Whole Grains and Acne
Could an Atkins-like low-carb diet help with acne? There’s a lot of evidence that this may be the case. Whole grain, processed foods such as breads and cereals have been shown to exacerbate acne in many individuals.
When breads and cereals are rapidly digested, it can lead to an excess amount of sugar, which in turn leads to the body producing lots of insulin and the insulin-like growth factor (IGF-1). With elevated insulin levels, the body produces an excess of sex hormones, causing the glands in your pores to secrete more sebum (skin oil) which is the leading cause of acne. IGF-1 also promotes the multiplication of skin cells known as keratinocytes, which have been connected with acne.
The link between excess insulin and IGF-1 leading to acne has been well documented, with acne sufferers often found to have elevated levels of these factors (Journal Dermatology April 1995, Gynecol Endocrinol August 2002), and some dermatologists are also now recommending limited-grain diets to help with clear skin. It’s also interesting to note that in recent studies in undeveloped countries where processed grains have never been introduced into the diet, acne is also nowhere to be found (the Ache of the Amazon and the Kitava islanders in Papua New Guinea were two societies where this was observed).
It seems quite clear that if your diet includes a lot of processed breads and cereals, an important step towards clearer skin involves limiting your intake of these grains. This is also in line with vitamin B5 theory, that the excess skin oil produced by such a diet is at the heart of acne for many people, and stopping that skin oil is the key to stopping acne. Cutting back a bit on grains can help lessen your production of sebum, while vitamin B5 can aid the body in metabolizing it faster.
