Does drinking soda really cause acne breakouts? Examining the evidence

Does Drinking Soda Really Cause Acne Breakouts?

If you tend to get acne around your mouth or on your body, you may have heard that drinking soda could be one of the culprits. But is there any truth to the claim that sugary sodas can lead to breakouts?

While research has not definitively proven a link, there are some plausible ways that guzzling soda could theoretically contribute to acne. Let's analyze the science and evidence behind how soda may impact your skin.

Soda and Blood Sugar

One of the leading theories behind why soda may cause acne is related to its high glycemic index. Soft drinks are full of simple sugars like high fructose corn syrup or sucrose. When you drink soda, these simple sugars are quickly absorbed into the bloodstream, causing a rapid spike in your blood glucose levels.

These surges in blood sugar trigger a corresponding spike in insulin, the hormone produced by the pancreas to shuttle sugar out of the blood and into cells. Some emerging research suggests that elevated insulin levels may encourage sebum production and inflammation, two key factors behind acne formation.

Insulin, Androgens, and Sebum

Insulin is what is known as an "anabolic" hormone. Along with regulating blood sugar, it also promotes cell growth and renewal. Unfortunately, this also includes the cells inside sebaceous glands that produce oily sebum. Higher insulin levels may ramp up sebum production.

What's more, insulin can also indirectly increase androgen hormones like testosterone. Androgens cause the sebaceous glands to enlarge and secrete even more sebum. So by raising both insulin and androgen levels, soda may be delivering a one-two punch that overstimulates sebum production.

Inflammation and Oxidative Stress

Drinking soda regularly doesn't just affect your hormones - it also causes inflammation in the body. Sugary sodas have an incredibly high glycemic load. They flood your system with simple sugars that trigger inflammatory responses.

Chronic inflammation is believed to be linked to acne breakouts in those prone to the condition. The pro-inflammatory effects of soda may make existing acne worse or more likely to occur.

Soda is also chock full of ingredients that put your body under oxidative stress. Ingredients like caramel coloring contain advanced glycation end products that ramp up free radical damage. The blood sugar spikes too stress your cells. All this strain on your system leads to even more inflammation.

Phosphorus in Sodas

Most sodas, including Coke and Pepsi, contain phosphoric acid for tangy flavor. Phosphorus itself is an important mineral. But the high phosphorus content of soda may cause hormonal changes that encourage acne.

High levels of phosphorus in the blood stream have been linked to decreased estrogen and increased testosterone in women. As mentioned earlier, higher testosterone can overstimulate sebum production. Phosphorus also reduces vitamin D, which provides its own acne-fighting benefits.

Caffeine and Hydration

Many sodas also contain caffeine, which causes several effects that may contribute to acne:

• Caffeine causes stress hormones like cortisol to rise. Stress can worsen acne.
• Caffeine is dehydrating. Lack of moisture deprives skin of a barrier against bacteria.
• Caffeine may trigger inflammation and meddle with insulin.

The combination of caffeine and sugars make soda particularly dehydrating. Dehydration can make acne-prone skin even drier and exacerbate clogged pores and inflammation.

Does Cutting Out Soda Get Rid of Acne?

Given the potential ways that soda may promote acne, giving it up could theoretically improve your skin. But does the research back this up?

Right now, direct studies linking soda to acne are limited. But a handful of investigations do offer some evidence of potential benefits to cutting out soda:

• One study found lower acne severity in certain indigenous populations that maintain traditional diets low in soda, processed carbs, and dairy.
• Some pilot studies show reduced insulin levels and inflammation markers when people cut out sugary sodas.
• Carbonated sodas appear to have a higher glycemic load than juices, suggesting they may have more acne-promoting effects.

Overall the research is still preliminary, but indicates soda may play a role in breakouts for some acne-prone individuals. Eliminating or curbing soda intake - along with other dietary refinements - may offer improvements.

Tips for Cutting Out Soda to Improve Skin

Want to test if giving up soda alleviates your acne? Here are some tips:

• Go cold turkey - Stop drinking all sodas, including diet or zero calorie ones, for 1 month. This will reveal improvements.
• Avoid substituting fruit juice - Juice spikes blood sugar similar to soda without the carbonation benefits.
• Choose sparkling water - Fizzy bubbles can satisfy the soda craving with no sugar or additives.
• Consume enough protein - Protein stabilizes blood sugar and provides building blocks for healthy skin.
• Stay hydrated - Drink plenty of water to counteract the dehydrating effects of caffeine and sodas.

The Bottom Line

More research is still needed to directly connect soda to acne breakouts. But there are some compelling ways that ingredients commonly found in soda may theoretically promote acne development, especially in those already prone to it:

• Blood sugar spikes may trigger hormones that increase oil production and inflammation.
• Phosphorus influences hormones like testosterone and estrogen.
• Caffeine can cause dehydration and stimulation.
• Ingredients promote oxidative stress and inflammation.

Eliminating sodas may help control these effects and improve your skin. While evidence is limited, it may be worth a try if you regularly get inflamed breakouts around your mouth or jawline. As always, consult a dermatologist if acne persists despite dietary changes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.