As a teenager, my son played Ice Hockey and when he went away on weekend back to back games, he always returned home with his face covered in zits. At home we had control of what he ate but away from home, he ate a lot of junk food.
It has always been my belief that there is a very strong link between acne and diet. A study done recently has made things a lot clearer. The prevalence of acne, a distressing skin condition, is very high. It is estimated that 79 to 95% of adolescents, 40 to 54% aged 25 and older, 12% of women and 3% men in their middle age have acne.
The cause of acne is still not clearly known but on the basis of global figures, showing higher level of acne in the West, there is a likelihood that high carbohydrate consumption may be a factor. High carbohydrate intake results in high levels of Insulin (Hyperinsulinemia). Experts feel that hyperinsulinemia plays a part in acne because of the association with available androgen and growth factor.
Dr. Robyn. N. Smith and colleagues, in a 12 week study using 43 male adults with acne aged between 15 and 24 used randomised low glycemic load diet and a control diet rich in carbohydrate dense foods with no consideration to the glycemic index. A low glycemic load diet has 25% energy from protein and 45% from low glycemic index carbohydrates. The study was carried out at the RMIT University in Melbourne, Australia. Published in the July issue of the American Journal of Clinical Nutrition, the results showed significant reduction of acne in the low glycemic diet compared to the control diet rich in carbohydrates.
This randomised trial was the first to look at acne and the specific effect low glycemic index food have.
"Although we could not isolate the effect of the low glycemic load diet from that of weight loss, the findings support the hypothesis of a relationship between acne and high insulin levels and acne." Dr. Smith's team said.
Foods are considered low glycemic when they are rich in complex carbohydrates and releasing sugar directly into the blood stream very slowly. By doing this it reduces the Insulin demand and reduces the peak level of insulin. Insulin is a hormone that regulates blood sugar level and can affect growth and sex hormones.
To find out the Glycemic Index of food, the blood sugar level is monitored after eating that food. HGI(High Glycemic Index): 70+ MGI (Medium Glycemic Index: 56 to 69. LGI (Low Glycemic Index): 55 and lower.
Foods with Low Glycemic Index. Heavy Mixed Grain 45 Whole Wheat 49 Special K (UK) 54 Natural Muesli 40 Porridge 58 All-bran (UK) 30 Oat bran 50 Rolled Oats 51 Soya and Linseed 36 Wholegrain Pumpernickel 46 Tomatoes 15 Onions 10 Raw Carrots 16 Broccoli 10 Boiled Carrots 41 Frozen Green Peas 39 Frozen Sweet Corn 47 Cabbage 10 Mushrooms 10 Lettuce 10 Green Beans 15 Red Peppers 10 Chillies 10 Cauliflower 15
High Glycemic Index Foods. Watermelon 80 Dates 103 Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Scones 92 Pretzels 83 Rice Cakes 87 Fresh Mashed Potatoes 73 French Fries 75 Donuts 76 Instant Mashed Potatoes 80
So Reject white bread, burgers, and French fries and eat more beans and cereals to keep those zits away or under your control.
It has always been my belief that there is a very strong link between acne and diet. A study done recently has made things a lot clearer. The prevalence of acne, a distressing skin condition, is very high. It is estimated that 79 to 95% of adolescents, 40 to 54% aged 25 and older, 12% of women and 3% men in their middle age have acne.
The cause of acne is still not clearly known but on the basis of global figures, showing higher level of acne in the West, there is a likelihood that high carbohydrate consumption may be a factor. High carbohydrate intake results in high levels of Insulin (Hyperinsulinemia). Experts feel that hyperinsulinemia plays a part in acne because of the association with available androgen and growth factor.
Dr. Robyn. N. Smith and colleagues, in a 12 week study using 43 male adults with acne aged between 15 and 24 used randomised low glycemic load diet and a control diet rich in carbohydrate dense foods with no consideration to the glycemic index. A low glycemic load diet has 25% energy from protein and 45% from low glycemic index carbohydrates. The study was carried out at the RMIT University in Melbourne, Australia. Published in the July issue of the American Journal of Clinical Nutrition, the results showed significant reduction of acne in the low glycemic diet compared to the control diet rich in carbohydrates.
This randomised trial was the first to look at acne and the specific effect low glycemic index food have.
"Although we could not isolate the effect of the low glycemic load diet from that of weight loss, the findings support the hypothesis of a relationship between acne and high insulin levels and acne." Dr. Smith's team said.
Foods are considered low glycemic when they are rich in complex carbohydrates and releasing sugar directly into the blood stream very slowly. By doing this it reduces the Insulin demand and reduces the peak level of insulin. Insulin is a hormone that regulates blood sugar level and can affect growth and sex hormones.
To find out the Glycemic Index of food, the blood sugar level is monitored after eating that food. HGI(High Glycemic Index): 70+ MGI (Medium Glycemic Index: 56 to 69. LGI (Low Glycemic Index): 55 and lower.
Foods with Low Glycemic Index. Heavy Mixed Grain 45 Whole Wheat 49 Special K (UK) 54 Natural Muesli 40 Porridge 58 All-bran (UK) 30 Oat bran 50 Rolled Oats 51 Soya and Linseed 36 Wholegrain Pumpernickel 46 Tomatoes 15 Onions 10 Raw Carrots 16 Broccoli 10 Boiled Carrots 41 Frozen Green Peas 39 Frozen Sweet Corn 47 Cabbage 10 Mushrooms 10 Lettuce 10 Green Beans 15 Red Peppers 10 Chillies 10 Cauliflower 15
High Glycemic Index Foods. Watermelon 80 Dates 103 Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Scones 92 Pretzels 83 Rice Cakes 87 Fresh Mashed Potatoes 73 French Fries 75 Donuts 76 Instant Mashed Potatoes 80
So Reject white bread, burgers, and French fries and eat more beans and cereals to keep those zits away or under your control.
About the Author:
Dr. Phil Hariram is a Retired GP with several years experience treating disease. Browse his Blog for relevant Information on health and health news.
No comments:
Post a Comment