Banana vs blueberries for acne
Banana scores 81/100 (GOOD) and blueberries scores 94/100 (GLOW) on SpotBite's Skin Score. Blueberries is the safer choice by 13 points, and the gap comes mostly from glycemic load.
Where the gap comes from
- Glycemic: Banana has glycemic load 13.8 (27 g carbs), Blueberries has 5.8 (11 g carbs). Faster sugar means more insulin, which can raise skin oil.
Evidence: Smith 2007 RCT (n=43): a low-glycemic-load diet for 12 weeks lowered acne lesion count by 23.5 on average, versus 12 on the control diet (study). All 13 sources.
Score breakdown, side by side
| Banana | Blueberries | |
|---|---|---|
| Glycemic (of 50) | GL 13.8 −23.9 | GL 5.8 −10.5 |
| Dairy (of 25) | 0 g 0 | 0 g 0 |
| Inflammation (of 25) | 0.1 g sat · 0.1 g ω-6 −0.4 | 0 g sat · 0.1 g ω-6 −0.3 |
| Skin Boost (of 25) | 0 g ω-3 · medium polyphenols +5 | 0 g ω-3 · medium polyphenols +5 |
| Skin Score | 81 · GOOD | 94 · GLOW |
Estimates for a typical serving. Real foods vary by brand and recipe.
Verdict
If you are acne-prone, blueberries is the better pick of the two.
Not medical advice. Both scores are for the food on its own. What you eat with it changes the result, and breakouts usually show up 3 to 7 days after a meal. Diet is one factor among many.
See your own pattern
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