Diet and Acne: An Indian Perspective

Genetics, hormones, and skincare routines play a crucial role in acne development. Diet has emerged as an important contributing factor. In India, where diets vary significantly by region, understanding the link between food and acne can help people make better dietary choices for clearer skin.

Understanding the Link Between Diet and Acne

The connection between diet and acne has been a topic of debate for years. Emerging research suggests that certain foods can trigger or exacerbate acne by influencing hormone levels, inflammation, and gut health. The primary dietary culprits include high glycemic index (GI) foods, dairy products, and unhealthy fats [1,2].

High Glycemic Index Foods and Acne

The glycemic index measures how quickly a food raises blood sugar levels. High-GI foods cause a rapid spike in blood sugar and insulin levels, leading to increased production of sebum (skin oil) and inflammation, both of which contribute to acne [3].

Common High-GI Indian Foods:

• White rice

• Maida-based foods (white bread, naan, pastries, biscuits)

• Sugary drinks and sweets (jalebi, gulab jamun, ladoo, soft drinks)

• Potatoes (especially fried variants like samosas, French fries)

Instead, opt for whole grains like brown rice, millets (ragi, bajra, jowar), whole wheat chapatis, and fiber-rich vegetables to keep blood sugar levels stable and reduce acne flare-ups.

Dairy and Acne: The Indian Context

Dairy products, particularly milk, have been linked to acne. Milk, especially from commercially raised cows, contains insulin-like growth factor 1 (IGF-1), which may increase sebum production and inflammation [4].

The evidence suggests that milk can be triggered by acne however this doesn’t mean that everyone will be triggered. Also research suggests that skimmed milk has a greater correlation with acne formation than full fat milk. Everyone is different and it might be worth experimenting with minimising dairy if this is suspected as a trigger. That said it should be balanced against the risk of its impact on bone health. 

Common Indian Dairy Products That May Worsen Acne:

• Milk (buffalo and cow)

• Paneer

• Cheese

• Ghee and butter (to a lesser extent)

Fermented dairy products like curd and buttermilk, however, contain probiotics that support gut health, which may counteract acne triggers. Switching to plant-based alternatives like almond, soy, or coconut milk can be beneficial for those prone to acne [5].

Fats and Oils: The Good vs. The Bad

Not all fats are created equal. While unhealthy fats (trans fats and excessive omega-6 fatty acids) can worsen inflammation, healthy fats (omega-3s) can help reduce acne [6].

Unhealthy Indian Fats That May Worsen Acne:

• Deep-fried foods (pakoras, puris, bhaturas, chips)

• Processed vegetable oils (refined sunflower, palm oil, vanaspati ghee)

Healthy Indian Fats That Help Acne:

• Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds)

• Coconut and mustard oil (used in traditional cooking)

• Ghee (in moderation, as it has anti-inflammatory properties)

• Fatty fish (for non-vegetarians)

Gut Health and Acne: The Role of Probiotics

Gut health plays a significant role in skin conditions, including acne. An imbalance of gut bacteria can trigger systemic inflammation, leading to breakouts. Including probiotic-rich foods in the Indian diet can support healthy skin [7].

Best Indian Probiotic Foods for Acne:

• Curd (dahi)

• Buttermilk (chaas)

• Fermented pickles (non-oily, homemade versions)

• Idli and dosa (fermented rice-lentil batter)

Nutrient-Rich Indian Foods for Acne-Free Skin

Certain vitamins and minerals can help manage acne by reducing inflammation, supporting skin healing, and regulating oil production [8].

Key Nutrients and Their Indian Food Sources:

• Vitamin A – Carrots, sweet potatoes, spinach

• Vitamin C – Amla (Indian gooseberry), citrus fruits, guava

• Vitamin E – Almonds, sunflower seeds, spinach

• Zinc – Pumpkin seeds, lentils, chickpeas

• Omega-3 fatty acids – Flaxseeds, walnuts, fatty fish

Hydration 

Proper hydration is essential for maintaining healthy skin. Water helps flush out toxins, regulate body temperature, and keep the skin hydrated from within. Dehydrated skin can become dry, tight, and more prone to irritation and breakouts. Drinking adequate water, consuming hydrating foods like fruits and vegetables, and using moisturizers with humectants such as hyaluronic acid can help maintain the skin’s natural moisture balance. Herbal teas and coconut water can also provide additional hydration while offering skin-friendly antioxidants and minerals.

Practical Dietary Tips for Acne-Free Skin

1. Reduce high-GI foods and refined sugars.

2. Limit dairy intake, especially milk.

3. Incorporate healthy fats from nuts, seeds, and traditional oils.

4. Prioritize gut-friendly probiotics like curd and fermented foods.

5. Stay hydrated with water, herbal teas, and detox drinks.

6. Include anti-inflammatory spices like turmeric and cinnamon in daily meals.

7. Balance Pitta levels through Ayurveda-inspired diet adjustments.

Conclusion

Diet plays a crucial role in acne management, especially in the Indian context, where dietary patterns are diverse and rich in potential acne triggers. By making mindful choices and incorporating skin-friendly foods, individuals can take control of their acne naturally. While diet alone may not completely eliminate acne, it can significantly reduce breakouts and support overall skin health.

If acne persists despite dietary adjustments, consulting a dermatologist or skincare expert is always recommended. Formial Labs continues to explore personalized skincare solutions, integrating the best of science and nature to help individuals achieve healthy, radiant skin.

References

1. Burris, J., et al. (2017). "Glycemic Load and Acne: A Review." Journal of the Academy of Nutrition and Dietetics.

2. Smith, R. N., et al. (2007). "Dietary Glycemic Load and Acne." American Journal of Clinical Nutrition.

3. Melnik, B. C. (2012). "Milk Consumption and Acne: The Role of IGF-1." Journal of Clinical Endocrinology & Metabolism.

4. Spencer, E. H., et al. (2009). "Diet and Acne: A Review of the Evidence." International Journal of Dermatology.

5. Bowe, W. P., & Logan, A. C. (2011). "Acne Vulgaris, Probiotics, and the Gut-Brain-Skin Axis." Gut Pathogens.

6. Kang, S., et al. (2010). "Omega-3 Fatty Acids and Skin Health." Journal of Investigative Dermatology.

7. Kim, J., et al. (2013). "The Role of Gut Microbiota in Skin Health and Disease." British Journal of Dermatology.