The Asian diet - how food can really be life giving.

Hippocrates once said ‘Let food be thy medicine and medicine be thy food.’ This has certainly rung true within the Asian world as their diet has been proven to be nutritionally one of the healthiest. Evidence shows that inhabitants of the Asia-Pacific regions who have not adopted the Western diet have lower heart disease, obesity and cancer rates than their Western counterparts and it may be that the foods which are commonly eaten have contributed to these health benefits. So what are the secrets of the Asian diet?

The Asian diet is high in fresh, raw, steamed and stir fried vegetables. Meat is eaten in small amounts and is used to add flavour rather than being a main dish. The traditional Asian diet is high in fibre, low in fat and rich in fresh fruit and vegetables, it may be that this is a winning combination in terms of giving health benefits.

China, Japan & Korea

In both China and Japan some of the food is prepared by mincing and cooking with a small amount of oil in a wok. The use of rice in the diets of both these countries provides a good source of energy. It is also known that rice can help treat digestive tract disorders and relieve diarrhoea. White rice has fewer nutrients than brown rice but brown rice contains phytic acid that blocks the absorption of iron and calcium into the body.

In Japan most of the food contains fish which is rich in omega 3 fatty acids. Experts believe that omega 3 reduces the risk of heart disease, may help build the immune system and reduce arthritis pain. Rice is a staple food in Japanese cooking along with soy products such as tofu (high in calcium), soy sauce or paste (high in salt content). It is thought that soy sauce protects against cancer, cardiovascular disease, premenstrual syndrome and even osteoporosis.

Korean food consists of a mixture of Japanese and Chinese food but it has its own unique flavours which include soy sauce, garlic, chilies, pine nuts and sesame seeds. Traditional Korean food however includes meat, seafood and a vegetable dish with grated vegetables, garlic, chilli and ginger.

The health giving properties of garlic are still the subject of extensive research however it is thought to be helpful in lowering cholesterol and blood pressure which will reduce the risk of stroke and heart disease. Some people swear by garlic as an efficient antibiotic and feel it can  boost our immune system. You should always consult your GP for advice regarding the management of high blood pressure or cholesterol.

Vietnam & the Philippines

In Vietnam as in other parts of Asia, the diet is mainly based on rice and vegetables with meat and fish being used sparingly. However, fruit such as bananas, mangoes (high in vitamin A, carotenoids and may even reduce the risk of liver cancer.) papayas, coconuts (which can reduce cholesterol and raise “good” cholesterol levels) and pineapple are also an important part of each meal.

What is interesting is that in the Philippines, the cuisine is a blend of Eastern and Western food with influences from Spain, Japan, China, and America. Ingredients commonly used in cooking are Chinese oranges, coconut, plantain (a good source of vitamins and minerals such as potassium, magnesium, phosphate and Vitamins A, B6, and C) mangoes (an excellent source of Vitamin A), milk and fish sauce.

India

Here we see that the food has been mainly influenced by the Persian Arabian area where flat bread (Nan), mutton, kebabs, hot peppers, black peppers, cloves and other strong spices and butter oil are used. Here curry is widely eaten and over the centuries this has become part of the staple diet. The yellow spice turmeric which is used in curry is said to have health enhancing properties. Research suggests that curcumin, the main active ingredient of turmeric, has anti-inflammatory and anti-carcinogenic properties and that it may strengthen the cardio-vascular and central nervous systems.

The Asian diet is not just about the food you eat, it also encompasses what you drink and the type of physical activity you do. The Asian community tends to drink green and black teas. Research indicates that these teas can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function.

The Asian diet & the Mediterranean diet

Like the Mediterranean diet Pyramid, researchers have designed an official Asian Diet pyramid which reflects the traditional diet of Asia. What is interesting to see here is that the nutritional composition of the Asian diet is very similar to the Mediterranean in the sense that both are plant based. Some experts recommend that meat not be eaten more than once a month or, if more often, only in very small amounts. Other experts have expressed the view that how we prepare our food is as important as what we eat.

It is accepted in the medical community that a healthy diet means limiting sugary products, processed food, salt, saturated fats and deep fried food  and by contrast increasing our consumption of fruit and vegetables, starchy foods, beans, pulses and oily fish. By eating a healthier diet we can reduce the risk of heart disease, diabetes and weight gain.

In conclusion the traditional Asian diet can provide many health benefits and it is interesting to note that as we see Western food slowly being incorporated into Eastern society, we are observing an increase in heart disease and diabetes amongst the Asian communities.