How the Glycemic Index Affects Your Skin

High glycemic foods, like refined grains and sugary snacks, cause rapid spikes in blood sugar, leading to a cascade of effects that can contribute to skin issues such as acne. In contrast, low glycemic foods release glucose more slowly, helping to maintain steady blood sugar levels and potentially reducing the risk of breakouts. By being mindful of which high glycemic foods to avoid and focusing on a low glycemic diet for acne, you can support your skin’s appearance and overall health. Let’s explore the glycemic index in more detail and uncover which foods may be causing your skin to suffer.

So, What is the Glycemic Index?

The Glycemic Index is a system of measuring how fast your blood sugar rises after eating specific foods. The index ranges from 0-100. The higher the glycemic index, the more prone you are to acne, inflammation, weight gain, diabetes, and other inflammatory-related diseases. Foods with a zero-glycemic index are those without carbohydrates such as eggs, meat, fish, and nuts. High-glycemic index foods (ranked 70 and above) include table sugar, heavily processed foods, and breads.  

How Does High Glycemic Foods Cause Acne?

We’ve been told many times that “greasy french fries and chocolate cause acne” but in reality the cause of acne in regards to nutrition is how certain foods are affecting your blood sugar and your hormones. Foods that have a High Glycemic Index (GI) are quickly broken down by the body and cause rapid spikes in blood sugar levels.  When blood sugar spikes it can lead to inflammation and increased oil production, which plays a major role in acne.

Spoiler Alert: DARK Chocolate that has no added sugar does not cause acne and is actually really good for you! We love the Midnight Chocolate by Eating Evolved.

When you eat high glycemic foods it can also quickly increase hormones and trigger an enzyme process that involves 5-alpha reductase, which in turn gives us thick acne that forms deep under the skin in our hair follicles (mainly near the chin, mouth, and lower jaw). Dairy and wheat products cause this reaction within a few hours of consumption. 

If you are prone to acne or looking to clear your skin, ditching foods that are high on the glycemic index is crucial, especially during your first meal. Rule of thumb: make sure every meal has at least 50% protein. This will ensure minimal blood sugar spikes. The best snacks are almonds, avocado, apples, organic jerky, or roasted beans from Enlightened, to name a few. Being more mindful about the glycemic index of the foods you eat will help you take control of your skin and reduce acne flare-ups.

What Are High Glycemic Foods That Can Cause Acne?

High Glycemic index foods (70-100): bread, bagels, white rice, cereal, crackers and rice cakes, instant oats, sweetened desserts, candy, pastries, baked goods, foods containing white flour, processed foods, ice cream, canned beans, sugars such as table sugar, maltodextrin, and maltose, pretzels, fruits such as dates, watermelon, kiwi, and vegetables such as white potatoes, parsnips, and pumpkin.

If you are struggling with acne, what common foods are good to eat?

Low glycemic index foods take a longer time to digest causing only a small, slow increase in blood sugar. This makes them a great choice for clear skin!

Low glycemic foods (55 or less): apples, oranges, berries, organic grass-fed protein, chickpeas, lentils, and other vegetables such as cauliflower, butternut squash, greens, zucchini, quinoa, non-canned beans, nuts such as cashews and almonds.

Medium glycemic foods (56-69): sweet potatoes, peaches, oranges, pineapple, rolled oats, wild rice.

Be mindful when consuming medium glycemic foods, you can certainly include these in your diet but we recommend no more than 1-2 medium glycemic foods daily. 

Glycemic Index Chart

If you feel confused just Google search the glycemic index of your food or create meals around the chart we made below for you. This is an easy way to create low glycemic meals to keep your skin clear!  

The Impact of Glycemic Choices on Your Skin: A Path to Clearer, Healthier Skin

The relationship between your diet and skin health is undeniable, with the glycemic index playing a pivotal role. By understanding and managing the glycemic load of the foods you consume, particularly by avoiding high glycemic foods like processed foods, refined grains, and those laden with added sugar, you can better control your blood sugar levels and support clearer, healthier skin. 

Embracing a low glycemic diet, rich in low glycemic index foods such as whole grains, vegetables, and resistant starches, can help minimize blood sugar spikes and reduce the risk of insulin resistance, which is often linked to skin issues. Making these dietary adjustments is not just about healthy eating; it’s a powerful step toward achieving and maintaining vibrant, glowing skin. Whether you’re looking at a glycemic index chart or simply making more mindful food choices, remember that your skin reflects what you eat. By prioritizing low glycemic foods and avoiding high GI foods, you’re investing in your skin’s long-term health and radiance.