Balancing Blood Sugar Levels: Why This Is Crucial for Clear Skin
By Lucy Sugars, Nutritional Therapist

When it comes to acne, most people focus on skincare. Cleanser, exfoliant, retinol, SPF — check. But what if I told you that one of the most powerful ways to clear your skin has nothing to do with your bathroom shelf… and everything to do with your blood sugar?

In my clinical experience, unstable blood sugar is one of the most overlooked drivers of stubborn breakouts — especially adult acne along the jawline and chin. Whether you have occasional spots or persistent cystic acne, balancing your blood sugar is foundational to long-term skin health.

What is Blood Sugar — and Why Does It Matter?

When you eat carbohydrates (like bread, pasta, fruit, or sweets), your body breaks them down into glucose — sugar in your bloodstream. To move that glucose into your cells for energy, your pancreas releases a hormone called insulin.

Problems arise when blood sugar rises too quickly or too often. Frequent spikes (and crashes) can create a cascade of skin-disruptive effects, including:

  • Increased androgen (male hormone) production
  • Elevated insulin-like growth factor 1 (IGF-1)
  • Overproduction of sebum (skin oil)
  • More clogged pores and inflammation

All of these increase the likelihood of breakouts.

The Blood Sugar–Acne Connection

Research supports the link between high glycaemic diets (i.e. diets rich in sugar and refined carbs) and acne. One study found that people who followed a low glycaemic diet had significantly less acne than those eating high-GI foods.

Here’s how unstable blood sugar can drive acne:

Insulin Surges → Oil Production
Insulin stimulates your oil glands. More insulin = more sebum, which can clog pores and lead to spots.

IGF-1 Boosts Skin Cell Growth
IGF-1 encourages skin cells to grow — but too much means more dead skin cells, more congestion, and more opportunity for acne bacteria to thrive.

Hormonal Disruption
Blood sugar spikes affect sex hormone balance — particularly androgens like testosterone — which can drive hormonal acne, especially in women.

Inflammation & Glycation
Excess sugar fuels inflammation and can damage collagen via a process called glycation, leaving skin less smooth, less elastic, and more breakout-prone.

Signs Your Blood Sugar May Be Out of Balance

You don’t need to be diabetic to have unstable blood sugar. Common signs include:

  1. Energy crashes between meals
  2. Sugar cravings, especially mid-afternoon
  3. Irritability or “hanger”
  4. Difficulty concentrating
  5. Waking during the night
  6. Acne that flares after sweet or starchy meals

How to Balance Blood Sugar for Clearer Skin

The good news? You don’t need to give up carbs entirely. It’s about choosing the right ones, in the right combinations.

1. Always Pair Carbs with Protein or Fat
Instead of eating carbs alone (like toast or fruit), pair them with protein and/or healthy fats to slow absorption.

Examples:

Apple + nut butter

Oats + Greek yoghurt + chia seeds

Rice + chicken + avocado

2. Choose Low Glycaemic Index (GI) Foods
Low-GI foods cause a slower, more stable rise in blood sugar.

Swap high GI for lower GI options:

White bread → rye or seeded sourdough

White rice → brown rice or quinoa

Sugary cereal → overnight oats with flax, berries and collagen

3. Don’t Skip Meals
Skipping meals or eating too little can cause blood sugar crashes — leading to later spikes (and cravings). Eat every 3–5 hours, and build balanced meals.

4. Reduce Added Sugar
Refined sugar drives inflammation and causes major insulin spikes. Watch out for:

  • Flavoured yoghurts
  • Fruit juices
  • Sweet protein bars
  • “Healthy” snacks like granola or smoothies

Focus on whole foods, and satisfy your sweet tooth with a few squares of dark chocolate, berries, or cinnamon-spiced snacks.

5. Add Fibre-Rich Foods
Fibre slows down glucose absorption and supports gut health.

Great options:

  • Chia and flax seeds
  • Lentils and chickpeas
  • Vegetables at every meal (aim for 5+ servings/day)
  • Oats and whole grains

 

A Skin-Healing Blood Sugar Day (Sample)

Breakfast: Overnight oats with flaxseed, Greek yoghurt, berries, collagen powder
Lunch: Grilled chicken salad with quinoa, avocado, and olive oil
Snack: Handful of walnuts + a boiled egg
Dinner: Salmon, sweet potato, and broccoli with tahini drizzle
Dessert (optional): Stewed apple with cinnamon and a spoon of coconut yoghurt

The Bottom Line

If you’re dealing with acne — especially persistent hormonal or jawline breakouts — balancing your blood sugar is non-negotiable. It doesn’t require drastic diets or cutting out all carbs. It’s about consistency, quality, and giving your body the steady energy it needs to reduce inflammation and regulate hormones.

Clear skin starts with blood sugar stability.

Want support creating a skin-clearing nutrition plan that balances your hormones and reduces breakouts naturally?
I offer personalised consultations tailored to your skin, lifestyle and health history. Book an appointment here.