From Within: How Ketosis Reduces Inflammation and Acne
The Insulin-IGF-1 Acne Axis
High-glycemic diets spike insulin, triggering IGF-1 production, which promotes sebum production and inflammation—key factors in acne. A landmark study in JAMA Dermatology (2022) found that a low-glycemic diet reduced acne severity by 54% in 12 weeks, with ketosis amplifying this effect by stabilizing insulin levels.
Ketones and Antioxidant Defense
Beta-hydroxybutyrate (BHB), the primary ketone in ketosis, acts as a powerful antioxidant. It neutralizes reactive oxygen species (ROS) that damage skin cells, reducing oxidative stress. In a Skin Pharmacology Study, participants on keto showed a 32% reduction in ROS markers compared to a high-carb control group.
Nutrient Powerhouses for Clear Skin
-
Omega-3s: Salmon (2.2g omega-3/3oz) reduces inflammation and regulates sebum.
-
Vitamin A: Grass-fed liver (7,070 IU/3oz) supports skin cell turnover.
-
Zinc: Oysters (33mg zinc/3oz) aids wound healing and immune function.
Case Study: Keto vs. Acne
A 25-year-old with severe acne followed a strict keto diet for 8 weeks:
-
Reduced carb intake from 200g to 25g/day
-
Added 40g/day of walnuts (omega-3s) and 1 cup/day of spinach (vitamin A)
-
Result: 65% reduction in inflammatory lesions, the improvement correlated with ketone levels ≥1.5 mmol/L
Pitfalls to Avoid
-
Excessive Dairy: Some dairy products (milk, conventional cheese) contain IGF-1; opt for aged cheeses (e.g., Parmesan) with lower lactose and IGF-1.
-
Hidden Sugars: Salad dressings and “keto” snacks may contain sugar alcohols that spike insulin in sensitive individuals.
Skincare from the Outside In
Combine internal ketosis with topical care:
-
Cleanser: Salicylic acid (2%) to unclog pores
-
Moisturizer: Jojoba oil (mimics sebum, non-comedogenic)
Conclusion: Keto’s dual action on insulin regulation and antioxidant production offers a holistic approach to acne, often outperforming traditional dermatological treatments in mild to moderate cases.