Does Sugar Cause Acne?

Written by Kathleen Morrison
Medically Reviewed by Andrea Sleeth WHNP-BC, MSCP

Let’s talk about something a lot of us secretly Google at 11 p.m.—is sugar actually causing breakouts? The short answer? It can be part of the story. When you eat a lot of sugar, it can spike your insulin levels, which may lead to inflammation and extra oil production. And when there's more oil, there’s a better chance for clogged pores and, yep, more acne.

But sugar isn’t the only thing in the mix. Your skin is influenced by a whole combo of stuff—what you eat, your stress levels, how much sleep you’re getting, your hormones, and even your skincare routine. It’s all connected.

If you’re breaking out and wondering where to start, cutting back on added sugar could be one of the small (but powerful) shifts that help. Pair that with prescription acne treatments that work for your skin and habits that support your overall health, and you might start seeing changes that actually stick.

Wisp treatment options are available only after consultation with a licensed medical professional. You should consult with your healthcare provider before starting a new supplement or treatment regimen. Individual results may vary.

How sugar affects your skin

Sugar isn’t just about sweet cravings—it actually impacts your skin in a few sneaky ways. Here’s the lowdown:

It messes with your skin’s structure

Sugar can stick to collagen and elastin (those proteins that keep your skin firm and bouncy) through a process called glycation. Think of it like rust on metal—once those proteins get damaged, your skin can lose its youthful glow and elasticity.

It triggers inflammation

Eating a lot of sugar can ramp up inflammation throughout your body—including your skin. That inflammation can make existing breakouts flare up and create an environment where new pimples love to pop up.

It shakes up your hormones

Sugar also affects your hormones, particularly insulin and insulin-like growth factor (IGF-1), hormones that tell your oil glands to produce more sebum. More oil means more clogged pores, which can mean more acne.

It weakens your skin barrier

Sugar can throw off your skin’s natural defense system, making it less able to keep out bacteria and environmental irritants. When your barrier’s down, your skin’s more vulnerable—which can lead to more breakouts and irritation.

Bottom line: Sugar isn’t the sole culprit behind acne, but it can play a role. Knowing what it does helps you make smarter choices for your skin and feel more confident about your routine.

Let's talk about blood sugar

Your blood sugar and your skin have a closer connection than you might think. Every time you eat, your blood sugar rises—but how fast and how high it spikes can really shake up your skin’s balance.

When blood sugar jumps quickly, your pancreas sends out insulin to bring things back down. But insulin doesn’t just chill with your blood sugar—it kicks off a whole chain reaction that affects your body, including your skin.

Here’s what happens next:

• Higher insulin levels can turn up androgen hormones, which tell your oil glands to crank out more sebum.
• More oil means more chances for clogged pores and breakouts.
• It’s been suggested that people with acne often have higher insulin levels than those with clear skin.

This explains why sugary treats or processed snacks sometimes trigger unwelcome pimples. Your skin is basically showing you what’s going on inside.

High glycemic foods

High glycemic foods are the main troublemakers when it comes to blood sugar spikes. They break down quickly during digestion and flood your bloodstream with glucose. Some of the biggest offenders include:

• White bread
• Sugary cereals
• Candy
• Soda

The glycemic index is like a speedometer for how fast foods raise blood sugar. Foods scoring 70 or above cause big spikes, while those at 55 or below release sugar slowly and steadily. Those fast spikes tell your body to pump out more insulin, which can ramp up oil production and inflammation.

Surprisingly high glycemic foods that might be messing with your skin include white rice, instant oatmeal, pretzels, and most breakfast cereals. Even “healthy” options like rice cakes and watermelon pack a glycemic punch. Some folks find that tracking what they eat and choosing lower glycemic swaps helps their skin breathe easier.

Try these easy swaps to keep your blood sugar steady:

• Steel-cut oats instead of instant oatmeal
• Whole-grain bread over white bread
• Berries instead of tropical fruits

These small changes can help keep your blood sugar balanced all day long.

Insulin resistance

Insulin resistance happens when your body’s cells don’t respond well to insulin, so your pancreas keeps making more to manage your blood sugar. This can create the perfect storm for acne vulgaris (the nonsense on your face).

Here’s how it might affect your skin:

• Constantly high insulin signals oil glands to overwork.
• Inflammation sticks around longer, giving acne a comfy place to thrive.
• Dead skin cells stick around instead of shedding properly, mixing with excess oil to clog pores.

Some markers of insulin resistance are also common in people with acne, even if they don’t have diabetes.

The good news? You can support your skin by improving insulin sensitivity through:

• Regular exercise
• Quality sleep
• Stress management

Pairing lifestyle shifts with prescription topical spironolactone or other targeted acne treatments can give your skin the best shot at healing and feeling amazing.

High glycemic load diets

Eating what's known as a "high glycemic load diet" isn’t just about a few sugary snacks here and there—it’s the overall impact of what you eat day after day that shapes your skin’s health.

Glycemic load looks at both the type and amount of carbs you consume, giving a clearer picture of how your diet might be influencing breakouts. It’s been noted that people who eat diets loaded with high glycemic foods tend to have more acne compared to those who stick to whole, unprocessed foods. However, all of this also depends on things like ethnicity, gender, and a whole bunch of other factors. Plus, the research isn’t conclusive yet—it’s just something to think about.

The typical Western diet

The Western diet is a minefield if you’re prone to acne. Refined carbs like white bread, pasta, pastries, and sugary drinks are everywhere—on your grocery list and on the menu when you eat out.

These carbs often lack fiber and key nutrients that help slow down digestion. Without fiber, blood sugar spikes quickly. Did you know the average American consumes about 17 teaspoons of added sugar a day? That’s way more than what most experts recommend. All that sugar keeps your insulin buzzing and your body inflamed—a recipe your skin isn’t loving.

Fast food is a prime example of how this diet hits your skin hard. Those refined buns, sugary sauces, and processed ingredients team up with unhealthy fats to create a double whammy for breakouts.

Sugary foods

Sugary treats aren’t just adding calories, they’re also stirring up trouble for your skin in several sneaky ways. Beyond causing blood sugar spikes, sugar sets off inflammation that can show up as stubborn breakouts.

Candy, cookies, and sweet drinks don’t just affect your waistline. They also feed the bad bacteria in your gut and on your skin, upsetting the balance your skin needs to stay clear. This imbalance fans the flames of inflammation and can make breakouts more frequent.

Sugar’s a tricky one because it hooks into your brain’s reward system, making you crave more. That cycle of wanting more sugar can keep your skin stuck in breakout mode. The good news? Cutting back on sugar can help lead to skin improvements over time, if this is the culprit of your breakouts.

Watch out for hidden sugars, too. Foods that seem healthy—like yogurt, granola bars, and even pasta sauces—can sneak in extra sugar. Getting savvy with labels is a must if you want to keep sugar in check and give your skin the best chance to glow.

Dairy products vs. your skin health

The link between dairy and acne has been a hot topic for a while. More and more research suggests that dairy—especially certain types—might stir up breakouts for some people. Getting to know how dairy interacts with your skin can help you make choices that feel right for you.

Here’s the scoop: milk naturally contains hormones and other active compounds that can influence your body’s hormone balance. Even organic milk from hormone-free cows still has natural hormones like IGF-1, which can nudge your oil production and inflammation upward. So, no matter how the milk is sourced, those natural components might play a role in acne.

How dairy is processed also matters. Modern farming and processing can concentrate some of these acne-friendly compounds. Plus, lots of people have mild sensitivities to dairy they don’t even realize, which can show up as skin irritation and breakouts. Remember, everyone’s skin reacts differently. What’s a trigger for one might be totally fine for another.

Skim milk and ice cream

Skim milk is kind of a surprise player here. It actually seems more linked to acne than whole milk. Weird, right? But there are a few reasons why this might be:

• When fat is taken out of milk, the acne-related proteins and sugars become more concentrated.
• Skim milk has a higher glycemic index, meaning it can cause bigger blood sugar spikes.
• The processing that makes milk skim might change protein structures in ways that stir up inflammation.

And then there’s ice cream—the ultimate double trouble. It’s packed with dairy and sugar, making it a breakout recipe. A typical scoop can contain 20-30 grams of sugar, combining two major acne triggers in one creamy treat.

Whey protein

Whey protein is a favorite among fitness lovers, but it might be secretly messing with your skin. This cheese byproduct contains compounds that can crank up oil production and lead to more breakouts—especially if your skin is already prone to acne.

Here’s what happens: whey spikes your insulin and IGF-1 levels pretty fast. Those hormone shifts tell your oil glands to step up, which can clog pores and cause flare-ups. Folks who slam big whey shakes—especially after workouts—often notice sudden acne, sometimes on the back or chest.

Good news: plant-based proteins like pea, hemp, and rice offer a gentler option that still supports muscle gains without the skin issues. Plus, they're often easier on your tummy.

Swapping to a low glycemic diet

All that being said, going low glycemic is a smart move that can help with clearer skin. This way of eating focuses on foods that release sugar slowly into your bloodstream, so your insulin stays chill—and your skin stays happy.

Don’t worry, it’s not about cutting out all carbs, but about making choices that keep your blood sugar steady throughout the day.

Fresh fruits, healthy fats, and good oils

Fresh fruits are nature’s sweet treat—minus the sugar crash. Think berries, apples, and citrus fruits. They’re low on the glycemic scale and packed with vitamins and antioxidants that give your skin a boost. Bonus: the fiber in whole fruits slows down sugar absorption, keeping breakouts at bay.

Healthy fats are your skin’s best friends, too. Omega-3s found in fish, walnuts, and flaxseeds help calm inflammation and support your skin’s natural barrier. That barrier locks in moisture and helps keep the bad stuff out.

Balancing omega-3 with omega-6 fatty acids is key. The typical Western diet tends to overload on omega-6s—think processed foods and certain oils—which can stir up inflammation. Boosting omega-3s while easing up on omega-6s helps your skin find its calm again.

Try tasty combos like apple slices with almond butter, berries with walnuts, or citrus with avocado. These snacks keep blood sugar steady and nourish your skin from the inside out.

Foods that might be working against your skin

Certain foods are known troublemakers when it comes to acne:

• White bread, bagels, and pastries: high glycemic and low on nutrients, they cause quick blood sugar spikes that push your skin’s oil production into overdrive.
• Sugary drinks: sodas, sports drinks, even some fruit juices pack a sugar punch without fiber to soften the blow. One can of soda can send your blood sugar soaring and your skin breaking out.
• Processed snacks: chips, crackers, and cookies often mix refined carbs, bad fats, and added sugars. Plus, many have loads of omega-6 fats that stir up inflammation.

Surprise offenders include white potatoes, white rice, and corn products, all high on the glycemic index. Even some cereals marketed as healthy sneak in added sugars and refined grains. Getting into the habit of checking labels and choosing whole-food alternatives can help you dodge these hidden skin saboteurs.

Some food swap tips for happier skin

When it comes to acne, what you eat can play a role—but there’s no need to panic or cut out every food you love. It’s all about noticing what works for your body and making small, doable changes that feel good.

A great place to start? Keep a simple food diary. Track what you’re eating and how your skin’s reacting—no pressure, just curiosity. Over time, you might spot patterns. For example, maybe your skin acts up after a super sugary weekend or when you skip meals.

Once you’ve got some insight, try shifting things bit by bit:

• Swap white toast for whole grain in the morning.
• Add more colorful veggies to lunch and dinner.
• Aim for meals with a combo of protein, healthy fats, and complex carbs to help your hormones stay steady.

And don’t skip meals! (Yes, even breakfast.) Regular, balanced eating helps keep your body in flow—and that includes your skin.

You're not "doing it wrong"

Navigating acne doesn’t have to mean overhauling your life or swearing off every snack you love. It’s about getting curious, making small intentional shifts, and tuning into what your body needs. Swapping a few ingredients here, tweaking your meal timing there, it all adds up.

This isn't a one-size-fits-all, either. What triggers breakouts in one person might not affect another. You've got to figure out what works for you and your skin. It might take a little trial and error, but it'll be worth it to discover a way of eating that both you and your skin love.

Whether you’re just starting to notice a pattern between your breakouts and your lunch routine—or you’ve already done the food journal deep dive—we’re here to support your journey with science-backed treatments and judgment-free vibes.

Want help building a skin strategy that feels doable and actually works? Let’s make it happen. Start your acne treatment with Wisp today.

This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here.