Carbohydrates are essential in our diet and come in three main types: sugars, starch, and fibre.
Importance of Carbohydrates
- Energy Source: Carbohydrates give us the energy we need to go about our day.
- Fibre Benefits: Fibre is crucial for good digestion and helps prevent some diseases.
When we eat sugars and starches, our body breaks them down into glucose. Glucose enters our blood and provides energy. However, when this happens, our body also produces insulin. If a lot of glucose is absorbed quickly, insulin levels can rise rapidly.
Insulin and Acne
High insulin levels can lead to more insulin-like growth factor-1 (IGF-1) and androgens, which can worsen acne. The glycaemic index (GI) helps us understand which foods cause insulin levels to spike.
What is the Glycaemic Index (GI)?
The glycaemic index (GI) is a system that ranks foods from 0 to 100 based on how quickly they raise blood glucose levels.
High GI Foods: These foods cause a rapid rise in blood glucose. Examples include:
- Kuih-muih (traditional Malaysian sweets)
- Teh tarik (sweetened milk tea)
- Roti canai (flatbread)
- Nasi lemak with white rice
- Mee goreng (fried noodles)
- Pisang goreng (fried bananas)
Low and Medium GI Foods: These cause a slower rise in blood glucose. Examples include:
- Lentil curry (dal)
- Brown rice or wholegrain nasi lemak
- Chapati or wholemeal roti
- Fresh fruits like papaya, guava, and apples
- Vegetables like kangkung (water spinach) and bayam (spinach)
- Unsweetened soya milk and nuts
How GI Affects Acne
More glucose means more insulin, which leads to more IGF-1. This, in turn, increases androgen hormones, which can cause acne. Pure glucose has a GI rating of 100, which is the highest. Foods with a lower GI are better for managing acne.
Which Carbohydrates to Choose for Acne
High-sugar foods and those with a high GI can make acne worse. Studies show that eating too many high-GI foods can contribute to acne.
To help manage acne, consider eating:
- Brown rice or wholegrain nasi lemak instead of white rice
- Wholemeal roti instead of roti canai
- Lentil curry (dal) instead of mee goreng
- More fresh fruits and vegetables
A Few Precautions
Remember, not all high-GI foods are bad for you, and not all low-GI foods are good. Diet alone may not clear up acne because it is influenced by many factors. Focus on eating a balanced, healthy diet and try to limit high-GI foods.
If you're struggling with acne, don't waste time with trial and error. Reach out to us at Klinik Dr. Diana and get help from our expert doctors. We're here to provide the professional care and guidance you need to achieve clear, healthy skin. Contact us today!
