By Dr. Kathleen Regan, ND
Do you need a ‘detox’ to clear up your acne? Spring is the perfect time to get things moving but before you consider a detox diet, consider this! Science has shown that acne is heavily influenced by sugar in our diet.
There is sugar content in almost all carbohydrate -based foods that you eat. That is because carbohydrates are made up of sugars, starches and fiber and at the end of the day this all breaks down to sugar and fiber.
WE NEED CARBOHYDRATES. The important thing to remember is that NOT ALL CARBS ARE CREATED EQUAL.
Some carbohydrates are broken down and release sugar into the blood quicker than others. Science calls this the GLYCEMIC INDEX of a food. For example, while a boiled white potato has a glycemic index somewhere around 70-80, a boiled sweet potato is somewhere around 40-50. These numbers change if these foods are baked which allows more sugar to be released.
Science has shown that there is a connection between high glycemic nutrition and acne. A diet that is low in these sugar-releasing foods has been shown to improve skin in JUST 10 WEEKS.
Close examination of the skin after 10 weeks of a low glycemic index diet has shown a reduction in the size of sebaceous glands, inflammation, and diminishes the expression of pro-inflammatory chemicals in the body.
It is thought that this occurs for a few reasons:
· Sugars increase insulin. The presence of insulin in the body stimulates the products of androgen hormones which are highly linked to acne.
· Sugars stimulate Insulin Growth Factor which is a pro-inflammatory hormone that has far reaching inflammatory effects in the body.
· Sugar is the dream that bad bacteria are made of! Our gut bacteria and our skin bacteria (which is influenced by the gut) thrive off of sugar and the growth of certain bacteria like the infamous ‘Propionibacterium acnes’ can cause acne to spread out of control.
Acne is caused by increased sebum secretion, inflammation, follicular keratinization and certain bacteria. Before you consider conventional treatments like topical comedolytics, topical and systemic antibiotics (Ex., Doxycycline), hormonal manipulations (Birth Control), and oral retinoids (Accutane) …. CONSIDER THIS:
Studies suggest that components of Western diet, particularly dairy products may be associated with acne.
Acne is absent in populations consuming low glycemic diet and not consuming refined sugars, grains, milk and dairy products
Higher consumption of fruits and vegetables and green tea is associated with reduced acne
Increased consumption of fish as a source of anti-inflammatory Omega-3 fatty acids is associated with reduced acne
Just 10 weeks of a low glycemic index diet can show improvements in skin quality!
This boils down to a SUGAR DETOX, low or no dairy, LOTS of veggies and low sugar fruits, added fibre and fish oil for 10 weeks.
Of course, a probiotic never hurts. It is also helpful to consider a little herbal treatment with the help of your Naturopathic Doctor!
References
Clark AK, Haas KN, Sivamani RK. Edible Plants and Their Influence on the Gut Microbiome and Acne. Int J Mol Sci. 2017;18(5):1070. Published 2017 May 17. doi:10.3390/ijms18051070
Emiroğlu N, Cengiz FP, Kemeriz F. Insulin resistance in severe acne vulgaris. Postepy Dermatol Alergol. 2015;32(4):281-5.
Katta R, Desai SP. Diet and dermatology: the role of dietary intervention in skin disease. J Clin Aesthet Dermatol. 2014;7(7):46-51.
Kwon HH, Yoon JY, Hong JS, Jung JY, Park MS, Suh DH. Clinical and histological effect of a low glycaemic load diet in treatment of acne vulgaris in Korean patients: a randomized, controlled trial. Acta Derm Venereol. 2012 May;92(3):241-6
Pappas A. The relationship of diet and acne: A review. Dermatoendocrinol. 2009;1(5):262-7.
Romańska-Gocka K, Woźniak M, Kaczmarek-Skamira E, Zegarska B. The possible role of diet in the pathogenesis of adult female acne. Postepy Dermatol Alergol. 2016;33(6):416-420.
Romańska-Gocka K, Woźniak M, Kaczmarek-Skamira E, Zegarska B. Abnormal plasma lipids profile in women with post-adolescent acne. Postepy Dermatol Alergol. 2018;35(6):605-608.