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Can keto clear skin?

Many people have reported that their skin has become much clearer as a result of following a low carb or keto diet. Although trials exploring carb restriction and acne haven't been done yet, many people have reported that their skin has become much clearer as a result of following a low carb or keto diet.

dietdoctor.com - Can keto or low carb diets improve acne? - Diet Doctor

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By , medical review by

Acne develops as a result of complex interactions that take place within the skin. Sebaceous glands located in the skin’s outer layer are connected to hair follicles. These glands produce sebum, an oily substance that lubricates the hair and skin cells, which are constantly being shed and replaced. Although nearly 90% of adolescents and teens have acne, it’s fairly common in adults, too. In fact, it’s estimated that in Western countries, around 50% of people in their 20s and 30s struggle with acne. Yet, it’s very rare in many cultures that follow traditional diets. In this guide, you’ll learn about the connection between diet and acne, plus what you can do to potentially decrease the frequency and severity of your acne through food. By avoiding carbohydrates in your diet, you may be able to improve the quality of your skin and prevent future flare-ups. While medical opinions on the matter have differed over the years, some research suggests carbohydrate consumption may just be the reason for pesky facial breakouts. If you have acne, you may have wondered whether following a low carb or keto diet can help clear up your skin. In the case of acne, this system is impaired. Elevated levels of androgens (male hormones) cause increased sebum production, leading to oily skin. Additionally, skin cell production ramps up, and dead skin cells aren’t shed in the normal fashion. Instead, these cells combine with excess sebum, causing blocks or plugs. While this process is occurring, bacteria that feed on sebum also enter the picture. Similar to the gut microbiome, skin maintains its own bacterial balance. One type of bacteria known as P. Acnes lives deep within the hair follicles and is normally present in the outer skin layer in small amounts. But in people who have acne, concentrations of P. Acnes increase dramatically, causing inflammation that leads to whiteheads, pustules, and cysts.

The role of sugar and carbs in acne

Early studies prior to the 1960s led to the belief that diets high in sugar and refined carbs worsened acne. However, after experimental research failed to show a link between specific foods and acne, diet was no longer considered a major contributor. However, the tide has turned again as mounting research suggests refined or high glycemic index carbohydrates may be a main dietary culprit in causing acne. Refined carbohydrates may be the main dietary culprit in acne due to their negative effects on hormonal regulation. For instance, a 2007 study observing 43 young acne-prone men found that a low-glycemic load (GL) diet led to a greater reduction in acne lesions than a high-GL diet. What’s more, the low-GL group experienced a decrease in androgen and insulin levels, improvement in insulin sensitivity, and weight loss. By contrast, the other group had increases in weight, insulin levels, and insulin resistance

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Low carb and ketogenic diets for acne

Many people have reported that their skin has become much clearer as a result of following a low carb or keto diet. Although trials exploring carb restriction and acne haven’t been done yet, many people have reported that their skin has become much clearer as a result of following a low carb or keto diet.Moreover, there are logical reasons why minimizing carb intake would be helpful for acne. A 2012 article by Italian researchers discusses the potential benefits of ketogenic diets for acne, including the following: Lower insulin levels: High insulin levels stimulate the increased production of skin cells, sebum, and androgens, thus setting the stage for acne eruptions. Ketogenic diets decrease insulin levels, often dramatically. High insulin levels stimulate the increased production of skin cells, sebum, and androgens, thus setting the stage for acne eruptions. Ketogenic diets decrease insulin levels, often dramatically. Anti-inflammatory effects: Inflammation drives acne progression. Very low carb and ketogenic diets have been shown to reduce inflammation. Inflammation drives acne progression. Very low carb and ketogenic diets have been shown to reduce inflammation. Decrease in IGF-1 (insulin-like growth factor 1): Ketogenic diets decrease levels of IGF-1. Like insulin, IGF-1 increases sebum production and has been found to play a large role in acne. In a 2013 review on therapeutic uses of ketogenic diets for various conditions, these Italian researchers state that although the emerging evidence for the use of keto diets in acne is promising, randomized controlled trials (RCTs) are needed to confirm these benefits.

Keto or low carb: Which is best for acne?

Since there aren’t any studies on low carb vs. keto diets for acne yet, it’s difficult to determine what level of carb restriction is needed to achieve the best results. Similar to losing weight or reducing blood sugar, the necessary carb reduction for potential acne control likely varies from person to person. Tips for maximizing the benefits of a keto or low carb diet for acne Below are some additional dietary tweaks that may be useful. They are based on preliminary evidence, or small studies that need to be repeated to know for sure whether the suggested effects are real.

dietdoctor.com - Can keto or low carb diets improve acne? - Diet Doctor

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