What drinks are bad for acne? Understanding the triggers for clearer skin

November 4, 2025 •

3 min read

According to a 2019 study published in the journal Nutrients, a high intake of dairy and high-glycemic-load foods is significantly associated with the presence of acne. This highlights the importance of diet, including what we drink, in managing skin health and understanding what drinks are bad for acne.

Quick Summary

This guide outlines which common beverages can contribute to or worsen acne breakouts. It explains the scientific reasons behind these effects, from hormonal changes and inflammation to increased oil production, providing actionable advice on healthier swaps to help manage acne-prone skin.

Key Points

Sugary Drinks and Acne: High-glycemic drinks, like soda and sweetened juices, cause insulin spikes that increase sebum production and inflammation.
Dairy's Impact on Acne: Studies link milk, especially skim milk, to increased acne severity due to its hormonal content and promotion of IGF-1.
Alcohol's Indirect Effects: Alcohol can worsen acne by causing dehydration, increasing inflammation, and disrupting hormones.
Caffeine and Cortisol: High caffeine intake can raise cortisol levels, a stress hormone that triggers excess oil production and hormonal imbalances.
Healthier Alternatives: Swapping sugary sodas and milky lattes for water, herbal tea, or black coffee can significantly benefit acne-prone skin.
Individual Triggers: A food diary can help identify personal beverage triggers, as everyone's skin reacts differently to dietary factors.
Consistency is Key: It can take weeks for dietary changes to show a noticeable effect on skin, so consistency is essential.

Sugary and high-glycemic beverages

Many popular drinks are packed with refined sugars and high-glycemic carbohydrates that can send your blood sugar soaring. When this happens, your body produces more insulin, and this spike can have a cascade of effects on your skin. High insulin levels can increase the activity of androgen hormones and a substance called insulin-like growth factor 1 (IGF-1). This hormonal activity boosts sebum (oil) production and accelerates skin cell growth, leading to clogged pores and the proliferation of acne-causing bacteria.

Examples of high-glycemic drinks to avoid:

Sodas and sweetened juices: Loaded with concentrated sugars and often stripped of fiber, these drinks cause rapid blood sugar spikes.
Flavored coffee drinks: Many lattes, frappuccinos, and other specialty coffees are filled with syrups, sugar, and milk, creating a high-glycemic and dairy-rich combination that can exacerbate breakouts.
Energy and sports drinks: Besides high sugar content, these often contain added vitamins and artificial ingredients that can disrupt hormones and increase inflammation.
Sweetened iced teas: Pre-packaged and bottled iced teas often contain large amounts of added sugar, making them detrimental for acne-prone skin.

Dairy products

The link between dairy consumption and acne is a subject of ongoing research, but multiple studies suggest a correlation, especially with milk. Hormones found naturally in cow's milk, such as IGF-1, can stimulate oil glands and worsen acne. Some research indicates that skim milk, in particular, might be more problematic than whole milk, possibly due to whey proteins added during processing.

How dairy may trigger acne:

Hormonal content: Milk contains hormones that can interfere with your own endocrine system, potentially increasing sebum production.
Inflammatory response: Dairy consumption can cause an increase in insulin, which contributes to systemic inflammation—a key driver of acne.
IGF-1 stimulation: The proteins in milk, whey and casein, stimulate the release of IGF-1, a hormone linked to cell proliferation and excess oil production.

Alcohol and its effects

While alcohol does not directly cause acne, it can create a hostile internal environment for clear skin. Its dehydrating effects are well-documented, forcing the skin's sebaceous glands to overcompensate by producing more oil. This excess oil can clog pores and worsen breakouts. Furthermore, alcohol can increase inflammation and disrupt hormone levels, particularly androgens, which promote oil production. Sugary cocktails are particularly harmful as they combine the inflammatory effects of alcohol with the high-glycemic load of sweeteners.

Caffeine and stress hormones

For many, caffeine is a daily necessity, but it can negatively impact skin health by raising cortisol, the stress hormone. Elevated cortisol levels can trigger the sebaceous glands to produce more oil, creating a prime condition for clogged pores and breakouts. Moreover, the sugary and milky additives often found in caffeinated drinks are a double-edged sword for acne-prone individuals.


Drink Type	Primary Acne Trigger	How It Affects Skin	Healthy Alternatives
Sugary Sodas	High Glycemic Index (GI), Sugar	Rapid insulin spike, increased oil production, inflammation	Water, herbal tea, unsweetened sparkling water with citrus
Dairy Milk	Hormones (IGF-1), Whey/Casein	Stimulates oil glands, increased inflammation	Almond milk, oat milk, coconut milk
Sugary Cocktails	Alcohol, High Sugar	Dehydration, inflammation, hormonal imbalance	Dry red wine, vodka soda with fresh lime
Flavored Lattes	Sugar, Dairy, Caffeine	Increased cortisol and insulin, oil production	Black coffee, green tea, herbal tea
Energy Drinks	Sugar, Additives, Caffeine	Hormonal disruption, inflammation, dehydration	Green tea, plain water

Actionable steps for clearer skin

To effectively manage acne through diet, focus on moderation and choosing smarter alternatives. Staying properly hydrated with plenty of plain water is crucial for overall skin health and flushing out toxins. By consciously reducing your intake of these problematic beverages and observing how your skin responds, you can take a significant step towards achieving a clearer complexion. Consider keeping a food diary to pinpoint specific triggers, as individual sensitivities can vary. For more information on the broader relationship between diet and acne, consult this detailed overview.

Conclusion

The beverages you consume can have a profound, albeit often indirect, impact on the health of your skin. Drinks high in sugar, certain dairy products, and alcohol can lead to hormonal fluctuations, increased oil production, and inflammation, all of which are primary contributors to acne. While genetics and other factors play a significant role, being mindful of your beverage choices offers a simple, proactive way to support your skin's health from the inside out. Replacing these acne-aggravating drinks with water, herbal tea, and low-sugar alternatives can help reduce flare-ups and promote clearer, healthier skin.

Frequently Asked Questions

Yes, but be mindful of how you drink it. Black coffee is less likely to trigger breakouts than sweetened, milk-based options. High caffeine can increase cortisol, a stress hormone that boosts oil production, so drinking in moderation and avoiding sugary additions is key.

For some people, switching from dairy milk to plant-based alternatives like almond, oat, or coconut milk can help reduce breakouts. This is because dairy milk contains hormones like IGF-1 that can promote acne, and avoiding them may lead to clearer skin.

Alcohol is a diuretic that dehydrates the body, prompting skin to overproduce oil to compensate, which can clog pores. It also increases inflammation and can disrupt hormone levels, both of which contribute to acne.

Most packaged fruit juices are high in sugar and low in fiber, causing blood sugar spikes similar to soda. This can trigger inflammation and oil production. Opt for whole fruits instead, which contain fiber that slows sugar absorption.

According to the American Academy of Dermatology, it can take up to 12 weeks for dietary changes to have a noticeable effect on your skin. Patience and consistency are important when trying to identify and eliminate triggers.

While diet sodas don't contain sugar, some people may have sensitivities to artificial sweeteners or other additives. It's generally best to stick to water or herbal teas for the healthiest hydration, as the long-term effects on skin are still being studied.

Whey protein, a common ingredient in many protein shakes, has been linked to acne in some studies. This is because whey can increase levels of IGF-1 and insulin, which are associated with increased sebum production and acne. Plant-based protein alternatives are a safer choice for acne-prone individuals.