Diet and Acne: Expert Guide on What to Swap Out for Clearer Skin

Managing Diet and Acne is key to achieving clear skin.

Are you wondering, “What do I need to cut out of my diet to help my acne?” At Shellharbour Skin, we understand that dietary choices can play a key role in managing Diet and Acne. Instead of total exclusions, we recommend smart swaps that gradually lower your glycaemic index and support clearer skin.

Patient undergoing a skin assessment at Shellharbour Skin for personalised acne treatment

Understanding Diet and Acne

A low GI diet is one of the most effective strategies for managing Diet and Acne. The glycaemic index (GI) measures how quickly carbohydrates convert to glucose. High GI foods can cause rapid blood sugar spikes, which may trigger inflammation and worsen acne.

For more details on the glycaemic index and its effects, visit the American Academy of Dermatology.

Top Swaps to Lower the Glycaemic Index of Your Diet

Rather than cutting out foods completely, try these swaps to reduce your dietary GI:

High GI Foods	Medium GI Alternatives	Low GI Choices
White bread	Wholemeal bread, pita, rye	Grainy bread, low GI white bread
Corn flakes, instant oats	Weet bix, sultana bran, Just Right	Traditional oats, All Bran, muesli
Jasmine rice	Cous cous, basmati, long grain rice	Pasta, rice noodles, quinoa
Water crackers, rice cakes	Ryvita, milk arrowroot	Vita wheats, Jatz, Snack Right Fruit Slice
Watermelon	Rockmelon, pineapple, sultanas	Apple, pear, banana, dates, peach, cherries
White potato	Mashed potato with butter or milk	Sweet potato, corn, legumes
Rice milk	Vaalia yoghurt drink	Cow’s milk, yoghurt, custard, soy milk

How Food Combinations Impact Diet and Acne

The GI of a food can change depending on what it’s eaten with. Adding fats or proteins to carbohydrate-rich foods slows digestion and lowers the overall GI. For example, white potatoes mashed with milk or butter have a lower GI than when eaten alone. Adding avocado to crackers or cooking potatoes with olive oil can also be beneficial.

Rounding out meals with protein, vegetables, and healthy fats not only improves nutrition but also reduces the glycaemic load. This is an essential component of managing Diet and Acne effectively.

Dairy, Chocolate, and Their Role in Diet and Acne

Dairy Foods

Research shows that only plain cow’s milk (not cheese or yoghurt) is consistently linked to a higher incidence of acne. Since many struggle to meet their calcium needs, cutting out dairy entirely isn’t ideal. Instead, try calcium-fortified alternatives like soy or almond milk and see if this change improves your Diet and Acne.

Chocolate

The evidence regarding chocolate is unclear. Although chocolate is both high GI and dairy-containing, studies suggest that stress may be a stronger trigger for acne than chocolate itself. Incorporating stress-reduction techniques, such as mindfulness or deep breathing, may benefit both your mental health and your Diet and Acne management.

Expert Guidance on Diet and Acne

Making dietary changes can be challenging. When you remove certain foods, you may need to replace them with nutrient-dense alternatives. For personalized advice on Diet and Acne, consult an Accredited Practising Dietitian who can help design a balanced plan for clear, healthy skin.

Ready to Improve Your Skin?

Discover more about our skincare solutions and how to support your Diet and Acne journey with professional guidance:

Additional Resources

American Academy of Dermatology – Learn more about the impact of diet on skin health from a trusted authority.

Diet and Acne: a systematic review. JAAD International Vol 7, June 2022, pg 95-112. James Meistion et al
http://www.glycemicindex.com
The effect of a high-protein, low glycemic–load diet versus a conventional, high glycemic–load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trialRobyn N. Smith, BAppSc (Hons) Neil J. Mann, BSc (Hons), BAppSc, PhD Anna Braue, MBBS, MMed Henna Mäkeläinen, BAppSc George A. Varigos, MBBS, FACD, PhD Published:April 20, 2007DOI:https://doi.org/10.1016/j.jaad.2007.01.046

The effect of personal, familial, and environmental characteristics on acne vulgaris: a prospective, multicenter, case controlled study Ayşe S Karadağ ¹, İlknur Balta ², Hayriye Saricaoğlu ³, Selim Kiliç ⁴, Kıymet H Kelekçi ⁵, Mehmet Yildirim ⁶, Deniz A Arica ⁷, Savaş Öztürk ⁸, Göksun Karaman ⁹, Aslı A Çerman ¹⁰, Serap G Bilgili ¹¹, Enver Turan ¹², Mustafa M Demirci ¹³, Tuğba K Uzunçakmak ¹⁴, Serdar C Güvenç ¹⁵, Arzu Ataseven ¹⁶, Ayten Ferahbaş ¹⁷, Berna Aksoy ¹⁸¹⁹, Emine Çölgeçen ²⁰, Özlem Ekiz ²¹, Filiz T Demir ²², Özlem Bilgiç ²³, Seray Çakmak ²⁴, Derya Uçmak ²⁵, Pınar Özuğuz ²⁶, Yeşim K Konkuralp ²⁷, Aylin T Ermertcan ²⁸, Gonca Gökdemir ²⁹, Emel B Başkan