The link between acne and diet is strong. This distressing condition is very common. On average it is as high as 79 to 85% in adolescents and 40 to 54% in people aged 25 and older. In middle age 3% of men and 12% of women have acne.
The true cause of acne is unknown. The distribution globally of acne raises the possibility that low carbohydrate intake is responsible for the lower incidence of acne in non-Western countries. Insulinaemia (raised Insulin level) occur following a high carbohydrate intake. High Insulin level affects growth factor and androgenic hormones. These hormones are implicated in acne.
A study conducted by Dr. Robin. N. Smith and colleagues used randomised control diet rich in carbohydrate and a low glycemic load diet. The low glycemic load diet had 45% energy from low glycemic Index carbohydrate and 25% from protein. Included in the study were 45 male aged 15 to 24 years. The study was carried out at the RMIT University in Melbourne, Australia. This is the first randomised controlled trial to examine the influence the effects of glycemic load has on acne. In the July issue of the American Journal of Clinical Nutrition the published results showed that there was significant reduction of acne in the low glycemic diet group as compared to the group on carbohydrate rich food. So for acne, low Glycemic food is the Good Health Option.
In a press release, Dr Smith and his colleagues said, “Although we could not isolate the effect of the low glycemic load diet from that of weight loss, the findings support the hypothesis of a relationship between high insulin levels and acne.”
Foods with low Glycemic Index are rich in complex carbohydrates. Consequently, they release glucose very slowly into the blood steam. If sugar is released slowly into the blood, the demand on Insulin is less. Circulating blood sugar is controlled by Insulin. It also affects sex and growth hormones.
Blood sugar level is monitored after food is eaten to assess the Glycemic Index of foods.
Low Glycemic Index (LGI): 55 and lower.
Medium Glycemic Index (MGI): 56 to 69.
High Glycemic Index (HGI): 70 +
Foods with Low Glycemic Index.
Heavy Mixed Grain 45
Whole Wheat 49
Special K (UK) 54
Natural Muesli 40
Porridge 58
All-bran (UK) 30
Oat bran 50
Rolled Oats 51
Soya and Linseed 36
Wholegrain Pumpernickel 46
Tomatoes 15
Onions 10
Raw Carrots 16
Broccoli 10
Boiled Carrots 41
Frozen Green Peas 39
Frozen Sweet Corn 47
Cabbage 10
Mushrooms 10
Lettuce 10
Green Beans 15
Red Peppers 10
Chillies 10
Cauliflower 15
So Reject white bread, burgers, and French fries and eat more beans and cereals to keep those zits away or under your control.
For good health, low stress and clear skin maintain a low glycemic diet.
