A diet adapted for blood sugar management
Low glycaemic index foods
Diets with a low glycaemic index (an index representing the capacity of a carbohydrate-containing food to raise blood sugar levels) or a low glycaemic load (which represents the glycaemic index multiplied by the amount of carbohydrates in a portion) have a low carbohydrate content. It has been demonstrated that glycaemic index and glycaemic load 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 important to eat foods with a low glycaemic index and load, such as: certain fruits (apple, pear), nuts and seeds (pecan nuts, cashew nuts), vegetables and legumes [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 are to be avoided! Consuming healthy fats can support better blood sugar regulation.
Foods to 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 eat foods that contain them, such as fruits (mainly berries, red fruits and grapes), vegetables, cacao, green tea, cinnamon and olive oil.
Barberry, a small red berry with a tart, astringent and sweet flavour, has very interesting properties for acne. A study highlighted that this berry was at least as effective at reducing acne as conventional treatments. This is due 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].
Eat fish rich in omega-3s, such as salmon for example.
Our omega-3 pregnancy, Omega Mama, is the vegan DHA food supplement rich in omega-3s. It covers DHA requirements and is perfect for all women.
You can also eat shellfish, vegetable oils (such as linseed and walnut oil), seeds and nuts to stock up on omega-3s.
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 increase blood levels and reduce acne.
To do so, eat seafood, liver (care should be taken with liver during the preconception period and pregnancy due to its high retinol content, a teratogenic substance at high doses), pulses and wholegrains such as brown rice.
This diet is also suitable when trying to conceive (TTC), and nutrition remains the best food supplement for getting pregnant.
A full range of vitamins to fight acne
Vitamins A and E
Studies have shown that low plasma levels of vitamins A and E play an important role in the pathogenesis of acne and its worsening [24].
Vitamin A deficiency dramatically affects skin biology, such as dry skin. 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 for people with acne [26].
It is therefore important to eat foods rich in vitamin A, such as liver, orange fruits and vegetables, and leafy green vegetables. For vitamin E, eat 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 is not to 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 cover your needs.
Our women's multivitamin will help you stock up on vitamins B, C, D, E and zinc.
