Does Sugar Cause Acne? What Science Says

If you've noticed more breakouts after eating sweets, you might not be imagining things. Research shows a correlation between sugar consumption and acne, though the relationship is more complex than simply "sugar causes pimples." High-sugar foods affect your skin through changes in hormones and inflammation, especially in people already prone to breakouts.

A 2020 study of over 24,000 adults found that consumption of sugary beverages and fatty, sugary foods was associated with a 54% higher chance of having acne. While this doesn't prove sugar directly causes acne, it shows a strong connection worth understanding.

How Sugar Affects Your Skin

When you eat high-sugar foods, your blood sugar spikes quickly. Your body responds by releasing insulin to bring blood sugar back down. This insulin surge triggers a chain reaction that affects your skin in several ways.

Higher insulin levels signal your skin's oil glands to produce more sebum. More oil means more opportunities for clogged pores. Insulin also makes your skin cells grow faster and stick together more easily, which can block pores and create the perfect environment for acne-causing bacteria.

Beyond insulin, sugar intake increases inflammation throughout your body. This inflammatory response can make existing acne worse and trigger new breakouts in people with acne-prone skin.

The Glycemic Index Connection

Not all carbohydrates affect your blood sugar the same way. Foods with a high glycemic index cause rapid blood sugar spikes, while low glycemic foods release sugar more slowly into your bloodstream.

High glycemic foods that may worsen acne include white bread, white rice, sugary drinks, candy, and most processed snacks. A landmark 2007 study found that people eating a low glycemic diet had 23% fewer acne lesions after 12 weeks compared to those on a high glycemic diet, who only saw a 12% improvement.

The same study showed that a low glycemic diet also improved insulin sensitivity, suggesting that how your body handles sugar plays a direct role in acne development.

What Research Shows

Multiple studies have examined the link between sugar intake and acne. The evidence consistently points to high-sugar diets making acne worse, particularly in people already prone to breakouts.

Research shows that sugary beverages are particularly problematic. The same 2020 study found that people who regularly consumed sugary drinks had an 18% higher chance of having acne.

The American Academy of Dermatology notes that while more research is needed, findings from small studies suggest that following a low-glycemic diet may reduce the amount of acne. They recommend paying attention to whether specific foods trigger your breakouts.

Practical Steps to Reduce Sugar's Impact

If you want to see if sugar affects your acne, try these strategies:

• Replace sugary drinks with water or unsweetened beverages

• Choose whole grains over refined white bread and pasta

• Eat protein and healthy fats with carbohydrates to slow sugar absorption

• Focus on fruits, vegetables, nuts, and seeds rather than processed snacks

You don't need to eliminate sugar completely. Many people find that moderate amounts don't trigger breakouts, especially when eaten as part of balanced meals. Track your breakouts for a few weeks while reducing high-glycemic foods to see if your skin improves.

Individual Responses Vary

Not everyone who eats sugar will develop acne. Your response depends on factors including genetics, hormone levels, and overall skin sensitivity. Some people can eat high-sugar diets without skin problems, while others notice breakouts after minimal sugar intake.

Research suggests that people who already have acne or are prone to breakouts are most likely to see improvements from reducing sugar. If you rarely get pimples, sugar probably isn't a major factor for your skin.

When to See a Dermatologist

While dietary changes may help reduce breakouts, they won't cure acne on their own. Consider seeing a dermatologist if you experience:

• Moderate to severe acne that doesn't improve with dietary changes

• Painful cystic acne or nodules

• Breakouts that persist despite over-the-counter treatments

• Acne that leaves dark spots or scars

A dermatologist can provide prescription treatments that address acne more effectively than diet changes alone. They can help you develop a complete treatment plan that combines medications with lifestyle adjustments.

The Bottom Line

Sugar doesn't directly cause acne in everyone, but research shows a connection between high-sugar diets and worse breakouts, especially in people already prone to acne. When you eat sugar, it triggers insulin release and inflammation that can increase oil production and clog pores.

Choosing low glycemic foods and reducing sugary drinks may help improve your skin, but results vary by person. Track your own response to identify whether sugar is a trigger for you. Remember that diet is just one piece of effective acne management, and persistent breakouts warrant professional dermatology care.