Does Junk Food Cause Acne?

Published: 23 Mar 2025

Did you know that more than 85% of teenagers and young adults experience acne, and many blame their favourite snacks for it? From oily fries to chocolate spreads, junk food has long been accused of ruining clear skin.

But what does science say? Is your love for fast food really behind those breakouts? In this article, we’ll explore the link between junk food and acne, clear up common myths, and help you understand how your diet could be affecting your skin. Let’s get started.

Table of Content

1- Can Junk Food Really Cause Acne?

Many people also relate acne to other foods, such as mangoes, bananas, spicy meals, almond milk, eggs, dairy, rice or even peanut butter.

Junk food is usually high in sugars, unhealthy fats, and artificial ingredients, which may affect your skin in ways you don’t notice right away. Let’s break down how this works.

Young girl having acne with lots of junk food

1.1 High-Glycemic Foods and Their Role in Acne

Junk food often contains high-glycemic foods (foods that cause quick sugar spikes in your blood). Think of things like white bread, sugary snacks, and soft drinks.

When your blood sugar rises fast, your body releases more insulin.

High insulin levels can lead to more oil (sebum) production in your skin, clogging pores and triggering acne.

1. 2 Role of Dairy and Processed Fats

Some junk foods, like milkshakes, cheese-loaded fast food, or creamy sauces, also have dairy and processed fats (unhealthy oils and fats found in packaged or fried foods). (2)

Dairy may increase certain hormones in your body that could make acne worse.

Meanwhile, processed fats may promote inflammation, making pimples redder and more swollen.

1.3 Scientific Studies: What Research Says

So, does junk food always cause acne? Well, research gives us mixed results. Some studies show a strong link between high-sugar, high-fat diets and acne breakouts, while others say the connection isn’t clear for everyone.

What scientists do agree on is that junk food may worsen acne in people who are already prone to breakouts. (1)

➡️ Tip: Everyone’s skin is different! Some people might notice pimples after junk food, while others don’t. It’s about finding what triggers your acne.

2- Junk Foods Linked to Acne

Certain junk foods have been connected to acne due to their ingredients and how they affect your hormones and skin. Let’s break them down:

2.1 Does Burger Cause Acne?

Burgers often combine refined carbs (like white buns) and saturated fats (unhealthy fats found in red meat and cheese). This combo may cause your insulin levels to rise, leading to more oil production, clogged pores, and breakouts.

Young white girl
having acne with a large burger is placed is wondring do burger cause acne

2.2 Sugary Sodas

Sodas are packed with high amounts of sugar. Too much sugar can spike your insulin, and high insulin is linked to hormonal changes that can worsen acne.

2.3 Chocolates and Candy

While dark chocolate might be okay in small amounts, milk chocolate and sugary candy are loaded with sugar and dairy. Both ingredients may cause hormonal fluctuations and increase inflammation, which can aggravate acne.

2.4 Chips and Processed Snacks

Chips and snacks like crackers are high in refined carbs and unhealthy oils. These ingredients may not directly “cause” acne but can make it worse by raising insulin levels and promoting more skin oil production.

2.5 Ice Cream and Dairy-Based Treats

Ice cream mixes dairy (which some studies link to acne) with sugar, a double hit for your skin. Dairy may affect hormones like IGF-1 (a growth factor linked to acne), while sugar can boost insulin and inflammation, contributing to breakouts.

3- Tips to Keep Skin Clear While Enjoying Food
You don’t have to give up your favourite treats entirely! Here’s how you can enjoy food and still take care of your skin: 3.1 Balance Your Plate When you eat junk food, try to balance it with healthy options. For example, if you’re having pizza, add a side salad. This helps reduce the overall sugar and fat load on your body. 3.2 Stay Hydrated Water is your skin’s best friend! Drinking enough water helps flush out toxins and keeps your skin hydrated, making it less likely to break out. 3.3 Limit High-Glycemic Foods Foods that cause quick sugar spikes, like white bread, candy, and soda, may worsen acne. Try to eat them less often or swap them for whole grains (like brown rice or oats) to keep your blood sugar steady. 3.4 Eat More Fruits and Veggies Fruits and vegetables are full of vitamins and antioxidants (nutrients that protect your skin from damage). Adding more of these to your diet can help your skin look clearer and healthier. 3.5 Skincare Tip If you’ve just enjoyed something greasy—like fries or burgers—make sure to wash your hands and face afterwards. This reduces the chance of transferring grease to your skin, especially if you tend to touch your face often. ➡️ Remember: It’s all about balance and mindful habits, not strict dieting!

3- Tips to Keep Skin Clear While Enjoying Food

You don’t have to give up your favourite treats entirely! Here’s how you can enjoy food and still take care of your skin:

3.1 Balance Your Plate

When you eat junk food, try to balance it with healthy options. For example, if you’re having pizza, add a side salad. This helps reduce the overall sugar and fat load on your body.

3.2 Stay Hydrated

Water is your skin’s best friend! Drinking enough water helps flush out toxins and keeps your skin hydrated, making it less likely to break out.

3.3 Limit High-Glycemic Foods

Foods that cause quick sugar spikes, like white bread, candy, and soda, may worsen acne. Try to eat them less often or swap them for whole grains (like brown rice or oats) to keep your blood sugar steady.

3.4 Eat More Fruits and Veggies

Fruits and vegetables are full of vitamins and antioxidants (nutrients that protect your skin from damage). Adding more of these to your diet can help your skin look clearer and healthier.

3.5 Skincare Tip

If you’ve just enjoyed something greasy—like fries or burgers—make sure to wash your hands and face afterwards. This reduces the chance of transferring grease to your skin, especially if you tend to touch your face often.

➡️ Remember: It’s all about balance and mindful habits, not strict dieting!

4- Conclusion

So guys, in this article, we’ve covered Does Junk Food Cause Acne? in detail. We broke down the science, myths, and everyday habits behind food and breakouts. My advice? Focus on a balanced diet and skincare routine instead of blaming one or two meals. Consistency matters more than cutting out all your favourite snacks.

Take action today: Try adjusting your diet and skincare based on what you’ve learned here, and let me know how it works for you!

5- FAQs

Does junk food really cause acne?

Junk food doesn’t directly cause acne, but it can make it worse. Foods high in sugar and unhealthy fats can trigger oil production and inflammation in your skin. This may lead to more pimples, especially if you’re already prone to acne.

Does greasy food cause pimples?

No, eating greasy food like fries doesn’t directly cause pimples. However, greasy foods can indirectly worsen acne by affecting your hormones or if you touch your face with oily hands. The oil your skin produces (sebum) is different from the grease on your food.

Does Nutella cause pimples?

Nutella has sugar and dairy, both of which may trigger breakouts for some people. The sugar can cause blood sugar spikes, leading to more oil production. If you notice pimples after eating Nutella often, try cutting back to see if it helps.

Does eating burgers cause acne?

Burgers, especially fast-food ones, often contain processed fats, dairy (cheese), and refined carbs like white buns. These can raise inflammation and hormone levels, which might worsen acne in some people. Eating burgers occasionally is okay, but try to balance it with healthier meals.

Can drinking sugary sodas give me pimples?

Yes, sugary sodas may contribute to acne because they spike your blood sugar levels. This can cause more oil (sebum) production and clogged pores. Try swapping soda with water or herbal tea when possible.

Is chocolate bad for acne?

Some people notice more breakouts after eating chocolate, especially milk chocolate, which contains sugar and dairy. Dark chocolate with less sugar may be a better choice. Everyone’s skin is different, so keep track of how your skin reacts.

Do high-glycemic foods make acne worse?

Yes, foods like white bread, chips, and sugary snacks can cause quick spikes in blood sugar. This can increase oil production and inflammation in the skin. Eating low-glycemic foods like whole grains and veggies may help.

Can I still eat junk food and have clear skin?

Yes, you can enjoy junk food in moderation and still have healthy skin. Just make sure to balance it with fruits, veggies, water, and a good skincare routine. It’s about balance, not perfection!

How does diet affect acne overall?

Your diet can influence hormones, inflammation, and how much oil your skin makes. Eating too much sugar and processed foods might make acne worse. A healthy, balanced diet can help your skin look clearer and feel better.

Should I change my skincare if I eat greasy foods?

If you eat greasy or junk foods often, it’s smart to stick to a simple skincare routine. Wash your face twice a day and avoid touching your face with oily hands. This helps remove excess oil and dirt that could clog pores.

7- References

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📚 Sources

A study published in the Journal of the American Academy of Dermatology found that consumption of milk, sugary beverages, and fatty and sugary products appeared to be associated with current acne in adults.
https://pubmed.ncbi.nlm.nih.gov/32520303/
According to Harvard Health, certain foods can promote inflammation throughout the body, potentially triggering acne outbreaks. For example, milk and foods with a high sugar content can cause a rise in insulin levels, altering hormones that can affect the skin.
https://www.health.harvard.edu/blog/does-diet-really-matter-when-it-comes-to-adult-acne-2020081920726
Healthline reports that fast food items, such as burgers, nuggets, hot dogs, French fries, sodas, and milkshakes, are mainstays of a typical Western diet and may increase acne risk.
https://www.healthline.com/nutrition/foods-that-cause-acne

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