There is a very strong link between acne and diet.
This distressing condition is very common. It is estimated that 79 to 95% of adolescents, 40 to 54% aged 25 and older. In middle age 3% of men and 12% of women have acne.
>>See the acne prevention diet for acne foods to avoid
The true cause of acne is unknown. The fact that there is a lower incidence of acne in non-Western countries raises the possibility of a link between acne and low carbohydrate intake. The theory is that high carbohydrate intake causes raised Insulin level (Hyperinsulinemia). Insulinaemia is an important part of acne in general because it affects androgenic hormones and growth factor.
A controlled study
Dr. Robin. N. Smith and colleagues, in a study, used randomised low glycemic load diet and a control diet that was rich in carbohydrates.
The low glycemic load diet had 45% energy from low glycemic Index carbohydrate and 25% from protein. Included in the study were 45 male adults between 15 and 24.
The study was carried out at the RMIT University in Melbourne, Australia.
This randomised controlled trial was the first to examine what effects glycaemic load had on acne. In the American Journal of Clinical Nutrition July Issue the published results showed that there was significant reduction of acne in the low glycemic diet group as compared to the group on carbohydrate rich food. So for acne, low Glycemic food is the Good Health Option.
In a press release, Dr Smith and his colleagues said, “Although we could not isolate the effect of the low glycemic load diet from that of weight loss, the findings support the hypothesis of a relationship between acne and high insulin levels.”
Foods with low Glycemic Index are complex carbohydrate rich. As a result, they release glucose very slowly into the blood steam. If sugar is slowly released into the blood, the demand on Insulin is less. Insulin controls circulating blood sugar and affects growth and sex hormones.
Blood sugar level is monitored after food is eaten to assess the Glycemic Index of foods.
Low Glycemic Index (LGI): 55 and lower.
Medium Glycemic Index (MGI): 56 to 69.
High Glycemic Index (HGI): 70 +
Low Glycemic Index Food:
Heavy Mixed Grain 45 Whole Wheat 49 Special K (UK) 54 Natural Muesli 40 Porridge 58 All-bran (UK) 30 Oat bran 50 Rolled Oats 51 Soya and Linseed 36 Wholegrain Pumpernickel 46 Tomatoes 15 Onions 10 Raw Carrots 16 Broccoli 10 Boiled Carrots 41 Frozen Green Peas 39 Frozen Sweet Corn 47 Cabbage 10 Mushrooms 10 Lettuce 10 Green Beans 15 Red Peppers 10 Chillies 10 Cauliflower 15
HGI (High Glycemic Index) Foods. Pretzels 83 Rice Cakes 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Scones 92 Fresh Mashed Potatoes 73 French Fries 75 Donuts 76 Instant Mashed Potatoes 80 Watermelon 80 Dates 103 Instant White Rice 87
So to keep those zits away and maintain healthy skin, eat more cereals and beans and reject white bread, French fries and burgers.
For good health, low stress and clear skin maintain a low glycemic diet.
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