How Your Diet Affects Acne: The Role of Blood Sugar Fluctuations
When it comes to a root cause approach to skin health, balanced and consistent eating habits are a must. All of the topicals and supplements targeted for acne can only get you so far if you don’t have the right foundations in place! One big correlation between nutrition and skin health is blood sugar control.
Fueling the body with the right balance of carbohydrate, fat, protein, and fiber at meals, as well as eating consistently throughout the day, directly impacts our blood sugar levels. If you feel overwhelmed with where to start for healing your acne, working on optimizing blood sugar control is a great first step!
What is Blood Sugar?
Carbohydrates are the body’s main energy source. When we eat anything that contains carbohydrates, our body breaks that food down into glucose (or sugar), which gets released into the blood. It is normal for our blood sugars to rise after meals and snacks temporarily, but if we eat too many carbohydrates at one sitting or do not consume enough protein, fat, or fiber to support blood sugar levels, we can experience blood sugar spikes.
In individuals who do not have diabetes:
Fasting glucose levels should be around 70-90 mg/dL.
Two hours after meals, blood sugar should be less than 140 mg/dL.
When blood sugar rises, insulin—a hormone produced by the pancreas—helps move sugar from the blood into the cells to be used for energy or stored in the muscle and liver tissues for later. If blood sugar spikes, it is common to experience a drop afterward, leading to a “blood sugar rollercoaster.” This can cause symptoms such as:
Hunger
Fatigue
Sweating
Anxiety
Irritability
Insulin Resistance and Long-Term Effects
Over time, frequent blood sugar spikes can lead to insulin resistance, where the body becomes less sensitive to insulin, making it harder for cells to take in sugar from the bloodstream. As a result, blood sugar levels remain elevated for longer periods. Insulin resistance is a first step toward pre-diabetes and diabetes.
How Does Blood Sugar Impact Acne?
If there is a tendency for higher blood sugars and insulin resistance, this can promote acne in several ways:
Increased Keratin & Sebum Production: Insulin can stimulate keratin, inflammation, and sebum production. Excess keratin can plug hair follicles, leading to trapped oil and dead skin cells, causing whiteheads, blackheads, and comedones.
Higher Androgen Levels: Insulin influences the conversion of androgen precursors into testosterone and inhibits sex hormone-binding globulin (SHBG), which normally inactivates testosterone. Higher insulin levels can result in increased androgens, contributing to acne and oily skin.
Bacterial Growth: Overproduction of sebum creates an environment for acne-causing bacteria to thrive.
Some studies show a correlation between increased fasting glucose and insulin levels and acne prevalence.
Labs to Assess Blood Sugar Control
Fasting blood glucose
Fasting insulin
Hemoglobin A1c
IGF-1
How to Balance Blood Sugar
Balancing blood sugars can look different for everyone, but here are some general guidelines to get started:
Eat breakfast within an hour of waking.
Eat a meal or snack every 3-4 hours to consistently fuel the body.
Plate balance:
¼ plate carbohydrates
¼ plate protein
½ plate non-starchy vegetables
Choose balanced snacks with a small amount of carbohydrates plus protein or fat.
Additional Factors
Other factors that impact blood sugar include:
Circadian rhythm
Stress management
Adequate mineral intake
Sleep (7–9 hours per night)
If you’re unsure where to start when balancing blood sugar, choose one small goal at a time—whether it’s adjusting one meal, one snack, or one lifestyle habit. Small, consistent changes lead to long-term results!
For individualized support and goals, reach out to work with our team.