How certain foods promote both clear skin and healthy blood sugar levels … the connection

You are what you eat. Our diets can either help or harm our skin; notably, nutrition can positively or adversely affect the frequency and severity of acne breakouts. 

Led by pioneering Board-Certified Dermatologist Dr. Stephen Comite, our team at SkinProvement Dermatology in New York, New York, partners with patients to provide trusted guidance based on the latest science to fuel the healthiest skin and body.

Glycemic index: What it is, why it matters

The Glycemic Index (GI) classifies foods based on their potential to raise blood sugar (or blood glucose) levels. For glucose to be ” used” by your body, it must have a little help from insulin. The pancreas makes and releases insulin as the level of blood glucose rises, supporting the ability of glucose to fuel the body’s cells. Excess sugar is stored in the liver and muscle tissue. 

Hyperglycemia is a build-up of glucose triggered by stress, illness, Type 2 diabetes, and other conditions. The effects of elevated blood glucose and poor blood sugar control are vast, not limited to damage to the heart, nerves, kidneys, and blood vessels in the eyes, joints, bones, teeth, and gums. 

The GI-skin connection 

Several studies suggest a link between a “low-glycemic” diet and a reduction in the number of flare-ups and outbreaks and the severity of acne. These low-GI food and drink choices do not cause a spike in your blood sugar. 

Researchers believe that low-GI foods and beverages are helpful for individuals with acne because these spikes are avoided. The actual culprit here is inflammation. When your blood sugars soar skyward, inflammation follows, which triggers the production of sebum, which in excess, encourages the development of whiteheads, blackheads, pimples, and cysts. 

Foods to choose

Foods are usually “graded” on a scale of “0” to “100.” Low-GI foods are skin-friendly options with an index value of less than “50.” High-GI foods boast values of at least “70.” Mid-range food options span values between “50” and “70.” 

To keep your blood sugar and skin in check, reach for the following: 

• Whole grain and white spaghetti
• Corn tortillas
• Raw oranges
• Raw apples
• Carrots (boiled)
• Garbanzo beans
• Kidney beans 
• Barley 
• Legumes (lentils)
• Plant-based dairy made from soy

On the other end of the spectrum, high-GI foods associated with glucose spikes and potential adverse effects on your skin range from boiled potatoes and cornflakes to boiled white rice and wheat bread.

Contact SkinProvement Dermatology in NYC today at (212) 933-9490. Alternatively, you may reach out to our team using the button on our home page.

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