Why Blood Sugar Balance is the Secret to Healing Acne Naturally
When it comes to acne, most women are quick to blame their skincare products or hormones.
And while both do play a role, there’s one hidden root cause most dermatologists overlook: your blood sugar.
If you’ve been “doing all the right things” with skincare and spending way too much money on products, but still dealing with stubborn acne, it’s time to look deeper. One of the most effective ways to heal acne naturally is to balance your blood sugar every single day.
Think of acne as inflammation you can see.
That inflammation can come from your gut, sluggish detox pathways, and, most often, from unstable blood sugar. When your blood sugar spikes and crashes, it triggers excess oil production and increases inflammation, which shows up on your skin as acne.
The good news?
You can balance blood sugar with simple nutrition strategies. I teach my clients how to build meals around protein, fibre, and healthy fats, eat consistently, and avoid skipping meals—all key to calming the inflammation that drives acne.
The Blood Sugar–Acne Connection
So why does blood sugar stability matter so much for clear skin?
Imagine this: you start your day with nothing but coffee, or maybe a couple slices of toast with peanut butter. Those “naked carbs” will cause your blood sugar to spike. You’ll get a quick burst of energy but within a couple hours, it crashes.
Here’s what’s happening:
The spike. Blood sugar rises too much and your body pumps out insulin to bring it down.
The crash. Your body often overproduces insulin which causes blood sugar to drop too low. You might recognize these tell-tale signs of low blood sugar: fatigue, 3 PM energy crash, irritability, and cravings for another latte or sweet snack.
This blood sugar rollercoaster doesn’t just wreck your energy, it’s a major contributor to acne.
Here’s why:
Blood sugar spikes trigger excess insulin secretion, which increases oil (sebum) production and drives inflammation. Oil + inflammation = clogged pores and breakouts.
Blood sugar crashes stress the body, causing your adrenals to pump out cortisol (your main stress hormone). Cortisol throws off other hormones and creates even more inflammation.
Every spike and crash is like throwing fuel on the acne fire.
Over time, this rollercoaster can lead to insulin resistance: when your cells stop responding properly to insulin. This means your body has to pump out even more insulin to keep your blood sugar stable.
The higher your insulin levels, the more oil your skin produces, leading to acne breakouts.
Stable blood sugar, on the other hand, keeps insulin levels steady, inflammation low, and hormones balanced.
That’s the real secret sauce for clear, glowing skin.
The Foundational Four Formula
So how do you stay off the blood sugar rollercoaster?
I teach my clients to use what I call the Foundational Four Formula: Protein, Fibre, Fat, Flavour.
When you build every plate around these nutrients, you get steady energy, balanced hormones, and avoid those inflammatory blood sugar spikes.
Protein
Protein is essential for hormone production, a strong immune system, satiety, and of course, keeping blood sugar stable. The amino acids in protein also support collagen production, which speeds skin healing, improves elasticity, and reduces scarring.
Protein-rich food examples: eggs, chicken, turkey, fish, lentils, beans, Greek yoghurt, skyr and grass-fed meats.
Fibre
Fibre is the part of plant foods that your body can’t digest. Instead, it acts like a broom for your gut, sweeping out excess hormones (like estrogen), bacteria, toxins and other waste that can contribute to acne breakouts.
Fibre supports gut health by feeding the “good” bacteria in your microbiome.
A healthy microbiome keeps your immune system strong and controls inflammation. Your gut microbes play a key role in your hormone levels because they help process and eliminate excess hormones like estrogen. If estrogen isn’t properly eliminated from the body, it can trigger symptoms like skin breakouts as well as PMS and painful periods.
Fibre is important for blood sugar stability because it slows down how quickly carbohydrates are broken down and absorbed in the digestive tract. This prevents big blood sugar spikes and crashes, which means steadier energy, balanced hormones, and fewer acne flare-ups.
There are two main types of fibre, and both are important for clear skin:
Soluble fibre - found in oats, apples, beans, chia, flax. Soluble fiber absorbs water and forms a gel-like substance in the gut which slows digestion, stabilizes blood sugar, and helps control cholesterol levels.
Insoluble fibre - found in leafy greens, nuts, seeds, whole grains, veggies. Insoluble fibre adds bulk to stool and supports regular bowel movements. Daily bowel movements are extremely important for detoxification and hormone balance.
Tip: Aim for about 30g of fibre daily by eating a variety of fruits, vegetables, legumes, nuts and seeds.
Incorporating a variety of fibre sources is key because different fibres feed different gut bacteria, which keeps your microbiome healthy.
Healthy Fats:
While fat had a bad rap for many years, it’s essential for hormone production, skin hydration, blood sugar balance and keeping inflammation down.
Fats are also key for the absorption of skin-loving, fat-soluble vitamins A, E, D and K.
Focus on anti-inflammatory fats such as avocado, nuts, seeds, coconut oil, extra virgin olive oil, and wild fish.
Blood Sugar Tips for Clear Skin
Don’t skip breakfast. Start with a Foundational Four meal instead of coffee on an empty stomach or a “naked carb.”
Here are a few blood-sugar balancing breakfasts for clear skin:
Scrambled eggs + sautéed peppers and onions with sourdough toast
Smoked salmon + cottage cheese on sourdough toast
Greek yogurt + protein powder + fruit
Turkey bacon, avocado and eggs on toast
Always pair carbs with protein. For example:
Add ground beef or turkey to pasta
Pair toast with eggs or turkey bacon
Have a couple eggs on the side of oatmeal and stir in a scoop of protein powder to your oats
Make sure your fruit smoothies have a protein source such as Greek yoghurt, skyr or cottage cheese
Snack smart. Swap granola bars and crackers for a beef stick, or Greek yogurt with fruit.
Eat consistently. Long gaps between meals can cause blood sugar to drop blood, trigger cortisol, and increase inflammation. Stick to breakfast, lunch, and dinner, each following the Foundational Four formula.
If you practice Intermittent Fasting, keep your window to 12-14 hours and fast in the evening (eating dinner earlier but not skipping breakfast)
Move your body. Strength training builds muscle, which improves insulin sensitivity and blood sugar stability. Choose what you enjoy, whether that’s lifting, Pilates, yoga, or hiking. Walking or moving for a few minutes after meals can also help to stabilize blood sugar.
Find a few stress management tools such as meditation, breathwork, nature walks, or yoga as chronic stress increases blood sugar levels.
The Takeaway
Acne is inflammation you can see and unstable blood sugar is one of the biggest hidden drivers. By balancing your meals with protein, fibre, and healthy fats, eating consistently, and supporting your body with supportive lifestyle habits, you can calm inflammation at the root and give your skin the environment it needs to heal.
Clear skin isn’t about more products. It’s about balance, starting with your blood sugar.
