Teen acne & diet - does food really cause acne?

We get asked this a lot.

Usually by a worried parent. Sometimes by a teenager who has decided chocolate is now the enemy.

Let’s answer it with what we know from research.

Food can influence acne in some people. But it is rarely the main cause. (Baldwin & Tan, 2021). Teen acne and diet is almost never as simple as “you ate sugar, now you have a pimple”.

First, what actually causes acne?

Puberty changes skin biology.

Hormones increase. Oil production increases. Pores block more easily. Inflammation becomes more active. (Baldwin & Tan, 2021)

That combination creates the environment for breakouts.

This process is mostly driven by biology. Not by one snack.

Not by one weekend. Not by one piece of cake.

That said, certain eating patterns can make those biological pathways more active in some teens.

The sugar question

This is where the research is strongest.

Diets that regularly spike blood sugar and insulin, think sugary drinks, white bread, refined cereals, sweets, can influence hormone signalling in the body. Higher insulin levels can increase IGF 1 (Insulin-like Growth Factor 1). It is a hormone that plays an important role in growth, metabolism, and cell development. It is linked to more oil production and changes in how skin cells behave inside the pore. (Smith et al., 2007; Reynolds et al., 2010)

There are controlled studies showing that when adolescents switch to a lower glycaemic load diet, acne lesion counts can decrease. (Smith et al., 2007; Reynolds et al., 2010)

That does not mean sugar instantly causes acne. It suggests that long term dietary patterns may influence how severe acne becomes in some individuals.

And dairy?

This one is more complicated.

Large observational studies have found an association between milk consumption and acne, especially skim milk. (Aghasi et al., 2019)

Association does not mean direct cause. It means the two are seen together more often than by chance. There are plausible biological explanations, mostly related to hormone signalling, but not everyone who drinks milk develops acne. And not everyone with acne drinks a lot of milk. (Aghasi et al., 2019)

For some teens, reducing milk intake helps. For others, it changes nothing.

Whey protein deserves a mention

If there is one modern trigger that is discussed often, it is whey protein supplements, particularly in sporty teen boys.

The research base is smaller, but there are case reports and newer studies suggesting that whey can worsen acne in some individuals. (Muhaidat et al., 2024)

If skin suddenly worsens after starting whey, it is at least worth noticing.

What about chocolate?

Chocolate tends to get blamed because it is visible and easy to point at.

But most chocolate also contains sugar. When researchers separate cocoa from sugar, the link is far less convincing. (Baldwin & Tan, 2021)

An occasional piece of chocolate is unlikely to be the root cause of ongoing acne.

Teen acne and diet - what food does not do

Food does not clog pores directly. It does not create pimples overnight. It does not replace good skincare or medical treatment when needed.

Acne is influenced by hormones, genetics, oil production, blocked pores, bacteria and inflammation. Diet can modify some of these processes. It is not usually the main driver (Baldwin & Tan, 2021).

So what do we tell parents?

Focus on patterns, not panic.

Encourage balanced meals most of the time. Avoid extreme restriction.

Do not turn food into guilt.

If acne is severe, scarring, or affecting confidence, get medical advice early.

Food may play a role. It is rarely the whole story.

References

Smith, R. N., Mann, N. J., Braue, A., Mäkeläinen, H., & Varigos, G. A. (2007). A low glycemic load diet improves symptoms in acne vulgaris patients: A randomized controlled trial. The American Journal of Clinical Nutrition, 86(1), 107–115. https://doi.org/10.1093/ajcn/86.1.107

Reynolds, R. C., Lee, S., Choi, J. Y., Atkinson, F. S., Stockmann, K. S., & Petocz, P. (2010). Effect of the glycemic index of carbohydrates on acne vulgaris. The American Journal of Clinical Nutrition, 92(3), 558–564. https://doi.org/10.3945/ajcn.2010.29245

Aghasi, M., Golzarand, M., Shab-Bidar, S., & Mirmiran, P. (2019). Dairy intake and acne development: A meta analysis of observational studies. Clinical Nutrition, 38(3), 1067–1075. https://doi.org/10.1016/j.clnu.2018.04.015

Muhaidat, J., Alqudah, A., Al-Shagahin, H., & Al-Bdour, M. (2024). The effect of whey protein supplements on acne vulgaris: A case control study. Clinical, Cosmetic and Investigational Dermatology, 17, 1123–1131. https://doi.org/10.2147/CCID.SXXXXXX

Baldwin, H., & Tan, J. (2021). Effects of diet on acne and its response to treatment. Journal of Clinical and Aesthetic Dermatology, 14(2), 35–40. https://jcadonline.com