Spoiler Alert: DARK Chocolate that has no added sugar does not cause acne and is actually really good for you! We love the Midnight Chocolate by Eating Evolved.
When you eat high glycemic foods it can also quickly increase hormones AND TRIGGER AN ENZYME PROCESS INVOLVING SOMETHING CALLED 5-alpha reductase- this in turn gives us thick acne that forms deep under the skin in our hair follicles (mainly near the chin, mouth, and lower jaw). DAIRY AND WHEAT PRODUCTS CAUSE THIS REACTION WITHIN A FEW HOURS OF CONSUMING.
If you are prone to acne or looking to clear your skin, ditching foods that are high on the glycemic index is imperative, ESPECIALLY AT YOUR FIRST MEAL. RULE OF THUMB- MAKE SURE EVERY MEAL IS AT LEAST 50% protein : Carb. This will ensure minimal blood sugar spikes. Best snacks are ALMONDS, AVOCADO, APPLES, Organic jerky, ROASTED BEANS FROM ENLIGHTENED, to name a few. Being more mindful about the glycemic index of the foods you eat will help you take control of your own skin and reduce acne flare ups.
So what is the Glycemic Index?
The glycemic Index is a system of measuring how fast your blood sugar rises after eating specific foods. The index ranges from 0-100. The higher the glycemic index, the more prone you are to acne, inflammation, weight gain, diabetes, and other inflammatory related diseases. Foods with a zero-glycemic index are those without carbohydrates such as eggs, meat, fish, and nuts. High-glycemic index foods (ranked 70 and above) are those such as table sugar, heavily processed foods, breads.
What are high glycemic foods that can cause acne?
High Glycemic foods (70-100): bread, bagels, white rice, cereal, crackers and rice cakes, instant oats, sweetened desserts, candy, pastries, and baked goods, foods containing white flour, processed foods, ice cream, canned beans, sugars such as table sugar, maltodextrin and maltose, pretzels, fruits such as dates, watermelon, kiwi, and vegetables such as white potatoes, parsnips, and pumpkin.
If you are struggling with acne, what foods are good to eat?
Low glycemic index foods take a longer time to digest causing only a small, slow increase in blood sugar. This makes them a great choice for clear skin!
Low glycemic foods (55 or less): apples, oranges, berries, organic grass fed protein, chickpeas, lentils, and other vegetables such as cauliflower, butternut squash, greens, zucchini, quinoa, non-canned beans, nuts such as cashews and almonds.
Medium glycemic foods (56-69): sweet potatoes, peaches, oranges, pineapple, rolled oats, wild rice.
Be mindful when consuming medium glycemic foods, you can certainly include these in your diet but we recommend no more that 1-2 medium glycemic foods a day.
Glycemic Index Chart
If you feel confused just google search the glycemic index of your food or create meals around the chart we made below for you! This is an easy way to create low glycemic meals to keep your skin clear!
LOW GLYCEMIC INDEX (Less Than 55) |
|
Fruits |
|
Apples |
38 |
Apple juice |
40 |
Apricots, dried |
31 |
Bananas |
54 |
Blueberries |
25 |
Cherries |
22 |
Coconut |
45 |
Cranberries |
45 |
Cranberry juice |
50 |
Figs, dried |
40 |
Grapefruit |
25 |
Grapes |
53 |
Orange juice |
53 |
Oranges |
44 |
Pears, fresh |
53 |
Plantains, raw |
45 |
Plums |
55 |
Strawberries |
41 |
Vegetables |
|
Artichokes |
20 |
Asparagus |
15 |
Bamboo shoots, raw |
20 |
Beet greens |
20 |
Broccoli |
15 |
Broccoli rabe |
10 |
Brussel sprouts |
15 |
Butternut squash, baked |
50 |
Cabbage |
10 |
Carrot juice |
45 |
Carrots, raw |
47 |
Cauliflower |
15 |
Celery |
15 |
Collard greens |
20 |
Cucumber |
15 |
Eggplant |
15 |
Garlic |
30 |
Green beans |
15 |
Hubbard squash, baked |
50 |
Kale |
15 |
Leeks |
15 |
Lettuce |
15 |
Lima beans |
46 |
Okra, raw |
15 |
Olives |
15 |
Onions |
15 |
Peppers |
15 |
Pickles, dill |
15 |
Turnip greens |
10 |
Turnips, boiled |
30 |
Snow peas |
15 |
Summer squash |
15 |
Tomato soup |
54 |
Tomatoes |
15 |
Spinach |
15 |
Summer squash |
15 |
Watercress |
10 |
Zucchini |
15 |
Grains, Breads & Cereals |
|
Barley |
25 |
Basmati rice |
50 |
Brown rice |
50 |
Chickpeas |
33 |
Matzo bread |
40 |
Quinoa |
53 |
Vermicelli |
35 |
Nuts and Legumes |
|
Almonds |
15 |
Black Beans |
30 |
Broad beans |
40 |
Butter beans |
43 |
Cashews |
23 |
Chickpeas |
33 |
Fava beans |
40 |
Horse beans |
40 |
Kidney beans |
41 |
Navy beans |
54 |
Peanuts |
14 |
Pinto bean |
39 |
Split peas, yellow, boiled |
45 |
Snacks & Sweets |
|
Honey |
55 |
Hummus |
6 |
MEDIUM GLYCEMIC INDEX (between 56 and 69) |
|
Fruits |
|
Apricots, fresh |
57 |
Cantaloupe |
65 |
Fruit cocktail |
55 |
Mango juice, unsweetened |
55 |
Mangoes |
56 |
Oranges |
63 |
Orange juice |
55 |
Papaya, fresh |
55 |
Peaches, fresh |
60 |
Peaches, canned |
67 |
Pineapple |
59 |
Raisins |
64 |
Vegetables |
|
Marrowfat peas, dried |
56 |
Peas, green |
68 |
Sweet potato |
61 |
Oatmeal, rolled |
58 |
Pita bread |
57 |
Quick-cooking porridge |
65 |
Wild rice |
57 |
Dairy and Dairy Alternatives |
|
Mayonnaise |
60 |
Nuts and Legumes |
|
Black-eyed peas |
59 |
Chestnuts |
60 |
Lentil soup, canned |
63 |
Pinto beans, canned |
64 |
HIGH GLYCEMIC INDEX (70 and higher) |
|
Fruits |
|
Dates |
103 |
Kiwifruit |
75 |
Watermelon |
72 |
Vegetables |
|
Parsnips |
139 |
Pumpkin |
107 |
Rutabaga |
103 |
Potato, instant |
121 |
Potato, mashed |
100 |
Potato, microwaved |
117 |
Potato, white, baked, |
85 |
Grains, Breads & Cereals |
|
Bagel |
72 |
Bagel, white |
103 |
Barley flour bread |
95 |
Bran buds |
77 |
Bran Chex |
83 |
Bread stuffing |
106 |
Cheerios |
106 |
Cocoa Pops |
79 |
Corn Flakes |
81 |
French baguette |
136 |
French bread |
95 |
Gluten-free bread |
90 |
Gnocchi |
95 |
Golden Grahams |
102 |
Grape Nuts |
75 |
Hamburger bun |
87 |
Kaiser roll |
104 |
Life cereal |
94 |
Muesli |
80 |
Muesli bars |
87 |
Oat kernel bread |
93 |
Oatmeal, instant |
79 |
Pita bread, white |
82 |
Pumpernickel bread |
71 |
Rice cakes |
82 |
Rice Chex |
127 |
Rice Krispies |
117 |
Rice, brown |
79 |
Rice, instant |
128 |
Rice, white |
83 |
Rye flour bread |
92 |
Shredded Wheat |
75 |
Special K |
77 |
Tapioca, boiled with milk |
115 |
Total |
109 |
Water crackers |
102 |
Waffles |
109 |
Wheat bread |
97 |
White bread |
70 |
Dairy and Dairy Alternatives |
|
Ice cream, full-fat |
87 |
Ice cream, low-fat |
71 |
Tofu, frozen dessert, non-dairy |
164 |
Nuts and Legumes |
|
Black bean soup |
92 |
Green pea soup, canned |
94 |
Kidney beans, canned |
74 |
Lentils, canned |
74 |
Split pea soup |
86 |
Snacks & Sweets |
|
Cake, angel food |
95 |
Cake, pound |
77 |
Corn chips |
105 |
Corn syrup |
90 |
Croissant |
96 |
Doughnuts |
108 |
French fries |
75 |
Gatorade |
78 |
Glucose |
138 |
Graham crackers |
74 |
Jelly beans |
80 |
Life Savers |
70 |
Maltodextrin |
95 |
Maltose |
152 |
Nutri-Grain bar |
94 |
Oatmeal cookies |
79 |
Pastry |
84 |
Popcorn |
72 |
Pretzels |
83 |
Shortbread |
91 |
Stoned Wheat Thins |
96 |
Sugar, table |
89 |
Vanilla wafers |
110 |
Co-founder of CLEARSTEM Skincare
By: Kayleigh Christina
Holistic Nutritionist Kayleigh Christina is the co-founder of CLEARSTEM Skincare, a non-toxic skincare line that targets acne, anti-aging, and scar reversing utilizing premium ingredients. Christina’s journey into the skincare world started when she developed numerous health issues, including severe cystic acne in her mid-twenties and tried in vain to find a cure.
Holistic Nutritionist Kayleigh Christina is the co-founder of CLEARSTEM Skincare, a non-toxic skincare line that targets acne, anti-aging, and scar reversing utilizing premium ingredients. Christina’s journey into the skincare world started when she developed numerous health issues, including severe cystic acne in her mid-twenties and tried in vain to find a cure.