Recently a study came out that showed the direct correlation between a high sugar diet, dairy milk and adult acne.
These high sugar foods aka high glycemic index foods and beverages not only cause adult acne but, through a process called glycation, they cause lines and wrinkles as well.
Glycation is the process that is caused by excess glucose in skin fiber. The glucose adheres to collagen and elastin proteins causing them to become rigid and “fold” together, causing wrinkles.
The glycemic index ranks food and drinks on how quickly and steeply they raise your blood sugar.
This means that only foods that contain carbohydrates have a GI number. The scale is from 1 to 100.
Foods low on the glycemic index have a GI of between 1 and 55.
· High fiber fruits and vegetables
· Leafy green
· Lentils, quinoa, wild rice
Foods considered medium on the index are between 56 and 69.
· Whole wheat pasta
· Whole wheat bread
· Steel-cut oats
· Barley, bulgur, brown rice
· Sweet potato
Above 70 is considered high GI foods
· White bread
· Potatoes and French fries
· White rice
· Baked goods
· Sweetened yogurt
In order to keep acne and glycation down you’ll want the majority of your diet to be filled with low GI foods with medium GI foods consumed in moderation.
Here’s a favorite low GI recipe that was a client favorite
Chickpeas and Sweet Potatoes over Quinoa
1 cup or 1 - 14 1/2 oz. can chickpeas, drained and rinsed.
1 – 14 1/2 oz. can diced tomatoes, undrained
1 cup stock of choice
16-ounce fresh spinach
2 medium cooked sweet potatoes, cubed
3/ teaspoon ground cumin
1 dash ground cinnamon
3 teaspoon curry powder
salt and pepper
1 cup quinoa, cooked
2 scallions, diced
In a large saucepan combine the tomatoes and chickpeas, and the stock
Bring it to a simmer and then add spinach until it wilts.
Add the sweet potatoes and spices to the wok and stir to combine the flavors, let it simmer for a few minutes.
Season with salt and pepper to taste
Place half the quinoa in each of two bowls.
Spoon chickpea stew over the top
Sprinkle with the scallions