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Teenage Acne Diet (What to Eat to Fight Acne)

Our teenage years are marked by growth spurts, emotional rollercoasters, and the not-so-welcome appearance of teenage acne. While acne is often attributed to hormones and genetics, your diet can also significantly affect breakouts' frequency and severity. 

This article dives deep into the teenage acne diet, helping you understand what to eat and avoid for a blemish-free, glowing complexion.

Also read: How to choose the best acne treatment

Biggest Take-Aways:

  • A low glycaemic load diet can significantly reduce acne by affecting hormones and blood sugar.
  • Hormonal fluctuations, especially common during teenage years, can also contribute to acne and should not be overlooked.
  • Incorporating nutrient-rich foods like those high in omega-3 fatty acids and antioxidants can contribute to overall skin health.
  • Exposed Skin Care products offer a comprehensive solution for various acne types and can effectively complement a low-glycemic diet for better acne management.

Young teen woman sitting on couch with bowl of oatmeal

Understanding Acne: More Than Just Hormones

Most people associate teenage acne with hormonal changes, and rightly so. The fluctuation of hormones during adolescence can lead to increased sebum production by sebaceous glands, clogging of follicles, and, eventually, the development of acne vulgaris.

However, factors like blood sugar levels, inflammation, and the foods you eat also contribute to acne. So, how does a teenage acne diet help? Let's explore.

Acne Vulgaris: The Common Culprit

Acne vulgaris is the scientific term for what we commonly call "acne." The condition results in pimples, blackheads, and whiteheads appearing on the skin. These breakouts are primarily due to the overproduction of sebum and the clogging of hair follicles, which are influenced by your diet.

Hormone and Acne

Hormones, especially during the teenage years, can ramp up sebum production. This excess oil can clog your pores, leading to increased cases of acne. However, hormones are not the sole contributors. Diet and lifestyle can exacerbate or alleviate these hormonal effects.

The Teenage Acne Diet: Foods That Fight Off Breakouts

The teenage acne diet is not just another fad; it's backed by research and practical observations. Being mindful of your consumption can significantly improve skin health and reduce acne. Below are some guidelines for following a diet that helps you eliminate acne.

Young teen boy preparing healthy food

Low-Glycemic Foods: Your Best Friends

High glycemic foods, like white bread and sugary treats, raise your blood sugar levels. A spike in blood sugar can lead to inflammation and increased sebum production, contributing to acne. Following a low-glycemic diet can help control your acne.

  • Whole Grains: Opt for whole-grain bread over white bread.
  • Legumes: Lentils, chickpeas, and other legumes are low on the glycemic index.
  • Fruits: Berries, apples, and oranges are excellent low-glycemic choices.

Omega-3 Fatty Acids: The Inflammation Fighters

Fatty foods are often considered bad for acne, but omega-3 fatty acids are the exception. These nutrients may help reduce inflammation, which can, in turn, help manage acne severity.

  • Fish: Salmon, mackerel, and sardines are rich in omega-3.
  • Nuts and Seeds: Flaxseeds and walnuts are good plant-based sources of omega-3.

The Flip Side: Foods to Avoid in a Teenage Acne Diet

While some foods can help you achieve clear skin, others can exacerbate acne. Awareness of what to avoid is equally important in the teenage acne diet.

Young asian woman eating ice cream

High Sugar and High Glycemic Foods

Foods with a high sugar content and glycemic load can lead to acne by causing a quick rise in blood sugar levels. Such spikes can cause inflammation and hormone fluctuations, worsening acne.

  • Sugary Drinks: Soda and packaged fruit juices are the primary culprits.
  • Candies and Pastries: These treats are high in sugar and contain other ingredients that can worsen acne.

Dairy Products: Handle With Care

Though the evidence is inconclusive, some research suggests that dairy products can lead to moderate to severe acne. It is theorized that the hormones in milk can interact with human hormones, thereby affecting sebum production.

  • Milk: Especially full-fat versions.
  • Cheese: Stick to non-dairy alternatives if possible.

Planning Your Teenage Acne Diet: Tips and Tricks

Planning a diet to combat acne can be challenging, especially when surrounded by tempting foods that are likely to have acne-triggering effects. However, making simple swaps and being mindful of what you put on your plate can make a world of difference.

Hydrate Wisely

Drinking water is crucial for skin health, but avoid sugary drinks and caffeine, which can worsen acne. Stick to water, herbal teas, or diluted fruit juices.

Young teen drinking water

Breakfast Ideas

Kickstart your day with low-glycemic foods that will not spike your blood sugar more quickly than others. Opt for oatmeal or whole-grain toast over sugary cereals.

By understanding the correlation between your diet and skin health, you can make informed choices that help you manage and even prevent acne. The teenage acne diet is a short-term solution and a long-term approach to achieving the skin you've always dreamed of.

Complementing Your Teenage Acne Diet with Exposed Skin Care

While following a low-glycemic diet can significantly help manage acne, you can amplify the benefits by incorporating a comprehensive skincare plan into your daily routine. Your diet may contribute to acne, but the right skincare products will help manage it effectively, and that's where Exposed Skin Care shines.

Exposed Skin Care Expanded Kit

Here's how Exposed Skin Care can benefit you:

  • Complete Acne Treatment: Our range provides a comprehensive acne treatment plan that targets not just the surface of the skin but also the root causes that trigger acne.
  • Effective for Different Acne Types: Whether you're likely to have hormonal acne or suffer from severe cases of acne, the treatment system effectively addresses various types of acne.
  • Natural and Scientific Ingredients: Exposed Skin Care products contain a perfect blend of advanced scientific ingredients and natural extracts that help improve acne naturally.

By adopting a holistic approach that combines a well-balanced diet with Exposed Skin Care, you're not only treating acne but also preventing acne development in the future.


Adopting a low glycaemic load diet has shown promising results in preventing acne vulgaris. The low glycemic approach targets factors that cause acne, like inflammation and blood sugar levels, making it easier for people likely to have acne to manage their symptoms effectively.

However, it is not just about avoiding sugary foods or foods that cause excess oil production. You can take a more holistic approach by including foods rich in nutrients that help skin development.

A balanced, high-protein diet aids in reducing acne and also contributes positively to other common skin conditions. How diet affects our skin is profound, and understanding this link can yield lasting benefits.

While a diet rich in low-glycemic foods may help reduce acne, it's important to remember that acne can also be influenced by many other factors. To address this, incorporating a comprehensive skincare routine that includes products like Exposed Skin Care can significantly boost your efforts to achieve clear skin.

These products are specially formulated to work in harmony with your skin cells and are associated with fewer side effects than prescription acne medications.


Q: What is the link between diet and acne?

A: Diet affects hormones and blood sugar levels, which can cause acne. A low glycaemic load diet can be effective in treating acne vulgaris.

Q: Can hormonal fluctuations also cause acne?

A: Yes, hormonal changes, especially during teenage years, can lead to acne.

Q: Are sugary foods bad for acne?

A: Sugary foods can raise blood sugar levels and contribute to inflammation, worsening acne conditions.

Q: Is a high-protein diet beneficial for acne?

A: A high-protein diet can help in skin development and may reduce the severity of acne.

Q: What kind of foods should I include for better skin?

A: Include foods rich in omega-3 fatty acids and antioxidants with a low glycaemic index.

Q: Can Exposed Skin Care products help with acne?

A: Yes, Exposed Skin Care products offer comprehensive treatment for various types of acne and can complement a low-glycemic diet for better results.