Today, I’m here to talk to you guys about how diet can affect your skin. Obviously, there’s always this and whatever nonsense that people are like you know, you are what you eat. I don’t know, I feel like sometimes, that can be true to a certain extent, a few dollars food or something but you could eat the cleanest and still have acne. You could eat the worst and still have acne. Sometimes, it’s not like the common things that people think like chips and soda. I don’t know, chocolates and pizza. You know what I mean?
There is actually like a specific diet, a specific lifestyle and what that is, is a low GI or commonly known as low inflammation diet. These types of diets are super important and they can really help your skin and your life.
Glycemic index basically measures the glycemic load of a food or how a food is going to impact your blood sugar level. If it has a higher glycemic index, like a 70 or more, it’s going to have more of a hit on your blood sugar level and it’s going to cause a spike in your insulin. A spike in your insulin is going to cause also a spike in all of your hormones and a spike in inflammation. The reason that it is not a good thing, that it is so bad, is because your hormones are going crazy and when your insulin’s going crazy, and your inflammation’s going crazy, and acne sufferers already have higher inflammation, it’s just that it’s too much for your body to handle and so it comes out in the form of cystic acne.
HIGH GLYCEMIC FOOD ITEMS
High glycemic food items are things that really don’t have any nutritional value to them. It’s going to be things like white bread, white pasta, sugar, sugary drinks, basically think of any refined carbs and those are gonna have high GI.
I wouldn’t say to avoid all carbs because I definitely think that, you know, we need carbs, kind of. ‘Cause some people are keto and they don’t eat carbs but I feel like we need whole grains and good things like that so those whole grains have lower glycemic load.
High glycemic will spike everything and it will make it so that your body is so inflamed and it comes out in the form of cystic acne, basically. It’s what happens ‘cause your body can’t handle it. Over time, your body will store that excess insulin that it’s producing because the insulin levels keeps spiking and your body can’t handle that. So the insulin that’s stored into can also come out in that way which is just kind of crazy. If you think about it, it makes sense and I’ve noticed a huge difference since I don’t really eat refined carbs anymore.
If you have any of these symptoms, if you’re tired after eating them, if you’re achy after eating them, if you feel like you need an immediate nap, it’s probably spiking your blood sugar level really high and then dropping it. So look out for things like that. ‘Cause I know there’s a huge difference when I quit eating them.
LOW GI DIET
A low GI diet is going to be the opposite of that. So you’re going to be avoiding all carbs and this is what helps acne, the low GI diet helps acne also known as low inflammation diet.
So you’re going to be eating like no refined carbs, no processed bread, sugar or anything that’s going to spike your insulin. Anything that’s going to spike your blood sugar level and that also spikes the inflammatory hormone, IGF1. which, as you guys know, acne sufferers already have a higher level of IGF1 in their system.
So that’s why we can’t eat the same things because we already have these higher levels of inflammatory hormones in our body. The low GI diet would be eating things that have a lower GI scale. A low GI scale is going to be the number 55 or less. Medium is 56-69 and high is going to be 70 or more, like I said earlier.
Lower GI items obviously, no refined carbs, all meats though I wouldn’t eat all meat. Try to eat as organic and as best as you can if you’re going to eat meat. That is not a carb. It doesn’t have an impact on your blood sugar. There’s low GI fruits and vegetables. Some fruits actually can trigger acne because they are high GI. For example, I know that a banana has a sugar content of 19 grams and I think your daily recommended amount is like 20 something, so yeah, I know that’s crazy, as you know fruits and vegetables are good for you but there are higher GI ones, like a potato because it’s super starchy.
Most vegetables are going to be lower GI. They are going to be lower GI for the most part. So you know, dark leafy greens, cauliflower and dairy but I would not consider eating dairy just because it also causes inflammation. It has the IGF1 hormone in it. It’s actually in dairy and in you but it can spike it even further.
This isn’t nonsense. I have noticed dramatic improvement in my skin. I don’t get the big cyst anymore since I stopped eating refined carbs, sugar and anything that’s high GI, I’m really trying to avoid them. It can kind of sound confusing. There are a ton of charts online that can help you out and there are pretty much basic categories like nuts, beans, things like that are going to be low GI. Again, like I said, meat, good fats like avocado and oils and all those things. The things that you wouldn’t think are good for you but tastes good, those are probably going to be low GI.
This isn’t just hogwash or anything like that. There’s a bunch of studies that have been done. A study that was done in 2007 showed that when a controlled group of acne sufferers vs another group of acne sufferers that are up to a placebo. Placebo is when they are eating exactly the same but the controlled group, they were put on a low GI diet. When the controlled group is put on a low GI diet, there was I think, a 25% reduction in pimples, which is kinda crazy because there was only 8 weeks and it wasn’t even that long. So it just goes to show that internal inflammation can show in a form of extra more inflammation.
I just think that it’s crazy that there’s not more talk on this especially with the internet and stuff. I just feel like there should be more information on it.
Besides high glycemic and low glycemic, there’s also a thing called the glycemic load. That one has a smaller sliding scale and it takes into account the portion sizes. When these are taken into account with the food, usually, if you’re going by that, you can eat things that you wouldn’t have eaten. I feel just going by the plain GI. like a strict number from 1 to 100 scale. So glycemic index is 1-100 while glycemic load has more like a size scale because it does take into consideration the portion size.
So if you have a quarter of a doughnut, on the glycemic load, but that would not probably affect your blood sugar as much, but if you’re gonna take the glycemic index, there would be like no doughnuts. So it really just depends on which one you would go with. Which one offers the most flexibility for you. I definitely tried to just do glycemic index because I have to be strict with myself. I just fall right off the wagon.
That’s it! Make sure that you comment about this article and hopefully you learned something. Maybe you realized, “Hey, I’m eating a lot of refined carbs and I’m also breaking out. So maybe I’ll cut on carbs and see what happens ” or maybe you won’t. But regardless of what you choose, at least now you know that there’s a direct correlation between low GI (low inflammation diet) and clearing your acne. So, that’s great!
All knowledge is good knowledge, right?