The Diet to Reduce Acne
Discover the diet to reduce acne. Low glycemic index, zinc, omega-3s and foods to avoid. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 20 years old, 128 lbs
Active woman, 20 years old, 128 lbs
Sedentary man, 20 years old, 159 lbs
Active man, 20 years old, 159 lbs
The link between diet and acne
Acne is multifactorial (hormones, genetics, bacteria), but diet plays a role. Blood sugar spikes increase insulin and IGF-1, stimulating sebum production and inflammation. Certain foods can therefore worsen or improve acne.
The low glycemic index diet
Studies show that a low glycemic index (GI) diet reduces acne. Favor whole grains, legumes, vegetables, and avoid refined sugars, white bread, sodas. Low GI stabilizes insulin and reduces stimulation of sebaceous glands.
Dairy products and acne
Several studies link dairy products, especially skim milk, to acne. The natural hormones in milk and growth factors could stimulate sebaceous glands. The effect varies by individual: test a 4-6 week elimination to evaluate.
Beneficial nutrients against acne
Zinc (oysters, meat, pumpkin seeds) has anti-inflammatory and antibacterial properties. Omega-3s (fatty fish) reduce inflammation. Vitamin A (sweet potato, carrots) aids cellular renewal. Gut health also influences skin (gut-skin axis).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Diet Against Acne
Important: Acne is a medical condition. If you suffer from severe or persistent acne, consult a dermatologist. Diet is a complement, not a replacement for medical treatments.
Diet can influence acne by modulating hormones, inflammation, and sebum production. This guide presents the dietary strategies most supported by science.
Strategy #1: Low Glycemic Index Diet
Why it works
High GI foods cause:
- Rapid blood sugar spike
- Massive insulin release
- Increase in IGF-1 (growth factor)
- Stimulation of sebaceous glands
- More sebum = more acne
Foods to favor (low GI)
- Grains: oats, quinoa, brown basmati rice
- Legumes: lentils, chickpeas, beans
- Vegetables: most have very low GI
- Fruits: berries, apples, pears (avoid juices)
- Proteins: meat, fish, eggs (zero GI)
Foods to avoid (high GI)
- White bread, baguette
- White rice, white pasta
- Sodas and fruit juices
- Candy, pastries
- Sugary breakfast cereals
Strategy #2: Test Dairy Elimination
How to proceed
- Eliminate all dairy products for 4-6 weeks
- Observe your skin’s evolution
- Gradually reintroduce (cheese, yogurt, milk)
- Note reactions
Milk alternatives
- Almond, coconut, oat milk
- Plant-based yogurts
- Plant-based cheeses
Anti-Acne Nutrients
Zinc: the star mineral
Zinc reduces inflammation and has antibacterial properties:
- Oysters: 6 oysters = 500% of needs
- Lean beef: 3.5 oz = 50% of needs
- Pumpkin seeds: convenient snack
- Crab, lobster
Anti-inflammatory omega-3s
- Salmon, mackerel, sardines: 2-3 times/week
- Ground flaxseeds: 1 tbsp/day
- Walnuts: a handful/day
Why Voical Can Help You
With Voical, keep a precise food journal to identify foods that trigger your acne breakouts. Correlate your diet with your skin’s condition to find your optimal eating plan.