder for skin to heal from breakouts.

Glycation contributes to post-inflammatory hyperpigmentation (PIH) and acne scarring by disrupting the skin’s ability to regenerate properly.

The Truth About the Glycemic Index and Your Skin: The Blood Sugar–Hormone–Skin Connection

Your skin is a mirror of your internal health, and blood sugar regulation plays a major role in that reflection. When your blood sugar is constantly spiking and crashing, your endocrine (hormonal) system is thrown off balance. This has a ripple effect on the skin—especially for those with hormone-sensitive acne.

Frequent insulin spikes from high-GI foods can cause your body to overproduce not only insulin but also other hormones like cortisol (the stress hormone) and androgens (like testosterone). This hormonal turbulence can lead to:

• Increased oil (sebum) production

• Greater pore congestion

• More inflammation and breakouts—especially along the jawline, chin, and cheeks

Women with PCOS (polycystic ovary syndrome) or estrogen dominance are especially sensitive to these hormonal fluctuations. For them, a low-glycemic diet isn’t just helpful—it’s foundational to managing acne and achieving long-term skin clarity.

What’s more, stabilizing your blood sugar can also help with mood regulation, energy levels, and cravings—all of which support the lifestyle consistency needed for skin healing. That afternoon sugar crash? It’s not just draining your energy—it could be setting off your next breakout.

High Glycemic Foods and Acne: What You Need to Avoid

Not all carbs are bad—but high-GI carbs that are refined or heavily processed should be minimized if you’re prone to acne. Here are some of the top culprits:

• White bread and bagels

• Sugary cereals

• Pastries, cakes, and cookies

• White rice

• Soda and sweetened beverages

• Potatoes (especially fries or mashed)

• Instant noodles and pasta

• Candy and sweet snacks

Hidden sources of high-GI carbs can also be found in:

• Flavored yogurts

• Granola bars

• Low-fat packaged snacks

• "Healthy" smoothies loaded with fruit juice or added sugars

What Should You Eat Instead?

A low glycemic diet helps stabilize blood sugar, reduce hormonal swings, and lower inflammation—all of which benefit your skin. Here’s what to load your plate with:

Low-GI, Whole Foods

• Leafy greens, broccoli, cauliflower, zucchini

• Berries (blueberries, raspberries, strawberries)

• Whole grains like quinoa, buckwheat, and barley

• Legumes (lentils, chickpeas, black beans)

• Nuts and seeds (almonds, chia, flax)

• Sweet potatoes (moderate GI, but rich in fiber and antioxidants)

High-Protein Foods

• Wild-caught salmon

• Organic eggs

• Grass-fed beef

• Tempeh and tofu

• Bone broth (great for gut and skin repair)

Healthy Fats

• Avocados

• Olive oil

• Coconut oil

• Fatty fish (for omega-3s)

Healthy fats and protein slow the absorption of sugar into the bloodstream, helping to prevent insulin spikes and keeping your skin balanced.

The Role of Supplements in Managing Acne + Blood Sugar

Digestive Bitters: A Natural Ally for Blood Sugar Regulation

Digestive bitters are herbal extracts known for stimulating digestive secretions like enzymes. Beyond aiding digestion, they play a role in blood sugar management:

• Enhanced Insulin Sensitivity: Bitters can stimulate the release of hormones like GLP-1, which enhances insulin secretion and sensitivity, aiding in better blood sugar control .
  
  

• Appetite Regulation: By promoting feelings of satiety, bitters can reduce sugar cravings and prevent overeating, contributing to more stable blood glucose levels .
  
  

• Improved Nutrient Absorption: Bitters enhance the absorption of nutrients essential for blood sugar regulation, such as magnesium and chromium.

Incorporating digestive bitters before meals can be a simple yet effective strategy for supporting both digestive health and blood sugar balance. That’s exactly why we created our A.C.V. CLEAR Digestive Bitters supplement for blood sugar, detox, and skin health. 

Inositol: Supporting Blood Sugar and Hormonal Health

Inositol, particularly in its myo-inositol and D-chiro-inositol forms, is a vitamin-like compound that has shown promise in managing blood sugar levels:

• Improved Insulin Sensitivity: Inositol supplementation has been linked to enhanced insulin sensitivity, leading to better blood sugar control .
  

• Hormonal Balance: For individuals with conditions like PCOS, inositol can help regulate menstrual cycles and reduce symptoms by balancing insulin and hormone levels.
  

• Metabolic Benefits: Studies suggest that inositol may aid in reducing blood pressure and triglyceride levels, contributing to overall metabolic health .

Inositol is generally well-tolerated and can be a valuable addition to a regimen aimed at improving blood sugar and hormonal balance. You can find Myo-Inositol in our GLOWTIME Digestive Enzyme supplement (an amazing addition to any meal you want to digest better!). 

Additional Supplements for Blood Sugar Support

Beyond Digestive Bitters and inositol, other supplements can aid in maintaining stable blood glucose levels:

• Berberine: An alkaloid that has been shown to lower blood sugar levels and improve insulin sensitivity, comparable to some pharmaceutical drugs.
  
  

• Magnesium: Essential for glucose metabolism, magnesium deficiency is linked to insulin resistance. Find it in PILLOWTIME-MAG.
  
  

• Chromium: This trace mineral enhances insulin action and is vital for carbohydrate and lipid metabolism.
  
  

• Alpha-Lipoic Acid (ALA): An antioxidant that improves insulin sensitivity and reduces oxidative stress.

Incorporating these supplements, alongside dietary and lifestyle modifications, can provide a comprehensive approach to blood sugar management and, by extension, clearer skin.

Tips for Transitioning to a Low-Glycemic Lifestyle

• Start Slow: Swap out one high-GI food per day (e.g., trade white rice for quinoa).

• Read Labels: Look for hidden sugars in packaged foods, even those marketed as “healthy.”

• Combine Macros: Pair carbs with protein or healthy fats to reduce blood sugar spikes.

• Meal Prep: Planning meals in advance makes it easier to avoid quick, high-GI snacks.

• Stay Hydrated: Water helps your body metabolize glucose more efficiently and flush out toxins.

Final Thoughts: The Glycemic Index and Your Skin

If you’re still dealing with acne despite a solid skincare routine, your diet could be the missing link—especially if it’s heavy in refined carbs and sugary snacks.

High glycemic index foods disrupt your hormones, increase inflammation, and hinder your skin’s ability to heal. By choosing whole, low-GI foods and supporting your body with the right supplements, you can calm your breakouts from the inside out.

Clear skin isn’t just about what you put on it—it’s also about what you feed it. Your plate plays a powerful role in your glow.