The skiniD® food scientist shows how knowing your way around the Glycemic Index may help clear your skin
By Apostolos Pappas, Ph.D
In the previous article, we learned that there may be a relationship between diet and acne. Though an unhealthy diet doesn't cause acne, some studies are showing that it may influence or contribute to it by triggering excessive oil (sebum) production.
It all starts with the Glycemic Index (GI), a standardized measurement applied to carbohydrates (that is, starches and sugars).
| The standard per serving Glycemic Index (GI) ranges for food are: | |
| Low-GI Foods | 55 or less |
| Mecium GI Foods | 56-69 |
| High-GI Foods | 70 or more |
As familiar as we are with counting calories and fat grams, for many people (including those with acne) the Glycemic Index value of foods may hold the key to better health.
Early insights
Studies have shown that there is a link between a low-glycemic diet, acne prevention and clearer skin in helping curb excessive sebum production, one of the major components of breakouts.
Other research done in 2002 looked at several non-westernized societies, from the coast of New Guinea to the mountains of Paraguay, whose members did not have acne. As different as these cultures are from each other, what they have in common is a low-glycemic diet. This is in marked contrast with the high-glycemic Western diet, one that is overstuffed with processed foods, refined carbohydrates and saturated fats. And it's here in the West that we find the most acne (as well as diabetes, obesity, high blood pressure and heart problems that are so common here and directly attributable to high-glycemia intake).
Even though these studies are small they are the first serious and controlled attempt to shed light on the association between diet and acne.
So what exactly is a low-glycemic diet? In short, it is one consisting of fresh fruits, vegetables, lean protein and a balanced amount of unsaturated fat.
So this means that the more foods you choose with a low GI value and the less foods you eat with a high GI value, the better. In many cases, you may be able to find a lower-glycemic value food you can substitute for a favorite high-glycemic value one. Here are some examples:
| Food | GI Value |
| Orange juice | medium |
| Orange | low |
| Soft drinks | high |
| - | |
| Non-fat milk | low |
| Full fat milk | low |
| - | |
| White toast | high |
| Water bagel | high |
| Doughnut | high |
| Oatmeal (not instant) | low |
| - | |
| Baked potato | high |
| Yam | low |
| - | |
| Table sugar | medium to high |
| Honey | medium |
| - | |
| Grilled fish, poultry, red meat | low |
| Peanuts | low |
Now, here's how to do this for yourself:
CLARITY DIET SUGGESTION #2
1. Log on to glycemicindex.com and click on GI Database
2. Make a list of 10 to 15 of your favorite foods (or the foods you eat most often) and find their GI Value.
3. For those favorites with a high GI Value, find a lower GI value to substitute
4. Keep this list with you for reference.
5. Make a habit of reading labels on prepared or processed foods. As much as possible, avoid those containing simple sugars such as sucrose, glucose or fructose (as well as honey and maple syrup).
If you suspect that you're one of those for whom there is an acne-diet connection, it's certainly worth giving a low-glycemic diet a try. Writing things down and keeping a food journal may prove helpful. Keep in mind, it may take a couple of months to see results. But there's a significant upside for this way of eating is by far a healthier way to live, period.
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Apostolos Pappas, Ph.D. is a research biochemist with Johnson & Johnson, a food scientist and the author of The Saint-Tropez Diet (Hatherleigh Press, 2007.)
