If you ever happen to come across any list of the healthiest diets in the world, there’s a nine out of ten times possibility that you’ll find the traditional Asian diet placed high on it. Boasting high value of vitamins, antioxidants, minerals, fiber and correspondingly low levels of saturated fat, it is the aptest example of a balanced diet, providing all essential nutrients to the body.
It is well known that Asians generally, and more particularly residents of Okinawa, in Coastal Japan have historically been the longest-lived populations on earth. This demographic has the lowest occurrences of cancer, heart disease, and obesity, with death rates to heart diseases in Asia less than half those in the U.S alone.
What exactly about the Asian diet is responsible for these advantages?
The reason is simple. Asian foods are generally plant-based. In a more significant part of China and environs, the most important staple food is rice. In many regions, however, noodles are more popular. The Asian diet also isn’t based on recommended serving size. Instead, it emphasizes on a healthy balance of foods and encourages the following practices:
- Intake of green tea and rich variety of vegetables and Asian fruits.
- Intake of Spices
- Emphasis on reduced consumption of red meat. It encourages intake of seafood instead, with fruits as dessert
- A tradition of controlling serving size.
- Consumption of soy, whole grains, beans, peas, and nuts
Drinking teas, especially the green tea, matcha, and oolong, contribute to the healthy diet of Asians. Such teas being rich in antioxidants, are known to prevent heart diseases, cancers, and intestinal disorders. The health benefits of coffee, on the other hand, are overwhelmed by its cons. You can find this products on sites like the Asian Foodie Supermarket.
Asian kitchens use aromatic spices such as turmeric, onion, and garlic in their raw, fried and broiled forms; these possess medicinal properties. Low in fat and sugar, and totally lack saturated fat, they can be useful in losing weight.
Red meat is eaten in very tiny quantities in the Asian diet, usually just a few times in a month. In cases where they are eaten more frequently, they are taken in tiny servings. Fish and other seafood rich in omega-3 fatty acids are encouraged in place of red meat in main courses. This guarantees very minimal cholesterol intake.
Sweets and processed delights are almost nonexistent. The Asian fruit and salads are the major desserts.
While Asian diets are a wholesome source of healthy balanced diets, they, however, provide for little or no dairy products, hence a limited source of calcium. A modern version of this diet usually includes low-fat dairy products in moderated quantities. Calcium supplements will be needed by pregnant women to guarantee enough calcium intake.
Nutritionists view dieting regimes styled after the Asian way as the model of healthy eating. Want to enjoy the benefits of food eaten by the healthiest people on earth, consider a lifestyle change, and include the Asian diet in it.