If you are dealing with stubborn breakouts and drink soda regularly, you have probably wondered whether the two are connected. Maybe you have noticed that your skin looks worse after a weekend of heavy soda consumption, or maybe a friend told you to "just stop drinking soda" as though it were the simple fix for years of persistent acne.

The question of whether soda causes acne is not as straightforward as it might seem — but the science is clearer than you might expect. Soda is one of the most concentrated sources of added sugar in the modern diet, and sugar's relationship with acne has been studied extensively over the past two decades. The short version: soda does not directly cause acne the way bacteria or clogged pores do, but the sugar it delivers can absolutely make breakouts worse by triggering a hormonal chain reaction in your body.

If you are wondering whether cutting soda could help your skin — or whether you need to look beyond diet for real solutions — this article breaks down the evidence, explains what is actually happening in your body when you drink soda, and offers practical guidance on what to do about it.

Quick Answer: Does Soda Cause Acne?

Soda does not directly cause acne, but the sugar it contains can significantly contribute to breakouts. Here is what you need to know:

  • A single can of soda contains roughly 39 grams of sugar — more than the American Heart Association's recommended daily limit
  • Sugar spikes insulin and IGF-1, two hormones that increase oil production, clog pores, and drive inflammation
  • Research links high-glycemic diets — including sugary drinks — to increased acne severity
  • Diet soda eliminates the sugar problem but may affect skin through other mechanisms (the evidence is limited)
  • Cutting soda alone is unlikely to cure persistent acne, but it can be a helpful part of a broader treatment plan

If your acne persists despite dietary changes, a dermatologist can help identify the full picture. Learn more about acne treatment options.

How Does Soda Affect Acne? The Sugar-Skin Connection

To understand how soda can contribute to breakouts, you need to understand what happens in your body when you drink one. The problem is not the carbonation, the caffeine, or the artificial coloring — it is the sugar. A standard 12-ounce can of regular soda contains approximately 39 grams of sugar, almost entirely in the form of high-fructose corn syrup or sucrose. That is the equivalent of nearly 10 teaspoons of sugar hitting your bloodstream in one sitting.

The Insulin Spike

When you consume that much sugar — especially in liquid form, which your body absorbs rapidly — your blood glucose rises sharply. Your pancreas responds by flooding your system with insulin to bring blood sugar levels back down. This insulin spike is where the skin problems begin.

Research published in the American Journal of Clinical Nutrition demonstrated that a low-glycemic diet significantly improved acne compared to a conventional diet. The study found that reducing high-glycemic foods — the category soda falls squarely into — led to lower insulin levels, decreased sebum (oil) production, and measurable reductions in both the number and severity of acne lesions.

IGF-1 and Oil Production

Elevated insulin triggers the liver to produce more insulin-like growth factor 1 (IGF-1), a hormone that is central to acne development. IGF-1 has been shown to stimulate the sebaceous glands to produce more oil, accelerate the growth of keratinocytes (the skin cells that can clog pores), and amplify inflammatory responses in the skin.

A study published in Dermato-Endocrinology laid out the case clearly: elevated IGF-1 levels are directly correlated with acne severity. Every time you spike your insulin with a high-sugar drink, you are raising IGF-1 levels and feeding the biological machinery that produces breakouts.

Inflammation

Sugar also promotes systemic inflammation, which compounds the problem. A meta-analysis published in the American Journal of Clinical Nutrition found that sugar-sweetened beverage consumption is associated with elevated markers of chronic inflammation, including C-reactive protein (CRP). Inflammation is one of the key drivers of acne — it is what turns a clogged pore into a red, swollen, painful breakout. When your baseline inflammation is already elevated from dietary sugar, your skin has less capacity to keep minor pore blockages from escalating into full-blown acne lesions.

What to expect: The insulin and IGF-1 spike from a single soda is temporary, but the effect on your skin builds up over time. If you drink soda daily, you are keeping your insulin and IGF-1 levels chronically elevated — which means your sebaceous glands are constantly being stimulated to overproduce oil. It is the cumulative, day-after-day pattern that matters most for acne, not the occasional soda.

What Does the Research Say About Sugary Drinks and Acne?

While no study has isolated soda specifically as a cause of acne, several large studies have examined the relationship between sugary beverage consumption and skin health — and the findings are consistent.

Large-Scale Observational Studies

A 2020 cross-sectional study published in JAMA Dermatology analyzed dietary data from over 24,000 adults in France and found that participants who consumed sugary drinks and other high-sugar foods had a significantly higher risk of acne. The association held even after adjusting for confounding factors like age, smoking, and overall calorie intake. Sugary beverages — including soda, fruit juice, and sweetened teas — were among the food categories most strongly associated with current acne.

A 2022 review published in Nutrients that examined the broader relationship between diet and acne concluded that high-glycemic foods have one of the strongest and most consistent associations with acne across the scientific literature. Soda, with a glycemic index in the range of 63 to 65, qualifies as a high-glycemic food — and its liquid form means the sugar is absorbed even faster than it would be from solid foods with comparable sugar content.

The Glycemic Load Connection

It is not just about the glycemic index of individual foods — it is about the glycemic load of your overall diet. Glycemic load accounts for both the type and the amount of carbohydrates you consume. A randomized controlled trial published in the American Journal of Clinical Nutrition found that participants who followed a low-glycemic-load diet for 12 weeks saw significant improvements in acne severity compared to those eating a conventional diet. The low-glycemic group also showed measurable decreases in androgen levels and IGF-1 — the same hormones that drive oil production and breakouts.

This is relevant because soda is one of the easiest places to reduce your glycemic load. A single can adds a substantial sugar hit with zero nutritional benefit, no fiber to slow absorption, and no protein or fat to blunt the insulin response. From a glycemic perspective, soda is one of the worst things you can regularly consume if you are acne-prone.

Important to know: These studies show associations, not proof that sugary drinks directly cause acne in every person. Acne is driven by multiple factors — genetics, hormones, bacteria, and skincare habits all play a role. But the evidence is strong enough that most dermatologists now consider high-sugar diets a legitimate contributing factor, and reducing sugary drink intake is one of the simplest dietary changes you can make.

Does Soda Cause Acne? Comparing Popular Drinks

Not all drinks carry the same risk for your skin. Here is how common beverages stack up based on the factors that matter most for acne — sugar content, glycemic impact, and potential inflammatory effects.

Beverage (12 oz) Sugar (grams) Glycemic Impact Acne Risk
Regular soda ~39g High Higher
Energy drinks ~27-40g High Higher
Fruit juice (100%) ~36g Moderate to high Moderate
Sweet tea ~24-33g Moderate to high Moderate
Sports drinks ~21g Moderate Moderate
Diet soda 0g None Lower (see below)
Sparkling water 0g None Lowest
Water 0g None Lowest

A few things stand out. Regular soda and energy drinks sit at the top of the risk spectrum because they combine high sugar content with rapid absorption and zero fiber to slow things down. Fruit juice, while it contains some vitamins and antioxidants, still delivers a substantial sugar load and can spike insulin similarly to soda — the 2020 JAMA Dermatology study found sugary fruit drinks associated with acne risk just as soda was. Sports drinks are lower in sugar but still contribute meaningfully if consumed regularly.

Does Diet Soda Cause Acne?

This is one of the most common follow-up questions, and the answer is more nuanced than a simple yes or no. Diet soda eliminates the primary mechanism through which regular soda affects skin — the sugar-driven insulin and IGF-1 spike. With zero grams of sugar, diet soda does not trigger the same hormonal cascade that promotes oil production, clogged pores, and inflammation.

However, that does not mean diet soda is entirely neutral for your skin. A few potential concerns are worth noting:

  • Artificial sweeteners and insulin: Some research, including a 2014 study published in Nature, suggests that artificial sweeteners may alter gut microbiome composition and affect glucose metabolism, though the direct implications for acne have not been studied
  • Caffeine: Many diet sodas contain caffeine, which can elevate cortisol (the stress hormone). Elevated cortisol has been linked to increased sebum production, though the effect of caffeine from diet soda is likely modest compared to other stress factors
  • Displacement of water: If diet soda is replacing water as your primary beverage, you may not be getting the hydration your skin needs to function optimally

The bottom line on diet soda: it is a significantly better option than regular soda for acne-prone skin because it avoids the sugar problem entirely. But it is not a health drink, and sparkling water or plain water remain the best choices for your skin.

What to expect: If you currently drink regular soda daily and switch to diet soda or water, the insulin and IGF-1 reduction can be meaningful for your skin over time. Most people who make this switch and are sensitive to sugar-driven breakouts start noticing a difference within four to six weeks — though results depend on how many other high-glycemic foods are in your diet and what other factors are contributing to your acne.

Better Drink Choices for Acne-Prone Skin

If you are looking to replace soda with something better for your skin, you have plenty of options that skip the sugar without sacrificing flavor or satisfaction.

Water

The simplest and best choice. Staying properly hydrated supports your skin's barrier function and helps maintain healthy cell turnover. If plain water feels boring, try adding slices of cucumber, lemon, or fresh mint for flavor without the sugar.

Sparkling Water

If it is the carbonation you crave, sparkling water or seltzer gives you the fizz without the sugar. Brands like LaCroix, Topo Chico, and Spindrift (which uses small amounts of real fruit juice) are widely available. Just check the label — some "sparkling waters" have added sugars or artificial sweeteners.

Green Tea

Green tea contains epigallocatechin gallate (EGCG), a polyphenol that has been studied for its anti-inflammatory and antioxidant properties. A 2016 study in Complementary Therapies in Medicine found that participants who consumed decaffeinated green tea extract for four weeks experienced reductions in acne lesions. Unsweetened green tea — hot or iced — is one of the few beverages that may actively benefit acne-prone skin rather than just avoiding harm.

Black Coffee (Unsweetened)

Plain black coffee contains antioxidants and has a negligible glycemic impact. The caffeine can raise cortisol modestly, but for most people this effect is minor. The problem starts when you add sugar, flavored syrups, or large amounts of cream — a typical sweetened coffee shop drink can contain as much sugar as a can of soda.

Herbal Tea

Caffeine-free herbal teas — peppermint, chamomile, rooibos — provide hydration and flavor without sugar, caffeine, or any of the acne-promoting compounds found in soda. Spearmint tea in particular has some preliminary research suggesting it may help with hormonally driven acne, though more studies are needed.

Red flag: Be cautious with "healthy" alternatives that are actually loaded with sugar. Smoothies, kombucha, cold-pressed juices, and sweetened plant milks can contain just as much sugar as soda — sometimes more. Always check the nutrition label. If a "health drink" has 20 or more grams of sugar per serving, it is going to spike your insulin in the same way soda does.

How to Tell If Soda Is Affecting Your Skin

If you drink soda regularly and have acne, it is worth testing whether cutting back makes a difference. The most reliable approach is a structured elimination, similar to what we recommend for testing dairy's effect on your skin.

Step 1: Cut Out All Sugary Drinks for 4 Weeks

Eliminate soda, energy drinks, sweetened teas, and fruit juice for at least four weeks. Replace them with water, sparkling water, or unsweetened tea. Four weeks is the minimum needed because breakouts that are already forming beneath your skin will continue to surface regardless of dietary changes during the first couple of weeks.

Step 2: Track Your Skin

Take photos of your skin at the start and weekly throughout the elimination period. Note the number of new breakouts, their severity, and their location. Also keep track of other variables that could affect your skin — stress, sleep, skincare routine, and the rest of your diet — so you can isolate the effect of cutting sugary drinks.

Step 3: Reintroduce and Observe

After four weeks, reintroduce soda for a week and monitor your skin closely. If breakouts return or worsen, that is a strong signal that the sugar in soda is a contributing factor for your skin. If nothing changes, soda may not be a significant trigger for you specifically.

Step 4: Adjust Your Habits

Based on what you find, make informed decisions. Some people discover that cutting soda noticeably reduces their breakouts. Others find that soda is not a meaningful factor for their skin. Both are useful outcomes — the goal is to understand your body rather than follow blanket dietary advice.

When Cutting Soda Is Not Enough

Here is what matters most: for most people with persistent acne, cutting soda — or making any single dietary change — will not be enough to fully clear their skin. Acne is a complex condition driven by multiple factors working together, including genetics, hormones, Cutibacterium acnes bacteria, and skincare habits. Diet is one contributing factor among many.

If you have tried cutting soda and other high-glycemic foods, maintain a consistent skincare routine, and are still dealing with regular breakouts, it is time to work with a dermatologist. Prescription treatments can target acne at the root level in ways that dietary changes alone cannot.

Depending on your acne type and severity, a dermatologist may recommend:

  • Topical retinoids (like tretinoin) to normalize skin cell turnover and prevent clogged pores
  • Topical or oral antibiotics (like doxycycline) to reduce acne-causing bacteria and inflammation
  • Spironolactone for hormonally driven acne
  • Isotretinoin (Accutane) for persistent acne that has not responded to other treatments

At Honeydew, our providers treat all types of acne and consider lifestyle factors like diet as part of a holistic treatment approach. We offer same-day or next-day virtual appointments with board-certified dermatologists and other qualified providers, so you can get a personalized treatment plan without the weeks-long wait for an in-person visit. Learn more about our pricing and membership options.

The Bottom Line

The evidence connecting sugary drinks to acne is strong and consistent. Soda is one of the largest sources of added sugar in most people's diets, and the insulin and IGF-1 spikes it triggers feed directly into the biological processes that produce breakouts — excess oil production, clogged pores, and inflammation. Cutting soda is one of the simplest and most impactful dietary changes you can make for acne-prone skin.

But diet is just one piece of the acne puzzle. If you are dealing with persistent breakouts, reducing your sugar intake is a smart move — but it is most effective when combined with a dermatologist-guided treatment plan that addresses all the factors behind your acne, not just what you are drinking.

You should not have to give up everything you enjoy to have clear skin. With the right treatment plan and a few smart swaps in your daily habits, you can take control of your breakouts and feel confident in your skin.