If you suffer from hormonal acne, you’ve probably turned to the internet for advice. However, there’s a lot of confusing information out there, some of which is highly unreliable. Nevertheless, one piece of advice which you may have seen repeatedly is to make dietary changes to reduce hormonal acne.
However, how does your fats to carbohydrates ratio affect your hormone level?
Here, we take a look at how to make the right dietary changes to benefit you.
Carbohydrates Vs Fat
Recently a paper was published in the Clinical Endocrinology journal which examined the results of dietary regimens on women suffering from PCOS. Since PCOS has a similar hormonal profile to adult acne, its results are very interesting to those who suffer from this skin condition.
One set of patients were put on a standard diet of 55% carbohydrates, 27% fats and 18% proteins.
Meanwhile, the second group were put on a diet with reduced carbohydrates. This group only consumed 41% carbs along with 40% fat and 19% proteins.
Both groups consumed the same amount of calories. Interestingly, the results at the end of the study showed that a lower carbohydrate diet could improve all of the hormones which relate to acne.
Testosterone levels were reduced by 25%, insulin response levels increased by 23% and fasting insulin levels dropped by 26%.
All of this evidence shows that by simply reducing your intake of carbohydrates, you can improve your acne.
Why Does Fat Reduce Hormonal Acne?
While this study showed that hormonal acne could be reduced by eating less carbs and more fats, it may not be clear why this should work.
Other studies have shown that not only do the body’s natural testosterone levels drop after eating, but the composition of the meal will also affect testosterone levels.
It’s been shown that a meal with a high level of fat will suppress testosterone levels for longer than a meal with a high amount of carbohydrates.
Also, since eating fat won’t boost blood sugar or insulin levels, this has a beneficial effect. This is due to the fact that insulin stimulates the release of androgen hormones by the liver and this makes the skin more androgen-sensitive.
How Can My Diet Be Adapted To Reduce My Hormonal Acne?
The overall take-away from the most recent evidence is that if you replace some of the carbs in your meals with fats, the level of hormones which cause acne in your body will be reduced.
A moderate restriction of dietary carbohydrates causes lower insulin levels and lower testosterone, helping to produce clearer skin.
Also, by improve the quality of the fats and carbs in your diet, your hormone levels can be positively impacted even more.
Here are some top dietary tips to help you to minimize your acne:
- Replace your high GI carbohydrates with fiber rich, low GI carbs.
- Eradicate processed fats and trans-fats from your everyday diet.
- Eat more unprocessed fats from plant sources like nuts, seeds and olive oils.
- Restrict your carb intake to 40-45% of your total amount of caloric intake.
Follow this advice and you should see an improvement in your hormonal acne.