Foods for Clearer, Calmer Skin

What the evidence actually shows

The diet-acne link has been investigated more rigorously in the past two decades than at any other time. Several randomised controlled trials (RCTs) have found that lower-glycemic eating patterns are associated with fewer acne lesions. This is moderate-quality evidence, not definitive, but it is more than observational association.

The proposed mechanism involves insulin and IGF-1 (insulin-like growth factor 1). High-glycemic meals trigger an insulin spike, which elevates IGF-1. IGF-1 in turn stimulates sebum production and keratinocyte proliferation, two of the key processes in acne formation. Reducing rapid glycemic spikes is therefore a plausible pathway to reducing acne activity.

This evidence does not mean that carbohydrates cause acne, that everyone with acne should change their diet, or that dietary changes will clear skin on their own. Acne is multifactorial -- hormones, genetics, skincare practices, stress, and sleep all matter. Diet is one modifiable piece, not the whole picture.

This is not an elimination diet

The research supports adding more variety and lower-glycemic choices to an existing diet -- not removing rice, bread, or any other food group. Eliminating staple foods creates stress, nutritional risk, and is not supported by the evidence. The studies that show benefit use dietary pattern improvements, not elimination protocols.

Lower-glycemic eating in an Asian diet context

White rice is the staple grain across much of East and Southeast Asia and has a higher glycemic index than many alternative grains. This is often framed as a problem, but the full picture is more nuanced. The glycemic response to white rice is significantly lowered when it is eaten alongside protein, fat, vegetables, and legumes -- as it typically is in a traditional Asian meal. Eating rice as part of a complete meal does not produce the same insulin response as eating rice alone.

The practical goal is to add variety and dietary fibre to existing eating patterns, not to replace rice. Including a range of lower-glycemic carbohydrate options more frequently is a supportive step that does not require giving anything up.

Lower-glycemic carbohydrate choices to add

Brown rice and red rice

Lower GI than white rice, with more fibre and magnesium. Red rice (beras merah) is widely available in Malaysia, Indonesia, and Singapore. Works well in mixed congee or alongside white rice.

A practical first addition

Oats

Rolled oats and steel-cut oats are low GI. Work well as congee-style morning porridge, with toppings like banana, sesame, and nuts. Available across Asia in most supermarkets.

Good morning option

Mung beans (kacang hijau)

A traditional Southeast and South Asian ingredient. Low GI, high protein and fibre. Used in mung bean congee, bubur kacang hijau, sweet soups, and savoury dishes. One of the most accessible low-GI additions to an Asian diet.

Culturally familiar, low GI

Lentils and chickpeas

Central to Indian and Sri Lankan cooking. Lentil dal and chickpea curries are filling, high-protein, low-GI meals. Canned chickpeas are available in most Asian cities.

High protein + low GI

Sweet potato and taro

Lower GI than white potato or white rice when eaten with a complete meal. Familiar ingredients in Chinese and SEA cooking: taro in soups and desserts, sweet potato in porridges, snacks, and stir-fries.

Carotenoids as a bonus

Non-starchy vegetables

Adding more vegetables to rice-based meals reduces the overall glycemic impact of the meal. Kangkung, bean sprouts, kai lan, cabbage, and cucumber are practical, low-cost, and widely available SEA additions.

Increases fibre, reduces GI load

Omega-3 fatty acids and skin inflammation

Chronic low-grade skin inflammation is a feature of acne, particularly inflammatory acne (papules, pustules, nodules). Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid), compete with arachidonic acid in the body's inflammatory signalling cascade and can reduce the production of inflammatory mediators like prostaglandins and leukotrienes.

Several small studies have found that omega-3 supplementation reduces inflammatory acne lesion counts. The effect size is modest but consistent. Including omega-3-rich fish more regularly is a practical step with benefits extending well beyond skin.

Mackerel (ikan kembung): One of the highest omega-3 fish available and one of the most affordable. A key ingredient in nasi lemak and hawker dishes across Malaysia, Singapore, and Indonesia.
Sardines: Canned sardines in tomato sauce or oil are an accessible everyday option. Small bones provide calcium alongside omega-3s.
Ikan bilis (anchovies): A small, oily fish used as a condiment across SEA. Contributes omega-3s, calcium, and iron.
Salmon: Higher cost in Asia but available in most urban supermarkets. Higher in EPA and DHA than most smaller fish.

Zinc and its role in skin regulation

Zinc is involved in skin cell turnover, sebum regulation, and the skin's immune response. Zinc deficiency has been associated with acne-like skin changes, and low zinc levels are found in some acne patients. While zinc supplementation for acne has shown some benefit in clinical studies, the evidence is less consistent than for retinoids or antibiotics. Including zinc-rich foods is a sensible nutritional goal regardless of skin type.

Zinc-rich foods in Asian diets

Oysters and shellfish: Oysters contain more zinc per serving than almost any other food. Mussels, clams, and scallops are also good sources. Shellfish are widely eaten across coastal Asia. Oyster sauce -- used daily in Chinese and SEA cooking -- also contains trace zinc from the oyster base.
Pumpkin seeds (pepitas): One of the most zinc-dense plant sources. Can be eaten as a snack or added to porridge, salads, or rice dishes.
Sesame seeds: Widely used across Asian cooking (sesame oil, goma wakame, benne seeds). Provide zinc alongside calcium and healthy fats.
Legumes: Chickpeas, lentils, and black beans provide meaningful zinc for those eating plant-predominant diets. Note that phytates in legumes reduce zinc absorption compared to animal sources; soaking legumes before cooking improves this.
Tofu and tempeh: Contain zinc from soybeans. Tempeh fermentation also reduces phytate levels, improving mineral absorption.

Green tea

Green tea is consumed widely across China, Japan, Taiwan, Korea, and increasingly across Southeast Asia. It contains catechins, particularly EGCG (epigallocatechin gallate), which has anti-inflammatory and antioxidant properties in laboratory studies. Some small studies have investigated topical green tea extract for acne; evidence for oral green tea and acne specifically is less developed but mechanistically plausible given EGCG's anti-inflammatory activity.

Green tea is a low-risk addition to any diet. Replacing high-sugar drinks with unsweetened green tea simultaneously reduces sugar intake and adds EGCG -- a practical double benefit.

Skincare and sleep matter more

Diet is a meaningful piece of skin health, but a consistent skincare routine (including a gentle non-comedogenic cleanser, a non-comedogenic moisturiser, and daily SPF) and adequate sleep typically have a more direct and faster impact on acne than dietary changes. If your skincare routine is not yet consistent, start there. Dietary changes are a useful complementary layer, not a first step.

Related guides and tools

Identify Your Acne Type → Oily Skin Guide Foods That May Affect Skin

To keep an eye on the bigger health picture behind your skin, try the free calculators at HealthCalcAsia.

General wellness information only. Not a substitute for advice from a doctor or registered dietitian. If you have persistent or severe acne, consult a dermatologist. Diet is not a replacement for medical treatment.