Does Almond Milk Cause Acne? A Dietitian Explains

Acne is a persistent and often irritating skin condition that can affect people well beyond their teenage years. It’s no wonder that many individuals are keen to find dietary solutions to help keep their skin clear.

One of the most popular recommendations for reducing acne is eliminating dairy. If you’ve made the switch to almond milk but are still struggling with breakouts, you may be wondering if this plant-based milk could be the culprit.

So, does almond milk cause acne? As a registered dietitian, I’ll explore what the science says about the connection between diet and acne and whether almond milk could be preventing you from having clear skin.

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Woman popping a pimple with text overlay reading "does almond milk cause acne?"

What is acne?

Acne vulgaris, commonly known as “acne”, is an inflammatory skin condition that varies in severity. While some people get the occasional mild pimple that heals within a day or two, others experience red, painful, inflamed lesions that can take weeks to fully heal.

The cause of acne is believed to be multifactorial and can include: 

  • Alterations in the proportions of beneficial and harmful bacteria on the skin
  • Excessive sebum (oil) production
  • Abnormal skin cell shedding
  • Inflammation
  • Genetics
  • Abnormal hormone levels
  • Diet

In this article, we’ll be focusing on the last factor: dietary triggers for acne.

Does almond milk cause acne?

Unfortunately, no research studies have been conducted to look at the effects of almond milk consumption on acne development or progression.

However, as a dietitian, I can say that there isn’t anything about almonds or unsweetened almond milk that would trigger acne. Almonds are a nutrient-dense food full of fiber, healthy fats, and plant-based protein. Almond milk is mostly water with a tiny amount of healthy fats.

If you’ve noticed that dairy milk is a trigger for your acne, using almond milk instead can actually reduce the amount of lesions that develop. You may get additional benefits from choosing almond milk fortified with vitamin D, as we’ll discuss later on in this article.

That said, it’s possible that sweetened almond milk could be a trigger for acne in some people, depending on how often you’re drinking it. Highly sweetened, high-glycemic foods are a known acne trigger in some people.

Some people also worry about the use of sunflower oil, safflower oil, or other oils high in so-called “inflammatory” omega-6 fats in some store-bought almond milk. Omega-6 fats are heart-healthy1 and essential for proper health. They don’t need to be avoided, especially in the small amounts found in almond milk. It’s more helpful to add omega-3 fats rather than obsessing over the omega-6 content of your diet.

In the next section, I’ll discuss the relationship between diet and acne in more detail and explain what we know about the foods that are more likely to make acne worse.

RELATED: Does Soy Milk Cause Acne?

Glass of almond milk with almonds on a table

Dietary factors and acne

In general, no single food causes acne for everyone. Some individuals may react to certain foods more than others, making it challenging to provide one-size-fits-all dietary recommendations.

However, research consistently shows that a Western diet is strongly linked to the development of acne. This eating pattern tends to be high in calories, animal products, and added sugars, while being low in fruits, vegetables, whole grains, and omega-3 fatty acids.

The underlying reasons for this can be broken down into the following three categories.

Hormones

Hormones serve as chemical messengers that regulate a wide range of complex processes in the body. When these hormones become imbalanced, the likelihood of developing acne increases.

One important hormone is insulin, which plays a crucial role in controlling blood sugar levels and supplying the body with glucose (carbohydrates) for energy.

However, persistently elevated insulin levels may indicate insulin resistance, a condition in which the body’s cells no longer respond effectively to insulin. To compensate, the pancreas produces even more insulin over time.

Insulin resistance is commonly linked to various health issues, including:

  • Pre-diabetes
  • Type 2 diabetes
  • Metabolic syndrome
  • Polycystic ovary syndrome (PCOS)
  • Non-alcoholic fatty liver disease

Insulin also stimulates the body’s production of androgen hormones2, such as testosterone, which can lead to increased sebum production and make acne worse.

Similarly, insulin-like growth factor-1 (IGF-1) is another hormone that raises androgen levels in the testes and ovaries. Milk consumption has been shown to elevate IGF-1 levels in the body, potentially explaining why dairy might worsen acne3 in Western populations.

Inflammation

A Western-style diet4 tends to promote chronic, low-grade inflammation in the body.

This inflammatory response is linked to various dietary factors, such as insufficient intake of anti-inflammatory omega-3 fats and fiber, along with the excessive consumption of omega-6 fats, saturated fats, carcinogenic processed meats5, and refined carbohydrates.

High-glycemic foods

The “glycemic load” of a food measures how quickly a typical serving causes a rise in blood sugar. Foods that typically have a high glycemic load, leading to rapid increases in blood sugar, include:

  • Sugary and highly sweetened foods (desserts, breakfast cereals, pastries, candy, sugar, honey, agave, jams)
  • Sugar-sweetened beverages (soda, sweetened tea, energy drinks)
  • Fruit juice
  • Refined grains (white rice, white bread, bagels, white flour)
  • Rice milk

These types of simple carbohydrates are common in Western diets.

But what’s the connection between blood sugar spikes and acne? It may be linked to insulin. When blood sugar rises quickly, the pancreas releases more insulin to help move the sugar from the bloodstream into the body’s cells for energy.

As mentioned earlier, chronically elevated insulin can lead to increased sebum production, which may contribute to acne.

Interestingly, even foods like reduced-fat or skim milk can increase insulin levels6, despite having a relatively low or moderate glycemic load.

Dietary strategies for reducing acne

Fortunately, there are dietary approaches that may help with managing breakouts. Since everyone’s body reacts differently to certain foods, some strategies might be more effective for some individuals than others.

It’s important to note that these dietary changes work best when paired with a consistent skincare routine and guidance from a board-certified dermatologist, especially for severe acne.

Choose an unsweetened, protein-rich non-dairy milk 

Studies suggest that dairy could be a contributing factor to acne, particularly for individuals living in Western countries. I’ve personally noticed this as well—before I switched to a vegan diet, removing dairy significantly reduced my breakouts.

However, not everyone is sensitive to dairy. For those who are, opting for high-protein plant-based milks, such as soy or pea milk, can be a beneficial change since protein reduces the glycemic load. If you want to stick with almond milk, look for a protein-fortified version. 

RELATED: Almond Milk vs Coconut Milk

Eat more omega-3 fats

Try adding some of these anti-inflammatory foods rich in plant-based omega-3 fatty acids:

  • Ground flaxseeds and flaxseed oil
  • Walnuts
  • Perilla oil (used in some Korean dishes)
  • Walnuts
  • Chia seeds
  • Hemp seeds
  • Canola oil
  • Algal omega-3 supplements with both EPA and DHA

RELATED: Hemp Seeds vs Chia Seeds

Reduce the glycemic load of your diet

Consider these strategies to help lower the glycemic load of your diet:

  • Cut back on sugary drinks like soda, sweetened tea, energy drinks, and sports drinks (unless using the latter to fuel exercise or athletic performance).
  • Focus on whole plant foods that are high in dietary fiber.
  • Incorporate protein, healthy fats, and complex carbohydrates into your meals.
  • Use caloric sweeteners such as sugar, agave, and maple syrup in moderation.
  • Opt for protein-rich non-dairy milks like soy or pea milk as your primary choice.

Choose unsaturated fats over saturated fat

Studies7 have indicated that replacing saturated fats from animal products with heart-healthy monounsaturated and polyunsaturated fats may help combat insulin resistance.

Saturated fats can also aggravate skin inflammation8 and boost sebum production, contributing to acne.

Luckily, a plant-based diet rich in healthy vegan fats from sources like nuts, seeds, avocados/avocado oil, olives/olive oil, and canola oil can help lower your intake of saturated fats. Just be mindful of consuming foods made with or cooked in coconut and palm oils, as these oils are high in saturated fat.

RELATED: Is Canola Oil Vegan? Is It Healthy?

Crispy Brussels sprouts in a cast iron skillet

Eat more plants (focus on fiber)

Incorporating more fiber into your diet generally means increasing your intake of minimally processed plant-based foods such as fruits, vegetables, whole grains, beans, nuts, and seeds. Fiber supports the growth of beneficial gut bacteria, which produce anti-inflammatory compounds that help calm chronic inflammation9 in the intestines.

Additionally, fiber can lower a meal’s glycemic load by slowing the absorption of carbohydrates into the bloodstream.

Correct low vitamin D levels

Vitamin D deficiency could play a role in the development of acne. A 2016 research study10 found that individuals with acne were more likely to be deficient in vitamin D compared to those without acne, and that supplementing with vitamin D improved acne in those who had low levels.

To optimize your vitamin D status and prevent deficiency, vegans should opt for vitamin D-fortified non-dairy milk.

RELATED: The Most Helpful Blood Tests for Vegans

Acne-friendly non-dairy milk alternatives

As we’ve discussed, the best non-dairy milks for acne-prone skin are those that are high in protein and/or low in added sugars, and ideally are fortified with vegan-friendly vitamin D2. Some examples include:

  • Almond Breeze Unsweetened Original
  • Silk Organic Unsweet Soy Milk
  • Silk Almond Milk Protein Original
  • Ripple Dairy-Free Unsweetened Original Milk
  • Orgain Organic Almond Milk Unsweetened (contains organic pea protein)
  • Good Karma Unsweetened Flaxmilk + Protein (good source of omega-3s)
  • Oatly Oatmilk Unsweetened (zero grams added sugar)

Summary

There is no scientific evidence showing that almond milk causes acne. In fact, replacing dairy milk with almond milk can actually help improve acne symptoms in people who experience breakouts when consuming dairy.

That said, sweetened almond milk may be an issue for people who are particularly sensitive to sugar. If you think sweetened almond milk may be making your acne worse, try unsweetened varieties. You can also try a higher-protein, lower-glycemic option like unsweetened soy or pea milk.

More questions about how to choose a plant-based milk? Check out A Vegan Dietitian’s Guide to Non-Dairy Milk.

The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.

References

  1. Harvard Health Publishing. No need to avoid healthy omega-6 fats. Harvard Health website. Published August 2019. Accessed 10/2/24.
  2. Hasrat NH, Al-Yassen AQ. The Relationship Between Acne Vulgaris and Insulin Resistance. Cureus. 2023;15(1):e34241. Published 2023 Jan 26. doi:10.7759/cureus.34241
  3. Meixiong J, Ricco C, Vasavda C, Ho BK. Diet and acne: A systematic review. JAAD Int. 2022;7:95-112. Published 2022 Mar 29. doi:10.1016/j.jdin.2022.02.012
  4. Malesza IJ, Malesza M, Walkowiak J, et al. High-Fat, Western-Style Diet, Systemic Inflammation, and Gut Microbiota: A Narrative Review. Cells. 2021;10(11):3164. Published 2021 Nov 14. doi:10.3390/cells10113164
  5. World Health Organization. Cancer: Carcinogenicity of the consumption of red meat and processed meat. WHO website. Accessed 10/2/24.
  6. Shkembi B, Huppertz T. Glycemic Responses of Milk and Plant-Based Drinks: Food Matrix Effects. Foods. 2023;12(3):453. Published 2023 Jan 18. doi:10.3390/foods12030453
  7. Imamura F, Micha R, Wu JH, et al. Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials. PLoS Med. 2016;13(7):e1002087. Published 2016 Jul 19. doi:10.1371/journal.pmed.1002087
  8. Podgórska A, Puścion-Jakubik A, Markiewicz-Żukowska R, Gromkowska-Kępka KJ, Socha K. Acne Vulgaris and Intake of Selected Dietary Nutrients-A Summary of Information. Healthcare (Basel). 2021;9(6):668. Published 2021 Jun 3. doi:10.3390/healthcare9060668
  9. Shivakoti R, Biggs ML, Djoussé L, et al. Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults. JAMA Netw Open. 2022;5(3):e225012. Published 2022 Mar 1. doi:10.1001/jamanetworkopen.2022.5012
  10. Lim SK, Ha JM, Lee YH, et al. Comparison of Vitamin D Levels in Patients with and without Acne: A Case-Control Study Combined with a Randomized Controlled Trial. PLoS One. 2016;11(8):e0161162. Published 2016 Aug 25. doi:10.1371/journal.pone.0161162

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