If you've ever searched online for acne nutrition advice, you've probably come across bold statements like:


"Cut carbs to clear your skin."

"Sugar causes acne."

"Go keto if you want clear skin."


It's enough to make you wonder whether every slice of bread or bowl of oatmeal is sabotaging your skin. The truth is much more nuanced. Not all carbohydrates affect your skin the same way. In fact, many carbohydrate-rich foods provide important nutrients that support healthy hormones, digestion, and skin repair. Rather than fearing carbohydrates altogether, it's far more helpful to understand which carbohydrates have the biggest impact on acne—and why.

Nancy's Acne Journey

Nancy had struggled with acne for years. After scrolling through countless social media posts, she became convinced that carbohydrates were the problem.


First she stopped eating bread. Then rice. Then potatoes. Eventually, fruit felt "too sugary" too.


At first she thought she noticed a slight improvement, but within a few weeks her acne returned. She was tired, constantly craving sweets, and eating had become stressful.


When we looked more closely, it wasn't that carbohydrates were the problem. It was how her body was responding to certain types of carbohydrates, combined with several other underlying factors contributing to her acne.

Close-up of assorted colorful gummy candies and sweets in a purple divided tray, showcasing various shapes and textures.

Why Blood Sugar Matters for Acne

One of the strongest nutrition-related links to acne isn't carbohydrates themselves—it's blood sugar regulation.


When you eat carbohydrates, your digestive system breaks them down into glucose (sugar), which enters your bloodstream. Your pancreas then releases insulin to move that glucose into your cells for energy. This is a completely normal process. Problems arise when blood sugar rises very quickly, causing larger insulin spikes.


Higher insulin levels can:

  • Increase androgen activity (hormones that stimulate oil production)
  • Increase production of insulin-like growth factor-1 (IGF-1)
  • Stimulate sebaceous (oil) glands
  • Promote inflammation
  • Increase skin cell growth inside pores, making blockages more likely


Together, these changes create an environment that is more favourable for acne development. This is why researchers have consistently found that high glycemic diets—those that frequently cause rapid blood sugar spikes—are associated with worse acne in many people.

What Is the Glycemic Index?

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar compared to pure glucose.


Foods are generally classified as:

  • Low GI: slower, steadier rise in blood sugar
  • Medium GI: moderate rise
  • High GI: rapid blood sugar spike


Lower Glycemic Foods

  • Steel-cut oats
  • Lentils
  • Chickpeas
  • Beans
  • Most vegetables
  • Sweet potatoes
  • Quinoa
  • Apples
  • Berries
  • Pears


Higher Glycemic Foods

  • White bread
  • Sugary breakfast cereals
  • Candy
  • Soft drinks
  • White rice
  • French fries
  • Pastries
  • Cookies
  • Many processed snack foods
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Other Factors Affect Blood Sugar Too

Food isn't the only thing that influences blood sugar.


Several lifestyle factors can affect how your body processes carbohydrates, including:

  • Sleep quality
  • Stress
  • Physical activity
  • Muscle mass
  • Meal timing
  • Overall dietary pattern


This is one reason acne rarely improves from changing just one food. Instead, we look at the bigger picture.

Every Person Responds Differently

Not everyone with acne is equally sensitive to changes in blood sugar. Some people notice dramatic improvements after reducing highly processed carbohydrates. Others see very little change. That's because acne is usually influenced by multiple factors at the same time, including:

  • Genetics
  • Hormones
  • Inflammation
  • Gut health
  • Skincare
  • Stress
  • Sleep
  • Certain medications


Blood sugar regulation is one piece of the puzzle—not the entire picture.

A Naturopathic Approach Is About Finding Your Patterns—Not Someone Else's

It can be difficult to know whether blood sugar regulation is actually contributing to your acne. While social media often promotes broad dietary rules, nutrition recommendations should be individualized.


As part of the Breakthrough Acne Program, we look beyond simply telling you to "eat less sugar." We assess your overall dietary pattern, identify where blood sugar fluctuations may be occurring, and determine whether this is likely to be one of the root causes driving your breakouts. We also discuss practical strategies that fit your lifestyle rather than recommending unnecessary food restrictions.


If you're tired of conflicting nutrition advice, you'll likely enjoy my free webinar: 3 Reasons Your Acne Isn't Clearing (That Your Doctor Never Told You) to learn why acne is about much more than simply avoiding certain foods.