Improve Acne with Low Glycemic Food.
November 18th, 2008When my son played Ice Hockey as a teenager, he went away on weekends for back to back games. He always returned very spotty. When he was at home, his diet was dictated by us and was very good but when away he ate lots of junk food high in carbohydrate.
It has always been my belief that there is a very strong link between acne and diet. A study done recently has made things a lot clearer. The prevalence of acne, a distressing skin condition, is very high. It is estimated that 79 to 95% of adolescents, 40 to 54% aged 25 and older, 12% of women and 3% men in their middle age have acne.
No one knows the true cause of acne. The distribution globally of acne raises the possibility that low carbohydrate intake is responsible for the lower incidence of acne in non-Western countries. The theory is that high carbohydrate intake causes raised Insulin level (Hyperinsulinemia). High Insulin levels is an important part of acne in general because it affects androgenic hormones and growth factor.
In a 12 week study, Dr. Robyn. N. Smith and colleagues, from RMIT University in Melbourne, Australia, gave 43 male adult acne patients, aged between 15 and 25, a randomised low glycemic load diet (25% energy from protein and 45% from low glycemic index carbohydrates) and a control diet rich in carbohydrate dense foods without consideration of the glycemic index. The results published in the July issue of the American Journal of Clinical Nutrition showed the low glycemic diet was associated with a significant reduction in total acne compared with the normal diet
Surprisingly this is the first randomised study to look at glycemic diet and its relation to acne severity.
“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 acne and high insulin levels and acne.” Dr. Smith’s team said.
Food with low glycemic Index are rich in complex carbohydrates. As a result, they release glucose very slowly into the blood steam. If sugar is released slowly into the blood, the Insulin demand is less. Insulin controls circulating blood sugar and affects growth and sex hormones.
To assess the Glycemic Index of foods, the blood sugar level is monitored after that food is eaten. Low Glycemic Index (LGI): 55 and lower. Medium Glycemic Index (MGI): 56 to 69. High Glycemic Index (HGI): 70 +
LGI (Low Glycemic Food). Rolled Oats 51 Whole Wheat 49 Special K (UK) 54 Natural Muesli 40 Wholegrain Pumpernickel 46 Heavy Mixed Grain 45 All-bran (UK) 30 Oat bran 50 Porridge 58 Soya and Linseed 36 Frozen Green Peas 39 Frozen Sweet Corn 47 Tomatoes 15 Boiled Carrots 41 Cabbage 10 Mushrooms 10 Broccoli 10 Lettuce 10 Green Beans 15 Red Peppers 10 Raw Carrots 16 Onions 10 Chillies 10 Cauliflower 15
Foods with High Glycemic Index. Dates 103 Scones 92 Instant White Rice 87 Glutinous Rice 86 Tapioca 70 Watermelon 80 Pretzels 83 Rice Cakes 87 Fresh Mashed Potatoes 73 French Fries 75 Short Grain White Rice 83 Instant Mashed Potatoes 80 Donuts 76
So Reject white bread, burgers, and French fries and eat more beans and cereals to keep those zits away or under your control.