The Spooky Truth About Sugar, Dairy, and Acne

As Halloween creeps around the corner, so do bags of candy, chocolate bars, caramel apples, and creamy pumpkin lattes. But while all those treats may excite your taste buds, they could be playing tricks on your skin, especially if you are struggling with acne.

At Face Five Acne Clinic, we believe in treating acne from the inside out. While some breakouts are triggered by comedogenic products like makeup or haircare, the majority of chronic acne is now recognized as a systemic inflammatory disorder, meaning it starts deep within the body, often rooted in diet, hormones, and gut health¹.

Two major culprits? Sugar and dairy.

Let’s break down how these seemingly innocent treats can become a nightmare for your skin.

Sugar: A Pro-Inflammatory Powerhouse

Sugar might be sweet, but it can be sour for your skin.

When we eat refined sugar like the kind found in candy, soda, baked goods, and even “healthy” snacks like granola bars, it spikes our blood sugar levels. This spike causes your body to release insulin, a hormone that helps absorb sugar into your cells. But high levels of insulin can lead to increased oil production (sebum) and inflammation, two major contributors to acne² ³. To see more on how soda could cause acne, check out a previous blog; ‘Can Sodas cause Acne?’

Sugar also feeds the bad bacteria in your gut, throwing off your microbiome and potentially worsening skin issues. In fact, multiple studies show a strong link between high-glycemic diets and moderate to severe acne⁴.

Bottom line: Sugar is a pro-inflammatory trigger that fuels internal conditions that show up on your face.

Dairy: Not As Innocent As It Seems

Dairy is often marketed as essential for strong bones and healthy growth. But for many teens and young adults, it’s a hidden trigger for acne flare-ups.

Here’s why:

• Hormonal Load: Cow’s milk, especially conventional, non-organic milk, contains natural hormones that can disrupt your own hormone balance, particularly during puberty⁵.

• IGF-1 (Insulin-like Growth Factor 1): This hormone is present in milk and can also be produced in response to high dairy intake. IGF-1 increases sebum production and skin cell turnover, both of which can clog pores⁶.

• Inflammatory Response: Many people have trouble digesting dairy without realizing it. This can trigger systemic inflammation that shows up in the form of acne, particularly on the jawline and cheeks⁷.

Even if you’re not “lactose intolerant,” dairy might still be contributing to your breakouts.

Common signs dairy may be triggering your acne:

• Cystic bumps on the chin and jawline

• Persistent cheek or forehead breakouts

• Skin congestion despite a solid skincare routine

How to Protect Your Skin This Halloween (Without Feeling Deprived)

We get it, Halloween is fun! No one wants to be the one who can’t enjoy the festivities. The good news? You don’t have to give up everything to protect your skin.

Try These Skin-Friendly Swaps:

• Dark chocolate (70%+ cacao): Lower in sugar and dairy-free if you choose the right brand.

• Homemade treats: Use coconut sugar, almond flour, and dairy-free milk alternatives like oat, almond, or coconut.

• Fresh fruit snacks: Naturally sweet and full of antioxidants that fight inflammation.

Consider Going Dairy-Free for 30 Days

If you are dealing with persistent acne, especially cystic or hormonal acne, try removing dairy for just one month. Many of our clients at Face Five see dramatic improvements in their skin and overall well-being.

Support Your Skin From Within

At Face Five, we believe food is medicine. Instead of relying on harsh topical treatments or medications, we help our clients discover the root cause of their acne, and for many, that starts with what’s on their plate.

Final Thoughts: Knowledge is Power (And So Is Prevention)

This Halloween, empower yourself with the knowledge that acne isn’t just skin-deep. While topical skincare is important, real, lasting results come from addressing internal inflammation, starting with key dietary triggers like sugar and dairy.

If you’re unsure whether these foods are affecting your skin, we’re here to help. At Face Five Acne Clinic, we offer personalized acne consultations that dig deep into the root causes because every skin story is unique.

Ready to clear up the confusion and your skin? Book a consultation with us today, and let’s uncover the real reason behind the breakouts.

Footnotes

1. Tanghetti, E. A. (2013). The role of inflammation in the pathology of acne. Journal of Clinical and Aesthetic Dermatology, 6(9), 27–35.

2. 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.

3. Burris, J., Rietkerk, W., & Woolf, K. (2013). Relationships of self-reported dietary factors and perceived acne severity in a cohort of New York young adults. Journal of the Academy of Nutrition and Dietetics, 113(3), 431–441.

4. Melnik, B. C. (2011). High milk consumption: a risk factor for acne? Dermato-Endocrinology, 4(1), 3–6.

5. Adebamowo, C. A., Spiegelman, D., Danby, F. W., Frazier, A. L., Colditz, G. A., Willett, W. C., & Holmes, M. D. (2005). High school dietary dairy intake and teenage acne.Bowe, W. P., & Logan, A. C. (2010). Acne vulgaris, probiotics and the gut-brain-skin axis—back to the future? Gut Pathogens, 3(1), 1.
   
6. Melnik, B. C. (2012). Milk—a nutrient system of mammalian evolution promoting mTORC1-dependent translation. International Journal of Molecular Sciences, 13(5), 6886–6917.

7. Bowe, W. P., & Logan, A. C. (2010). Acne vulgaris, probiotics and the gut-brain-skin axis—back to the future? Gut Pathogens, 3(1), 1.