There is no evidence to suggest that nuts cause acne. In fact, research suggests plant foods, including nuts, have a crucial role in nourishing skin, from the inside out.

Lowering the GL of meals

Evidence suggests that elevated insulin levels stimulate the secretion of androgens and cause an increased production of sebum, which plays a role in the cause of acne [1, 2]. A high ‘glycaemic load’ (GL) diet can lead to hyperinsulinaemia (or elevated insulin levels).

In fact, Australian research has shown a significant link between acne and high GL diets [3].

It’s thought that having steady insulin levels, by eliminating blood sugar spikes through a low GL diet, can improve acne. This means eating a diet containing lower glycaemic index (GI) carbohydrates, along with enough protein and healthy fats.

Nuts can help to reduce the GL of a meal containing carbohydrates, due to the healthy fats they contain – which take longer to digest, thereby slowing the rise in blood glucose levels after eating.

A role for antioxidant nutrients

Nuts contain antioxidants (like vitamin E and selenium). These beneficial compounds help combat oxidation, lower inflammation, and promote structural support to the skin [4]. There’s no clear proof that antioxidants will clear up acne, but they’re an important part of a healthy, balanced diet – needed for overall skin health.

Did you know? Epidemiological studies suggest that eating plenty of plant-based foods, such as vegetables, fruit, legumes, nuts and olive oil, is crucial in maintaining skin barrier health and function [4].