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Acne-Friendly Diet: Low Glycemic Foods & Skin Care


It is very important that you eat healthy and follow a diet which is rich in low-glycemic food. We have rustled up a quick guide on what you can eat and what can be passed if you have acne prone skin.

Low glycemic diet for acne

Power up on protein

  • Lean meat is good and should be included in the diet at least 3-4 times a week. Fish is another good option to include in your diet 2-3 times a week.
  • Include eggs as a part of the diet.
  • If you are a vegetarian, include three servings of low-fat dairy products daily

Low glycemic index food is the way to go

  • Start your day with a wholegrain, high-fibre breakfast. Think oats, porridge, muesli to start your day
  • Choose wholegrain options instead of refined foods like whole-wheat pasta over refined pasta, multigrain flour (whole wheat flour, oats, soya, jowar, bajra over refined flour.
  • Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.

Go colourful

  • Include 3 servings of fresh red, green, yellow vegetables in the diet.
  • Opt for atleast 1-2 servings of fresh whole fruits & seasonal fruits to get the maximum antioxidants from it.
  • Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.

Choose the right kind of oil

  • National Institute of Nutrition recommends use of blends/combination of 2 or more vegetable oils.
  • Consume not more than 3 tsp of oil in the diet.
    Include omega 3 foods (salmon, tuna, walnuts, flaxseeds) as a part of the daily intake.
  • Not all oily foods are bad, except with the high glycemic index. Learn more about acne food myths .

Limit these acne triggerers

  • Limit extra sugar in your meals. Not more than 2-3 tsp/day.
  • Avoid canned fruits and fruit juice; aerated beverages.
  • Limit bakery foods like cakes, cup cakes, donuts, biscuits, bread etc.

Here are some tips for an acne-prone skin diet based on that food guide:

  • Eat plenty of vitamin A rich foods like sweet potatoes, carrots, dark leafy greens, eggs, and liver. Vitamin A helps regulate skin cell production and can reduce inflammation.
  • Increase zinc intake by eating more seafood, nuts, seeds, legumes, and whole grains. Zinc assists in wound healing and reduces inflammation.
  • Eat more vitamin E rich foods like sunflower seeds, almonds, spinach, avocados. Vitamin E is an antioxidant that protects skin cells.
  • Make sure to get enough vitamin D from fatty fish, eggs, and fortified milk or juice. Vitamin D helps with skin cell growth and immune function.
  • Increase omega-3 fatty acids by eating more fatty fish like salmon, walnuts, flaxseeds. Omega-3s reduce inflammation.
  • Eat probiotic foods like yogurt, kefir, kimchi, and kombucha to improve gut health. A healthy gut supports healthy skin.
  • Drink plenty of water to stay hydrated. Dehydration can worsen acne.
  • Limit foods high in refined carbs and sugar which can spike insulin and trigger breakouts.
  • Avoid greasy, fried, and junk foods which can promote inflammation.

FAQs about Low Glycemic Diet for Acne

Q. What is a low glycemic diet?
A. It focuses on foods that do not spike blood sugar levels quickly. These foods areAssigned a low score on the glycemic index.

Q. How does it help acne?
A. High glycemic foods increase insulin which can increase androgen production and sebum oil leading to acne. Low GI foods help stabilize blood sugar and insulin.

Q. What should I eat on a low glycemic diet?
A. Non-starchy veggies, lean proteins, nuts, seeds, legumes, whole fruits, whole grains, healthy fats like olive oil and avocado.

Q. What should I avoid?
A. Refined grains like white bread, sugary drinks, desserts, fruit juices, processed snacks, potatoes, white rice.

Q. How long until I see results?
A. It takes consistency and patience. Noticeable differences in acne can take 4-6 weeks as hormones rebalance. For best results, stick with it long term.

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