People living in the Kitavan Islands (off the coast of Papua New Guinea) and the Aché hunter-gathers of Paraguay do not suffer from acne and this is possibly associated with their low glycemic diet, consisting mainly of fresh fruits, vegetables, and lean proteins. Recent small studies show that a low-glycemic-index diet is associated with reduced acne risk. Another small study linked acne to the consumption of milk.
Foods with a high-glycemic index may contribute to acne by elevating serum insulin concentrations which may stimulate sebocyte proliferation and sebum production.
Therefore consider eating a diet that includes a variety of fruits and vegetables, lean protein, and healthy fats. Reduce or eliminate milk. This diet can also protect against cardiovascular disease, type II diabetes and obesity.
Glycemic Index Food Chart
http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).
|
Food List |
Rating |
Food Glycemic Index |
|
Bakery Products |
||
| *Pound cake | Low |
54 |
| Danish pastry | Medium |
59 |
| Muffin (unsweetened) | Medium |
62 |
| Cake , tart | Medium |
65 |
| Cake, angel | Medium |
67 |
| Croissant | Medium |
67 |
| Waffles | High |
76 |
| Doughnut | High |
76 |
|
Beverages |
||
| Soya milk | Low |
30 |
| Apple juice | Low |
41 |
| Carrot juice | Low |
45 |
| Pineapple juice | Low |
46 |
| Grapefruit juice | Low |
48 |
| Orange juice | Low |
52 |
|
Biscuits |
||
| Digestives | Medium |
58 |
| Shortbread | Medium |
64 |
| Water biscuits | Medium |
65 |
| Ryvita | Medium |
67 |
| Wafer biscuits | High |
77 |
| **Rice cakes | High |
77 |
|
Breads |
||
| Multi grain bread | Low |
48 |
| Whole grain | Low |
50 |
| Pita bread, white | Medium |
57 |
| Pizza, cheese | Medium |
60 |
| Hamburger bun | Medium |
61 |
| Rye-flour bread | Medium |
64 |
| Whole meal bread | Medium |
69 |
| White bread | High |
71 |
| White rolls | High |
73 |
| Baguette | High |
95 |
|
Breakfast Cereals |
||
| All-Bran | Low |
42 |
| Porridge, non instant | Low |
49 |
| Oat bran | Medium |
55 |
| Muesli | Medium |
56 |
| Mini Wheats (wholemeal) | Medium |
57 |
| Shredded Wheat | Medium |
69 |
| Golden Grahams | High |
71 |
| Puffed wheat | High |
74 |
| Weetabix | High |
77 |
| Rice Krispies | High |
82 |
| Cornflakes | High |
83 |
|
Cereal Grains |
||
| Pearl barley | Low |
25 |
| Rye | Low |
34 |
| Wheat kernels | Low |
41 |
| Rice, instant | Low |
46 |
| Rice, parboiled | Low |
48 |
| Barley, cracked | Low |
50 |
| Rice, brown | Medium |
55 |
| Rice, wild | Medium |
57 |
| Rice, white | Medium |
58 |
| Barley, flakes | Medium |
66 |
| Taco Shell | Medium |
68 |
| Millet | High |
71 |
|
Dairy Foods |
||
| Yogurt low- fat (sweetened) | Low |
14 |
| Milk, chocolate | Low |
24 |
| Milk, whole | Low |
27 |
| Milk, Fat-free | Low |
32 |
| Milk ,skimmed | Low |
32 |
| Milk, semi-skimmed | Low |
34 |
| *Ice-cream (low- fat) | Low |
50 |
| *Ice-cream | Medium |
61 |
|
Fruits |
||
| Cherries | Low |
22 |
| Grapefruit | Low |
25 |
| Apricots (dried) | Low |
31 |
| Apples | Low |
38 |
| Pears | Low |
38 |
| Plums | Low |
39 |
| Peaches | Low |
42 |
| Oranges | Low |
44 |
| Grapes | Low |
46 |
| Kiwi fruit | Low |
53 |
| Bananas | Low |
54 |
| Fruit cocktail | Medium |
55 |
| Mangoes | Medium |
56 |
| Apricots | Medium |
57 |
| Apricots (tinned in syrup) | Medium |
64 |
| Raisins | Medium |
64 |
| Pineapple | Medium |
66 |
| **Watermelon | High |
72 |
|
Pasta |
||
| Spaghetti, protein enriched | Low |
27 |
| Fettuccine | Low |
32 |
| Vermicelli | Low |
35 |
| Spaghetti, whole wheat | Low |
37 |
| Ravioli, meat filled | Low |
39 |
| Spaghetti, white | Low |
41 |
| Macaroni | Low |
45 |
| Spaghetti, durum wheat | Medium |
55 |
| Macaroni cheese | Medium |
64 |
| Rice pasta, brown | High |
92 |
|
Root Crop |
||
| Carrots, cooked | Low |
39 |
| Yam | Low |
51 |
| Sweet potato | Low |
54 |
| Potato, boiled | Medium |
56 |
| Potato, new | Medium |
57 |
| Potato, tinned | Medium |
61 |
| Beetroot | Medium |
64 |
| Potato, steamed | Medium |
65 |
| Potato, mashed | Medium |
70 |
| Chips | High |
75 |
| Potato, micro waved | High |
82 |
| Potato, instant | High |
83 |
| **Potato, baked | High |
85 |
| Parsnips | High |
97 |
|
Snack Food and Sweets |
||
| Peanuts | Low |
15 |
| *M&Ms (peanut) | Low |
32 |
| *Snickers bar | Low |
40 |
| *Chocolate bar; 30g | Low |
49 |
| Jams and marmalades | Low |
49 |
| *Crisps | Low |
54 |
| Popcorn | Medium |
55 |
| Mars bar | Medium |
64 |
| *Table sugar (sucrose) | Medium |
65 |
| Corn chips | High |
74 |
| Jelly beans | High |
80 |
| Pretzels | High |
81 |
| Dates | High |
103 |
|
Soups |
||
| Tomato soup, tinned | Low |
38 |
| Lentil soup, tinned | Low |
44 |
| Black bean soup, tinned | Medium |
64 |
| Green pea soup, tinned | Medium |
66 |
|
Vegetables and Beans |
||
| Artichoke | Low |
15 |
| Asparagus | Low |
15 |
| Broccoli | Low |
15 |
| Cauliflower | Low |
15 |
| Celery | Low |
15 |
| Cucumber | Low |
15 |
| Eggplant | Low |
15 |
| Green beans | Low |
15 |
| Lettuce, all varieties | Low |
15 |
| Low-fat yogurt, artificially sweetened | Low |
15 |
| Peppers, all varieties | Low |
15 |
| Snow peas | Low |
15 |
| Spinach | Low |
15 |
| Young summer squash | Low |
15 |
| Tomatoes | Low |
15 |
| Zucchini | Low |
15 |
| Soya beans, boiled | Low |
16 |
| Peas, dried | Low |
22 |
| Kidney beans, boiled | Low |
29 |
| Lentils green, boiled | Low |
29 |
| Chickpeas | Low |
33 |
| Haricot beans, boiled | Low |
38 |
| Black-eyed beans | Low |
41 |
| Chickpeas, tinned | Low |
42 |
| Baked beans, tinned | Low |
48 |
| Kidney beans, tinned | Low |
52 |
| Lentils green, tinned | Low |
52 |
| Broad beans | High |
79 |