Skip to Content

Can plant-based milk cause acne? This is what science says

For years, cow's milk was seen as the main culprit in acne. But now that oat milk, almond milk, and other plant-based alternatives are popping up everywhere, more and more people are asking:

can plant-based milk also trigger spots?

The short answer: yes, sometimes. But it strongly depends on which plant-based milk you drink, how many processed ingredients are in it, and how sensitive your skin is.


First: does dairy really cause acne?

Research has shown a link between milk consumption and acne for years. Especially whole milk and skimmed milk are linked to more breakouts.

Why?


1. Dairy increases IGF-1

Milk increases the amount of IGF-1 (Insulin-like Growth Factor 1) in the body. That hormone stimulates among other things:

  • sebum production (oil glands)
  • skin cell growth
  • inflammatory processes

And those are exactly the mechanisms that can worsen acne.


2. Milk contains natural hormones

Cow's milk is biologically designed to stimulate growth. As a result, it naturally contains growth signals and hormonal components that can trigger acne in some people - especially in cases of hormonal or inflammatory acne.


3. Whey protein can trigger breakouts

Especially whey (whey protein) is often linked to more spots, as it can increase insulin and IGF-1.

So is plant-based milk automatically better?

Not always.

Many people switch from dairy to oat milk in the hope of a calmer skin… but suddenly notice more breakouts. That’s not so strange.


The problem with oat milk

High glycemic spike

Oat milk sounds healthy, but is often broken down during processing to maltose - a sugar with a high glycemic index.

That can lead to:

  • faster blood sugar spikes
  • more insulin
  • more sebum production
  • more inflammation

And again: these are factors that can worsen acne.


Many oat milks contain hidden additives

Not all oat milks are the same.

Many commercial variants contain:

  • sunflower oil
  • canola oil
  • emulsifiers
  • gums/stabilisers

In some people, highly processed foods and certain additives can contribute to inflammation or gut irritation, which can indirectly affect the skin.

That doesn’t mean oat milk is “bad” - but that ultra-processed versions are not always ideal for acne-prone skin.


Which plant-based milk is often better for acne-prone skin?

Many dermatologists and nutritionists recommend these options:

  • unsweetened almond milk
  • hemp milk
  • coconut milk


Why?

Because they often:

  • are lower in sugar
  • cause fewer glycemic spikes
  • contain fewer additives
  • are less heavily processed


Ideally choose:

  • unsweetened
  • short ingredient list
  • without added oils or gums


Does this mean that oat milk causes acne? No - not for everyone.

Acne is multifactorial:

  • hormones
  • genetics
  • stress
  • sleep
  • nutrition
  • skincare
  • gut health

all play a role.


But if you:

  • suddenly had more breakouts after switching to oat milk
  • have a lot of hormonal acne
  • suffer from inflammatory acne around the jaw/chin
  • are sensitive to sugar spikes

then it might be worth testing without oat milk for 3–4 weeks.


Bottom line

Dairy and certain plant-based milks can affect acne - but through different mechanisms.

  • Dairy → more IGF-1, hormonal signals and sebum stimulation
  • Oat milk → higher glycemic impact + often more additives
  • Less processed alternatives such as unsweetened almond-, hemp- or coconut milk are often better tolerated by acne-prone skin


Your skin ultimately reacts mainly to:

  • hormonal triggers
  • inflammation
  • blood sugar fluctuations
  • overall lifestyle


So: don't just look at “dairy vs plant-based”, but especially at the quality and processing of what you drink.


Important nuance: plant-based is not automatically “clean” or healthier.

Recente studies tonen dat plantaardige melkvervangers ook contaminanten kunnen bevatten, waaronder zware metalen zoals cadmium, lood, tin, nikkel of chroom. Sommige van deze stoffen kunnen bij langdurige blootstelling toxisch zijn en worden in verband gebracht met ontsteking, neurologische schade, hormonale verstoring en zelfs carcinogene effecten. In één studie werden o.a. tin, aluminium en andere niet-essentiële elementen teruggevonden in commerciële plant-based milks, al bleef de berekende gezondheidsrisico-index in de onderzochte samples laag.

Another study found that commercial plant-based alternatives usually contain low levels of lead and cadmium, but that especially homemade variants - such as poppy seed milk - can have increased cadmium levels. Additionally, unfortified plant-based dairy alternatives often contain much less calcium than cow's milk, meaning they cannot simply be seen as one-to-one replacements nutritionally.

So: plant-based milk can certainly be a good choice, but “plant-based” does not automatically mean healthy, safe or complete. Always check the ingredient list, preferably choose unsweetened and fortified variants, and vary instead of drinking large amounts of one type daily.

https://link.springer.com/article/10.1007/s00217-025-04775-1

https://www.sciencedirect.com/science/article/abs/pii/S2949824425002642