A diet tailored for blood sugar balance
Foods with a low glycaemic index
Diets with a reduced glycaemic index (an index representing the capacity of a carbohydrate-containing food to raise blood sugar levels) or a reduced glycaemic load (which represents the glycaemic index multiplied by the quantity of carbohydrates in the portion) have a low carbohydrate content. The glycaemic index and glycaemic load have been shown to affect the pathways involved in the pathogenesis of acne. For example, a low glycaemic load diet reduces the free androgen index and increases IGF1-binding protein, and a diet low in glycaemic index and glycaemic load decreases IGF1 levels [15].
It is therefore beneficial to consume foods with a low glycaemic index and glycaemic load, such as: certain fruits (apple, pear), nuts and seeds (pecans, cashews), vegetables, and pulses [16].
Be mindful of fruits with a high glycaemic index, such as mango, melon, pineapple, watermelon, cherries, papaya, grapes, banana, and dried fruits.
Reducing consumption of unhealthy fats
In one study, a low-fat diet increased circulating levels of IGF1-binding proteins, which may suggest a reduction in the biological activity of IGF1 and therefore a decrease in sebum production and acne [17].
Not all fats should be avoided! Consuming healthy fats can support better blood sugar regulation.
Foods that help lower insulin levels
Excess insulin in the blood increases the proliferation of keratinocytes (skin and hair cells) and stimulates hormone production, which may contribute to the pathogenic factors of acne. Polyphenols play a role in regulating glucose and therefore insulin [18].
It is therefore beneficial to consume foods that contain them, such as fruits (principally red fruits, berries, and grapes), vegetables, cacao, green tea, cinnamon, and olive oil.
Barberry, a small red berry with a tangy, astringent, and sweet flavour, has very interesting properties with regard to acne. A study highlighted that this berry was at least as effective at reducing acne as conventional treatments. This is attributed to the presence of its compound berberine, which acts on insulin resistance as well as on skin microbes [19].
Omega-3s to reduce inflammation
Omega-3 fatty acids have been shown to reduce IGF1, which is involved in sebum production and follicular occlusion.
Omega-3 fatty acids also inhibit the synthesis of an inflammatory compound, which reduces the inflammatory lesions of acne [20].
Some studies have also shown an association between lower fish consumption and increased acne severity [21].
Consume fish rich in omega-3, such as salmon, for example.
Our omega-3 pregnancy, Omega Mama, is the vegan DHA food supplement rich in omega-3. It covers DHA requirements and is ideal for all women.
You can also consume shellfish, vegetable oils (such as linseed and walnut oil), seeds, and nuts to boost your omega-3 intake.
Zinc for healthy skin
Studies have shown that low blood zinc levels are linked to the severity and type of acne lesions in certain patients with acne [22]. This may be due to the fact that zinc plays a role in wound healing and reducing inflammation [23]. Therefore, consuming zinc supplement may help to increase blood levels and reduce acne.
To do so, consume seafood, liver (care should be taken with liver during the preconception period and during pregnancy due to its high retinol content, a substance that is teratogenic at high doses), pulses, and wholegrains such as brown rice.
This diet is also suitable when trying for a baby, and nutrition remains the best food supplement to conceive.
A full complement of vitamins to combat acne
Vitamins A and E
Studies have highlighted that low plasma levels of vitamins A and E play an important role in the pathogenesis of acne and in its worsening [24].
A vitamin A deficiency dramatically affects skin biology, such as skin dryness. This nutrient is found in part in the skin, particularly in the sebaceous glands [25]. Vitamin E, for its part, has an antioxidant action that may be beneficial in people with acne [26].
It is therefore beneficial to consume foods rich in vitamin A, such as liver, orange fruits and vegetables, and leafy green vegetables. For vitamin E, consume vegetable oils (sunflower, avocado, hazelnut), sunflower seeds, eggs, or sardines!
Tip: vitamin A is better absorbed when consumed alongside vegetable oils [27].
Vitamin D
The role of vitamin D in acne should not be underestimated, as it regulates the proliferation and differentiation of keratinocytes, and may also have anti-comedogenic properties. There is an association between hormonal acne and vitamin D deficiency [28]. This is due to the fact that vitamin D supports improvement of inflammation as well as the formation of antimicrobial compounds [29].
Sunny Mummy, the vitamin D food supplement in a pipette bottle, with vitamin D3 to meet your needs.
Our women's multivitamin will help you get a full supply of vitamins B, C, D, E, and zinc.
