As a breakout-prone person myself (and a self-confessed sweet tooth), learning about the link between blood sugar spikes and breakouts was important - but learning how to manage spikes and STILL eat the foods I want to eat, was a game changer. Let's discuss...
The first thing you need to know, is that when you eat foods that spike your blood sugar, your body produces insulin, and IGF-1 (Insulin-Like Growth Factor -1).
Unfortunately, elevated levels of insulin and IGF-1 can cause breakouts and worsen existing acne by:
Increasing oil production in the skin
Promoting hyper-keratinisation (this is when skin cells within your pores (follicles) don't shed properly and instead build up and clog the pore, leading to breakouts and congestion)
Increasing inflammation
Now if you're NOT a breakout-prone person, and you're wondering if theres still any benefit to reducing blood sugar spikes - the answer is a resounding yes.
Regular blood sugar spikes will not only cause breakouts for some, but will also:
Accelerate aging through a process called glycation – excess sugar weakens collagen and elastin, leading to the formation of wrinkles, and loss of elasticity and structure in the skin.
Increase inflammation – triggering redness, puffiness, and worsening conditions like rosacea and eczema.
Slow healing – poor circulation reduces skin repair and increases scarring.
Exacerbate hyperpigmentation – inflammation and glycation increase hyper-pigmentation and contribute to an uneven skin tone.
Controlling the Spikes
First, we need to understand that:
Starches and sugars are capable of causing blood sugar spikes. This includes obvious things like chocolate, candy, dried fruit (!), fruit juice, sweet treats.
The less obvious ones are bread, pasta, oats, rice, chips, bagels. Things we might not think of as "sweet" but are just as capable of spiking our blood sugar as sweet treats are.
On the other hand, fiber, protein, and fats keep our blood sugar steady. This includes veggies, meat, fish, avocados, eggs, unsweetened yoghurt, etc.
The key, is eating them in the right order:
Eat your fiber/protein/healthy fats with your starchy/sugary foods - and ideally, eat them first.
The fiber/fats/protein slow down the absorption of sugar from the starches/sugary foods, resulting in a smaller and more gradual increase in blood glucose - rather than a rapid spike.
French biochemist Jessie Inchauspe has provided incredible infographics to demonstrate the effects of food order/combinations to reduce blood sugar spikes:
For me personally, one of the key shifts I made was not eating sweet treats on an empty stomach - instead eating them immediately after a protein rich meal, to cushion the blood sugar absorption and reduce the spike.
But it's incredible the difference just combining your carbs with other food groups can make to your blood sugar spikes.
There are of course, other factors that affect blood sugar:
Poor sleep will make us more prone to spikes
Stress will make us prone to spikes, since having elevated cortisol in your system will shuttle glucose into your bloodstream
For women, different points in our cycle will affect our susceptibility to spikes - we are particularly prone to spikes in the 7 days prior to menstruation
Genetics. Some people are just more prone to spikes, and we don't always know why.
A few extra tips for blood sugar balance:
Taking a tablespoon of apple cider vinegar (diluted in water) before meals can reduce glucose spikes by up to 30%. This is because the acetic acid in the vinegar helps to slow down carbohydrate breakdown, leading to more gradual absorption of sugars.
Prioritise protein in the morning. A high protein breakfast prevents a mid-morning blood sugar crash, reducing cravings and hormonal fluctuations that can trigger breakouts.
Avoid eating carbs on their own - always try to pair them with protein or fat to slow glucose absorption. Eg: pair crackers with hummus, or an apple with almond butter.
Avoid liquid sugar - fruit juice is a biggie, but also soda, and other sugary drinks that can cause rapid blood-glucose spikes.
I hope that implementing the glucose method can be as helpful for you as it has been for me, and for my clients - if you have questions or comments, please reach out!
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