Improve Acne with Low Glycemic Food.
Tuesday, November 18th, 2008 Subscribe To Our Feed
My son, in his teens, did not have acne but I noticed that when he went off on Ice Hockey weekends, he always returned very spotty. At home his diet was controlled but when away he had lots of junk foods.
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.
A study conducted by Dr. Robin. N. Smith and colleagues used randomised low glycemic load diet and a control diet that was rich in carbohydrates. The low glycemic load diet had 45% energy from low glycemic Index carbohydrate and 25% from protein. Included in the study were 45 male adults between 15 and 24. The study was carried out at the RMIT University in Melbourne, Australia. This is the first randomised controlled trial to examine the influence the effects of glycemic load has on acne. In the July issue of the American Journal of Clinical Nutrition the published results showed that significant reduction of acne in the low glycemic diet group as compared to the group on carbohydrate rich food.
This randomised trial was the first to look at acne and the specific effect low glycemic index food have.
Dr Smith and his colleagues said, “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.”
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 if you want to knock spots off your teenage child or yourself, reject white bread, burgers, and French fries and embrace cereals and beans.
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