What Foods Should You Avoid if You Have Acanthosis Nigricans?

October 23, 2025 •

5 min read

According to the Mayo Clinic, insulin resistance is the most common cause of acanthosis nigricans, which means that addressing your diet is a crucial step toward managing this skin condition. By understanding what foods you should avoid if you have acanthosis nigricans, you can help regulate your insulin levels and improve your skin's appearance.

Quick Summary

This article outlines the specific types of foods and beverages to limit or eliminate for those managing acanthosis nigricans. It explains how high-glycemic foods, added sugars, processed items, and unhealthy fats contribute to insulin resistance, worsening the skin condition. Healthy food swaps and lifestyle tips are also provided.

Key Points

High-Glycemic Index Foods: Avoid refined grains like white bread and rice, and starchy foods like white potatoes, as they cause rapid blood sugar spikes and increase insulin production.
Sugary Drinks and Sweets: Limit or eliminate sugary sodas, fruit juices, candies, and desserts to prevent sudden and pronounced insulin surges that worsen acanthosis nigricans.
Processed and Fast Foods: Minimize the intake of highly processed foods, packaged snacks, and fried items, which often contain hidden sugars, unhealthy fats, and excessive sodium.
Unhealthy Fats: Reduce your consumption of saturated and trans fats found in fried foods and full-fat dairy products, as these can exacerbate insulin resistance.
Embrace Nutrient-Rich Foods: Incorporate a diet rich in high-fiber foods, lean proteins, and antioxidants from fruits and vegetables to improve insulin sensitivity and support skin health.
Stay Hydrated: Drinking plenty of water is essential for managing overall health and can aid in regulating metabolic processes related to acanthosis nigricans.
Weight Management: For those with obesity-related AN, losing weight through a healthy diet and regular exercise can significantly improve the condition by reducing insulin resistance.

Acanthosis nigricans (AN) is a skin condition characterized by dark, thickened, and velvety patches, most commonly seen in the folds of the neck, armpits, and groin. While not harmful or contagious itself, it is often a visible sign of an underlying medical issue, most frequently insulin resistance. When your body is resistant to insulin, the pancreas overcompensates by producing more of it, leading to a surplus of insulin in the bloodstream. This excess insulin is believed to cause skin cells to reproduce more rapidly, resulting in the characteristic skin thickening and darkening of AN. Managing your insulin levels through diet is one of the most effective strategies for improving or reversing acanthosis nigricans.

The Connection Between Insulin Resistance and AN

High levels of insulin act on the skin's keratinocytes, causing them to proliferate excessively. This rapid cell turnover is what creates the dark, thick, and velvety patches associated with AN. By consistently consuming foods that cause significant blood sugar and insulin spikes, you exacerbate this process. Conversely, adopting a diet that promotes stable blood sugar levels can help reduce circulating insulin, which in turn can lead to improvements in the skin's condition. The following sections detail the types of foods that should be avoided to manage AN effectively.

High-Glycemic Index Foods

High-glycemic index (GI) foods are rapidly digested and absorbed, causing a fast and significant rise in blood sugar levels. This forces the pancreas to release a large amount of insulin, a process that can worsen AN.

Refined Grains: Foods like white bread, white rice, and many commercial baked goods are high on the glycemic index. These should be limited or replaced with whole-grain alternatives.
Instant Cereals and Potatoes: Highly processed, instant cereals and foods rich in simple starches, such as white potatoes, can also cause rapid blood sugar fluctuations.
Added Sugar: Found in virtually all junk food. One study showed a direct link between increased added sugar and starchy food intake and a higher risk of developing AN.

The Sweet Culprits: Sugary Foods and Drinks

Consuming products with high amounts of added sugar is one of the most detrimental dietary habits for those with insulin resistance and AN.

Sugary Beverages: These include soda, sweetened fruit juices, energy drinks, and flavored coffees. The liquid form of sugar is absorbed very quickly, leading to an instant and pronounced insulin response.
Desserts and Candies: Cakes, cookies, pastries, ice cream, jams, and candies are packed with refined sugars that directly contribute to insulin spikes.
Syrups and Honey: While often perceived as healthier, syrups and honey can significantly raise blood sugar levels and should be used sparingly.

The Problem with Processed and Refined Foods

Processed foods are often nutrient-poor and high in unhealthy ingredients that promote insulin resistance and inflammation.

Fast Food and Fried Foods: Fast food items like french fries and fried chicken are loaded with unhealthy fats, sodium, and hidden sugars. Opt for baked or grilled options instead.
Packaged Snacks: Chips, crackers, and many other packaged snacks contain refined flours, processed sugars, and high levels of sodium.
Canned and Cured Meats: Processed meats such as sausages and cold cuts, as well as many canned goods, are high in sodium and preservatives that are not beneficial for managing metabolic health.

Unhealthy Fats

Excessive intake of unhealthy fats, particularly saturated and trans fats, can worsen insulin resistance.

High-Fat Dairy: Full-fat dairy products like whole milk can be high in saturated fat. Choosing low-fat alternatives is often recommended.
Excess Fat on Meats: Trimming the fat and skin from meats and poultry can reduce saturated fat intake.

Harmful Habits: Alcohol and Portion Control

Alcoholic Beverages: Many alcoholic drinks, especially mixed drinks and beer, contain high amounts of carbohydrates that can elevate blood sugar. It's best to limit alcohol consumption when managing AN and insulin resistance.
Overeating: Managing portion sizes is essential for weight management and controlling overall caloric and carbohydrate intake, which directly impacts insulin levels.

Comparison Table: Avoid vs. Eat for Acanthosis Nigricans


Foods to Avoid	Healthier Alternatives
Sugary Drinks: Soda, sweetened juices, flavored coffees	Water, Unsweetened Tea, Lemon Water: Proper hydration supports overall health.
Refined Grains: White bread, white rice, pasta	Whole Grains: Brown rice, quinoa, whole-wheat bread, oats.
Processed Snacks: Chips, cookies, packaged desserts	Nuts, Seeds, Berries: Healthy fats, fiber, and antioxidants improve insulin sensitivity.
Fast Food and Fried Foods: French fries, fried chicken	Baked or Grilled Lean Proteins: Skinless chicken, fish, tofu.
High-Sugar Sweets: Candy, cakes, pastries	Low-Glycemic Fruits: Berries, apples, oranges.
High-Sodium Foods: Processed meats, canned soups	Fresh Vegetables: Leafy greens and colorful vegetables add fiber and nutrients.

Practical Steps for Dietary Change

Transitioning to a new eating pattern takes effort, but implementing these strategies can help you stick to your goals.

Prioritize Protein and Fiber: A diet rich in fiber from fruits, vegetables, and whole grains helps improve insulin sensitivity. Pairing carbohydrates with protein and healthy fats also slows down digestion and prevents blood sugar spikes. Incorporate lean proteins, beans, lentils, nuts, and seeds into your meals.
Focus on Whole Foods: Choose single-ingredient, unprocessed foods as much as possible. This approach naturally reduces your intake of added sugars, refined carbohydrates, and unhealthy fats.
Stay Hydrated: Drinking plenty of water throughout the day is crucial for overall health and can help detoxify the body.
Meal Planning: Plan your meals and snacks in advance to avoid making unhealthy choices when you are hungry. Keeping healthy options readily available can help prevent impulsive consumption of trigger foods.

Conclusion

For individuals with acanthosis nigricans, especially those with insulin resistance, making conscious dietary choices is a powerful step toward improving the condition. Eliminating high-glycemic foods, added sugars, processed items, and unhealthy fats is central to stabilizing insulin levels and promoting healthier skin. While a healthy diet and lifestyle modifications can lead to significant improvements, it is essential to consult with a healthcare provider or a dermatologist to address any underlying causes and create a personalized treatment plan.

Note: A healthcare professional can determine the root cause of your acanthosis nigricans. For more information, the National Institutes of Health provides comprehensive research on AN and its causes.

Frequently Asked Questions

Acanthosis nigricans is most commonly linked to insulin resistance, a condition where the body does not respond effectively to insulin. A poor diet high in sugars and refined carbohydrates causes insulin levels to spike, which contributes to the skin cell overgrowth that defines AN. By managing your diet, you help regulate insulin and improve the condition of your skin.

While managing your diet is one of the most effective strategies for improving or reversing acanthosis nigricans related to insulin resistance, it is not a guaranteed cure. Significant improvement is possible, but addressing any underlying medical conditions with a doctor is necessary for the best results.

You should avoid all sugary beverages, including sodas, sweetened fruit juices, and flavored waters. Alcohol, especially beer and mixed drinks, can also contribute to high blood sugar and should be limited.

It is best to replace refined grains like white bread and white rice with high-fiber, low-glycemic alternatives. Options like whole-wheat bread, brown rice, quinoa, and oats cause a slower, more stable rise in blood sugar, which is better for managing insulin levels.

Focus on eating a balanced diet rich in whole foods. This includes plenty of non-starchy vegetables, low-glycemic fruits like berries and apples, lean proteins such as chicken and fish, and healthy fats from nuts, seeds, and avocados. High-fiber foods are especially helpful for improving insulin sensitivity.

Yes, there is a strong link. Fast food and other processed items are often high in refined carbohydrates, added sugars, and unhealthy fats, all of which contribute to insulin resistance and can worsen acanthosis nigricans.

Weight management is one of the most effective strategies, particularly for those with obesity-related AN. Losing weight can significantly improve insulin sensitivity, reduce insulin levels, and lead to a noticeable fading of the dark skin patches.