
Nuts and gut health [re-release]
February 2025. Listen here: And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful About this episode Nicole Dynan, dietitian and gut…
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.
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.
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].
Published July 15, 2019
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