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Glycemic Foods & Acne

Glycemic Foods & Acne Glycemic Foods & Acne Glycemic Foods & Acne


A diet based on low glycemic foods can help you significantly improve your acne, according to a study published in July 2007 in the "American Journal of Clinical Nutrition." Low glycemic foods help you stabilize your blood sugar levels and prevent your insulin concentrations from rising too high, which is key to avoid pimples, according to the December 2002 issue of "Archives of Dermatology."

High Glycemic Foods to Avoid

Foods with a high glycemic index and load should be avoided to keep your insulin levels low and avoid developing or worsening your acne. High glycemic foods include most grains, especially breakfast cereals, whether they contain added sugar or nuts, most breads, bagels and crackers, whether they are made from white or whole wheat flour, crackers, granola bars, muffins and other baked goods. Potatoes should also be avoided because of their high glycemic index. Stay away from soft drinks, dessert and sugar, because they increase your glycemic load without providing you with any essential nutrients.

Low Glycemic Grains

If you wish to include small amounts of grains in your meals, opt for low glycemic grains, which will hep you prevent large fluctuations in your blood sugar levels and keep your insulin levels lower. At breakfast, steel cut oats or quinoa make good options for preparing hot cereals. At lunch, prepare your sandwich either with sourdough bread or stone-ground whole grain bread and at dinner, ditch the rice or potatoes and replace these foods with barley, whole grain pasta, Basmati rice, quinoa or sweet potatoes. Although legumes, such as beans and lentils, are not grains, they also constitute good sources of low glycemic carbohydrates that you can include in your low glycemic diet.

Low Glycemic Fruits

Most fruits have a low glycemic index, with the exception of watermelon and dates. You can still have them, but keep the serving size very small. Temperate climate fruits, such as berries, oranges, apples, pears, prunes and cherries, have low glycemic index and can be a daily part of your diet. Tropical fruits, such as pineapple, mangoes, papayas and bananas, as well as dried fruits tend to have a medium glycemic index and should be consumed in moderation.

Other Low Glycemic Foods

In addition to basing your diet on low glycemic grains and fruits, a healthy low glycemic diet that helps you manage your acne should include large amounts of non-starchy vegetables. In addition to providing you with important antioxidants, vitamins, minerals and fiber, these foods help you feel full longer without impairing your blood sugar and insulin levels. Each of your meal should also include a source of protein, such as poultry, fish, meat, tofu, cheese or eggs, as well as a healthy dose of fats from olive oil, canola oil, avocado, nuts, nut butter or seeds.

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