Last week, we discussed the Mediterranean diet, which is high in heart-healthy goods such as olive oil, whole grains, beans, nuts and seeds. This week, we’re taking a look at the Asian diet.
Eating in Asia is often closely identified with religious practices or long-standing customs. The traditional Asian diet has been associated with lower rates of chronic disease that are otherwise common in Western countries. In comparing the healthy Asian and Mediterranean diets, research suggests that both diets benefit from being low in saturated fat and high in plant-based foods. However, since the Mediterranean diet is not low in total fat, future research is needed to quantify the value of lower total fat in the Asian diet.
In traditional Asian diets, plant-based food contributes the core of the daily intake, whereas food from animals is more peripheral. Plant-based foods commonly consumed in Asia include rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables, nuts, seeds, beans, soy, legumes, vegetable and nut oils, herbs and spices. (See below for Nutritional Labels for two common Asian foods.) Additionally, plant-based beverages are frequently consumed including tea, wine and beer. Rice is the world’s number one food crop and provides as much as 25-80% of the calories in the daily diet of Asians.
The Asian diet, when consumed in sufficient amounts, provides all of the known essential vitamins and minerals, fiber and other plant food substances believed to promote health. One exception is that very little dairy is consumed, however, in cultures that consume the traditional Asian diet, there is a low incidence of osteoporosis.
Fish is generally consumed in low to moderate amounts in Asia, except in those areas where fish is not available or vegetarian traditions prevail. Current research suggests that weekly consumption of low to moderate amounts of fish would be compatible with excellent health, though such consumption should be considered optional in an Asian-style diet. It is important to note there is wide variation in consumption of fish and seafood in traditional Asian diets between large land mass areas, such as the interior of China, Korea and India, and the seacoast and island areas, where fish is a daily staple.
Overall, the Asian diet is heart healthy and the main staples for this diet are the plant-based foods. It is important to remember that this diet is not the Americanized Asian diet we may be accustomed to when we eat in American-style Asian restaurants.