Does Sugar Cause Acne?

If you’re looking for ways to prevent or improve your acne, there are plenty of treatments to try. But you might also consider looking at your diet. You may already suspect that certain foods are causing your breakouts. If so, you may be onto something. 

Research suggests that what you eat does make a difference when it comes to the health of your skin. Let’s take a look at what science says about the connection between acne and diets high in sugar. 

What causes acne?

Acne is more than pimples and blackheads. It’s an inflammatory skin disorder that affects the hair follicle and oil glands in the skin. 

Together, the hair follicle and oil glands make up the pores. These pores open to the surface of the skin. If the pores get clogged or inflamed, they can turn into pimples.

There are five main causes of acne:

• Too much oil (sebum) on the skin

• Thickened hair follicles

• Inflammation 

• Bacteria on the skin’s surface

• Excess androgen hormones 

Anything that influences these five things can cause acne or worsen acne that’s already there. And the foods you eat — including sugar — can have an impact on all five. 

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The connection between sugar and acne

Sugar affects both your blood sugar (or blood glucose) and insulin levels. 

When you eat foods with lots of sugar, it causes a sharp spike in your blood sugar level. Your body then releases a lot of insulin to bring the blood sugar level back down. 

Higher levels of blood sugar and insulin play a key role in the development of acne (more on this below). So, foods that raise your blood sugar slowly are better for acne than foods that raise your blood sugar quickly. That’s because these foods don’t cause dramatic spikes in blood sugar and insulin. 

The glycemic index (GI) is a rating system that ranks different foods based on how quickly they raise your blood sugar levels. Foods high in sugar and complex carbohydrates are referred to as “high-glycemic” foods. Examples of high-glycemic foods include:

• Foods made with refined white flour, such as white bread, pasta, and pastries

• White rice

• Instant oatmeal 

• Sugary drinks

• Packaged food items such as cereal and crackers

• Candy

Examples of foods that are lower on the GI include:

• Foods made with whole grains, such as wheat bread, quinoa, and brown rice 

• Most fruits and vegetables

• Unsweetened dairy products

• Nuts

• Lentils and beans

How does sugar make acne worse?

Diets high in sugar can lead to acne in several different ways. While researchers are still learning about the ways in which sugar can make acne worse, here’s what they do know. 

High blood sugar increases inflammation 

Acne is an inflammatory skin condition. This means that anything that causes inflammation in the body may trigger acne flares.

High blood sugar — called hyperglycemia — leads to increased inflammation in the body.
This inflammation can cause thickened hair follicles and increased sebum (oil) on the skin. Both of these things can lead to new or worse breakouts.

Insulin leads to more androgen hormones

There’s a reason puberty is linked to acne. During puberty, there’s an increase in androgen hormones in the body. This causes the skin to produce more sebum, or oil. This extra oil can clog pores and lead to pimples.

But even if you’re long past your teenage years, the food you eat can also influence androgen hormones. 

As mentioned above, eating sugar and other high-glycemic foods leads to higher insulin levels. And higher insulin levels prompt the adrenal glands to produce more androgen hormones. These hormones lead to more acne-causing sebum.

High-glycemic index foods change your microbiome

What you eat affects your gut microbiome — the trillions of organisms that line your digestive system. Eating a diet filled with high-glycemic foods can cause an unhealthy imbalance between the good and bad bacteria in your gut. 

Research suggests that people with acne are also more likely to have altered gut bacteria, with fewer of the “good” bacteria in their gut. It’s not exactly clear how the gut microbiome affects the skin, but some studies suggest that the altered bacteria present in the gut can also affect the skin. So, eating a diet high in sugar may contribute to acne by causing more of those “bad” bacteria to thrive.

What research has been done on the link between sugar and acne?

There’s evidence that high-glycemic diets cause new or worsening acne. One review looked at the results of 24 different studies on the link between acne and a diet high in sugar and high-glycemic foods. Researchers found that: 

• People who ate more sugar and high-glycemic foods had more acne lesions and worse breakouts. 

• In the majority of studies, people who switched to a low-glycemic diet developed fewer pimples and fewer breakouts. This shows that changing your diet can be a helpful intervention. 

It’s also possible that other lifestyle and environmental factors play a role. There’s still more research needed to better understand the connection. 

How does sugar affect overall skin health?

Sugar can negatively affect your skin in more ways than just increased breakouts. Since sugar can lead to inflammation, it can increase the chances of other skin conditions, such as:

• Eczema

• Psoriasis

• Rosacea

High-sugar diets also promote a process called glycation, which is when sugar becomes attached to proteins like collagen and elastin in our skin. Glycation creates harmful molecules called advanced glycation end products (AGEs). Over time, AGEs accumulate in the skin and lead to visible signs of aging, including fine lines, wrinkles, and sagging skin.

Will avoiding sugar improve skin?

While avoiding sugar is unlikely to cure your acne, it may improve your acne and the overall appearance of your skin. 

Research shows people who adhere to a low-glycemic diet, avoid processed foods, and limit refined carbohydrates are less likely to have acne. And adhering to a low-glycemic diet has been linked to less severe and shorter breakouts.

It’s important to remember there are many causes and contributors to acne. Sugar is just part of the picture. Lifestyle factors, as well as other foods and vitamins — like dairy products, whey protein, and vitamins D and B12 — may play a role and are being actively researched.

Why trust our experts?

Written by:

Jennifer Fisher, MMSc, PA-C

Jennifer has 5 years of clinical experience in general and cosmetic dermatology working as a Physician Associate (PA). She has also worked as a surgical PA in plastic surgery and per diem as a hospitalist during the COVID-19 pandemic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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