The Asian Diet Plan is a traditional, healthy way of eating and living that is based on the diets of populations in Asian countries like China, Japan, and South Korea.
It is a low-fat, low-calorie plant-based diet that has many health benefits including weight loss, illness prevention, improving one’s skin and physical appearance, improving mood and energy, and much more.
The Asian diet is often called “the healthiest diet in the world.”
The Asian diet is one of the most popular diets in the world.
This is because it is the perfect example of what a healthy, balanced diet should be like.
It includes plenty of fruits, vegetables, legumes and whole grains, along with a small amount of meat and eggs.
Note that while eating meat and eggs as part of the diet is recommended, it is optional: Some people choose to follow a vegetarian or vegan version of the Asian diet plan.
If you get the chance to observe a traditional Asian family having a meal together, you will notice how much effort they put into balancing different food elements.
Asians have a kind of color coding for food to determine whether they are eating a balanced meal.
They make sure that in every meal, there is a variety of colors.
They believe that the more colors you have on your plate the better it is for your health.
The Asian diet has the ability to heal or cure many of the chronic diseases that plague western society.
Every day our body creates new cells using material from the food we eat.
If your diet is poor then our body will produce weakened or sickly cells, which why we are plagued with illnesses such as heart disease, diabetes, cancer and obesity.
Now this natural diet can change all that by building stronger, illness resistant cells.
The Consequences of Cutting Calories
Cutting calories can put your body in starvation mode.
Have you ever wondered why you become cranky when on a mainstream diet?
It’s because cutting calories will cause your serotonin level to nosedive.
Serotonin is one of the chemicals in our body that gives us a feeling of wellness.
When serotonin level drops to a very low level, most women become depressed or irritable.
Focus on Fiber
Asian diets include a variety of vegetables, such bok choy in Chinese stir-fry, seaweed in Japanese miso soup, cabbage in Korean kimchi and snow peas in Thai curry.
Grains in the form of rice and noodles are a staple in many South-east Asian countries while couscous is eaten throughout the Middle East in countries such as Jordan, Syria and Lebanon.
In India, Sri Lanka and Bangladesh locals dine on naan and lentils. Mung beans are eaten throughout Asia and peanuts are served in their whole form in a variety of starters or as a sauce.
Fruit is often served as a dessert throughout the entire continent of Asia.
Whole grains, fruits and vegetables are high in fiber and free of cholesterol.
Fiber found in plant foods have been shown to help reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.
Saturated fat found in many animal products can increase blood cholesterol, but fish is high in cholesterol lowering omega-3 fatty acids.
Salmon and tuna are commonly used in sushi and are both fatty and rich in heart healthy omega-3s.
Vegetables contain monounsaturated and polyunsaturated fats, which keep cholesterol levels in control and can help to decrease LDL (bad) cholesterol.
Although coconut is used in many different ways in Asian cuisine, and it is high in saturated fat, it’s mostly in the form of medium chain triglycerides and is primarily utilized as energy by the body.
Soy has made quite a splash in the west in recent years and options are a plenty! Several Asian countries consume a lot of soy products in the form of tofu, tempeh, and edamame.
Tofu and tempeh are eaten in place of meat in many dishes and edamame is often consumed as a snack or side dish.
The protein found in soy has been shown to lower cholesterol levels and reduce the risk of cardiovascular disease.
Soy is also low in saturated fat and rich in heart healthy polyunsaturated fats.
Foods Eaten Daily
The following is a general description of how foods are proportionately consumed in the traditional Asian diet.
Foods are divided into categories based on whether they are to be consumed daily, weekly, or monthly.
The Asian diet does not recommend serving sizes or number of servings per day. Rather the emphasis is on a proper balance of healthy foods.
- Grains and Breads: Of the foods consumed on a daily basis, rice, rice products, noodles, breads, millet, corn, and other grains are consumed in the greatest amount. Potatoes and cereals are included in this food group.
- Vegetables: Fresh vegetables are also consumed in large quantities in the traditional Asian diet. Cabbage, bok choy, scallions, dark leafy vegetables, and bean sprouts are just a few of the many different kinds of vegetables used.
- Fruit: Fruit is another food that is enjoyed on a daily basis, with as much variety as possible. Bananas, mangoes, tangerines, watermelon, grapes, and pineapple are examples of the many fruits used for desserts as well as in main courses.
- Nuts and Legumes: Nuts and legumes are the main sources of protein in the traditional Asian diet. They are also good sources of fiber, vitamins, and minerals. Soybean is a commonly used legume in the Asian diet. It can be found in many different forms, such as tofu and soy milk. Nuts, seeds, and tofu are often used in soups, salads, noodle dishes, and main courses.
- Vegetable Oils: Vegetable oils, which are high in unsaturated fats, are used mainly in cooking. This is one of the main differences between the historical Western style diet which uses butter, margarine and other saturated fats in cooking. Medical studies have indicated that a diet high in saturated fats may play a role in some chronic disorders, such as heart disease. Replacing saturated with unsaturated fats, particularly monounsaturated fats which are found in canola and olive oil, has been shown to decrease the risk of heart disease.
- For the average healthy adult.
- Not for children, pregnant women, or those with special nutritional needs.
- Please consult a registered dietitian or physician for further guidelines.
- Physical Activity — Many Asians bike or walk for transportation. It is recommended that some form of regular exercise be adopted for health. Regular physical activity has been shown to help control weight, reduce stress, and prevent many chronic diseases.
- Tea — Green and black tea is consumed widely in Asia. Some medical research suggests that the various beneficial antioxidants found in these teas may provide a protective effect against some chronic diseases, such as throat, stomach, lung, and breast cancer.
- Sodium — Historically, Asian diets have been high in sodium, partly due to the use of soy sauce. Today, many Asians are lowering their salt consumption by switching to reduced-sodium soy sauces. They are also increasing their use of many herbs and spices for seasonings. For example, ginger, basil, lemon grass, garlic, fennel, clove, cinnamon, and fresh and dried chiles are just a few of the herbs and spices being utilized as flavor enhancers.
- Wine, Beer, and other Alcoholic Beverages — Alcoholic beverages are considered optional in Asian-style diets. They should be consumed only in moderation. Many health and social factors should also be taken into consideration before determining whether alcohol should be used. For example, alcoholic beverages should be avoided during pregnancy or before operating a motor vehicle.
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This information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.