The Sweet Truth: How Sugar May Influence Acne Breakouts

Acne is often associated with the teenage years, but breakouts can affect people well into adulthood. Hormones, genetics, stress, skincare products, sleep, and nutrition can all play a role in skin health. One dietary factor that continues to receive attention is sugar intake.

If you’ve been consistent with your skincare routine but still struggle with persistent breakouts, your eating habits may be worth exploring. While sugar alone does not directly “cause” acne in every person, diets high in refined carbohydrates and added sugars may contribute to inflammation and hormonal changes that can worsen acne in some individuals.

Here’s what the research suggests.

The Link Between Sugar and Acne

1. Blood Sugar Spikes May Influence Oil Production

Foods high in refined carbohydrates and added sugars, such as soda, candy, pastries, and white bread, can rapidly increase blood sugar levels.

In response, the body releases insulin to help move glucose into cells. Frequent spikes in insulin may influence hormones and oil production in ways that contribute to acne development.

Higher insulin levels may be associated with:

• Increased sebum production

• Increased androgen activity

• Faster skin cell turnover that can contribute to clogged pores

Together, these factors can create an environment where breakouts are more likely to occur.

2. IGF-1 May Play a Role

High-glycemic diets may also increase levels of insulin-like growth factor 1, commonly called IGF-1. IGF-1 is a hormone involved in growth and development, but elevated levels have also been linked to increased oil production and acne severity in some studies.

Researchers believe IGF-1 may contribute to:

• Increased sebum production

• More clogged pores

• Greater inflammation within the skin

Not everyone responds the same way, but this may help explain why some people notice worsening breakouts after regularly consuming high-sugar foods.

3. Excess Sugar Intake Can Promote Inflammation

Chronic inflammation can affect many systems in the body, including the skin.

Diets consistently high in added sugars and ultra-processed foods may contribute to inflammatory processes that can worsen redness, irritation, and acne flare-ups in some individuals. Inflamed skin may also take longer to heal, increasing the likelihood of post-inflammatory marks or discoloration after breakouts.

4. Gut Health and Skin Health Are Connected

The gut and skin are closely linked through what is often called the gut-skin axis.

Excessive sugar intake may negatively affect the balance of bacteria in the gut microbiome. An imbalanced gut environment may contribute to inflammation and immune changes that can influence skin health. While gut health is only one piece of the puzzle, supporting digestive wellness may help support overall skin function.

Simple Ways to Reduce Excess Sugar

You do not have to eliminate every dessert or sweet food to support healthier skin. Small, sustainable changes are often more realistic and effective long term.

Consider reducing:

• Sugary beverages

• Candy and pastries

• Highly processed snack foods

• Sweetened cereals

• High-sugar sauces and condiments

Instead, try incorporating more nutrient-dense foods such as:

• Leafy greens

• Colorful vegetables

• Berries and lower-glycemic fruits

• Whole grains like oats or quinoa

• Omega-3-rich foods such as salmon, walnuts, or flaxseed

• Adequate water intake

Balancing meals with protein, fiber, and healthy fats may also help support more stable blood sugar levels throughout the day.

Final Thoughts

Acne is a complex condition with many contributing factors, and nutrition is only one part of the picture. However, dietary patterns that are high in added sugars and refined carbohydrates may worsen breakouts in some individuals.

Reducing excess sugar intake may help support:

• More balanced inflammation levels

• Improved skin healing

• Hormonal balance

• Overall skin health

Healthy skin often reflects overall wellness, and small daily habits can make a meaningful difference over time.