If you’ve ever wondered whether your diet plays a role in your acne, you’re not alone. While skincare routines and hygiene are important, what you eat can also have a big impact on the health of your skin.
The idea that food affects acne used to be dismissed, but more and more research is showing that certain foods may actually contribute to breakouts.
Acne happens when your pores become clogged with oil and dead skin cells, often triggered by hormonal changes. But diet can influence those same processes — from inflammation to insulin levels and sebum (oil) production. So, if you’re struggling with persistent acne, it might be worth taking a closer look at what’s on your plate.
Here are some common foods that may be making your acne worse — and why.
1. High-Glycemic Foods
Foods like white bread, sugary snacks, and processed cereals are high on the glycemic index. That means they cause a quick spike in your blood sugar levels, which in turn triggers a surge of insulin.
High insulin levels can increase the production of androgens — hormones that stimulate oil glands in the skin. More oil means more chance of clogged pores and breakouts.
What to avoid:
- White bread and pastries
- Sugary cereals
- Candy and soda
- Refined grains like white rice and pasta
Better alternatives:
- Whole grains like brown rice, quinoa, and oats
- Fresh fruits instead of sugary desserts
- Legumes and vegetables
