Trying to lead a healthy lifestyle and follow one particular diet can be challenging at times, especially if you consider yourself a foodie at heart. But depending on the different types of cuisines you enjoy, you might be closer to eating foods that are more nutritious than you think. For example, A Mediterranean diet can be considered a good model for a healthy diet, since it's one that incorporates pretty much all of the beneficial food groups (vegetables, grains, proteins, etc.). It might not be the only diet to consider, however, as an Asian diet can be just as healthful.
How An Asian Diet Can Be Extremely Healthy For You
Healthy Cooking Techniques
Many of the cooking techniques involved with Asian cuisine revolve around steaming or stir frying, which are excellent ways to prepare food.
Steaming helps to retain the nutritional content of the food, which is important when it comes to vegetables like broccoli and spinach, which can lose a lot of nutritional value when boiled. Additionally, steaming food doesn't require any oil or fats to cook with (but feel free to season with flavorful herbs and spices). Try steaming vegetables and fish for a tasty yet healthy Asian meal.
Stir frying is a quick-cooking method which enables the food to remain fresh and retain its vitamins and minerals much like steaming does. Stir frying doesn't require a lot of oil to cook with either, making it a healthier alternative to frying or even sauteeing. Just be sure to choose a healthy oil that has a high smoke point, like olive or avocado.
Grilling is a great method for cooking satays, kebabs and other skewered foods. Try marinading thinly-sliced meats like chicken and beef before threading on skewers and grilling over the open flame of a hibachi grill.
Many of the cooking techniques involved with Asian cuisine revolve around steaming or stir frying, which are excellent ways to prepare food.
Steaming helps to retain the nutritional content of the food, which is important when it comes to vegetables like broccoli and spinach, which can lose a lot of nutritional value when boiled. Additionally, steaming food doesn't require any oil or fats to cook with (but feel free to season with flavorful herbs and spices). Try steaming vegetables and fish for a tasty yet healthy Asian meal.
Stir frying is a quick-cooking method which enables the food to remain fresh and retain its vitamins and minerals much like steaming does. Stir frying doesn't require a lot of oil to cook with either, making it a healthier alternative to frying or even sauteeing. Just be sure to choose a healthy oil that has a high smoke point, like olive or avocado.
Grilling is a great method for cooking satays, kebabs and other skewered foods. Try marinading thinly-sliced meats like chicken and beef before threading on skewers and grilling over the open flame of a hibachi grill.
  Carbon Steel Wok With Accessories, amazon.com |
  10" 2-Tier Bamboo Steamer With Accessories, amazon.com |
Veg, Veg And More Veg
Vegetables are an important staple in Asian cuisine and are served with just about every meal. If you've never tried Asian vegetables, you're missing out. Bok choy, daikon radish, shiitake mushrooms, taro root and yamaimo are some typical Asian vegetables that are often utilized in Asian cooking, but may be uncommon in American cuisine. Visit a true Asian food market to see the amazing array of fresh vegetables you can try in your next stir fry or steamed dish.
More Fish, Less Red Meat
There is generally a lot more fish consumed in an Asian diet compared to Western traditions. In fact, China is by far the world's largest fish consuming country, accounting for 38% of the world's total. Fish such as carp is extremely popular in China (and is included in many a Lunar New Year's dinner), as is salmon, rainbow trout and perch. Eating fish that is plentiful in omega-3 fatty acids is essential for maintaining a healthy heart and reducing the risk of heart disease and stroke. Make sure the fish you choose is cold, fresh and does not smell sour or overly fishy.
Other Seafood
Prawns (shrimp), eel and squid are also popular in Asian cuisine. Vitamin E, B12, folate and other antioxidants and trace minerals make these seafood options a great choice for healthy cooking. Prawns and squid are low in fat and are extremely versatile. While shrimp is popular in the US and is pretty simple to prepare, you may be intimidated by the idea of cooking eel or squid. Don't be--check out these recipes to see how easy it can be:
Salt & Pepper Squid
Unadon (Japanese Eel Rice Bowl)
Asian Chilli Garlic Prawns
There is generally a lot more fish consumed in an Asian diet compared to Western traditions. In fact, China is by far the world's largest fish consuming country, accounting for 38% of the world's total. Fish such as carp is extremely popular in China (and is included in many a Lunar New Year's dinner), as is salmon, rainbow trout and perch. Eating fish that is plentiful in omega-3 fatty acids is essential for maintaining a healthy heart and reducing the risk of heart disease and stroke. Make sure the fish you choose is cold, fresh and does not smell sour or overly fishy.
Other Seafood
Prawns (shrimp), eel and squid are also popular in Asian cuisine. Vitamin E, B12, folate and other antioxidants and trace minerals make these seafood options a great choice for healthy cooking. Prawns and squid are low in fat and are extremely versatile. While shrimp is popular in the US and is pretty simple to prepare, you may be intimidated by the idea of cooking eel or squid. Don't be--check out these recipes to see how easy it can be:
Salt & Pepper Squid
Unadon (Japanese Eel Rice Bowl)
Asian Chilli Garlic Prawns
Tofu
Tofu has been a staple in the traditional Asian diet for centuries, and if you aren't much of a meat eater or if you are completely vegetarian or plant-based, tofu can be a wonderful alternative to meat. One 3.5 oz. serving of firm tofu contain just 144 calories, 9 grams of fat and 17 grams of protein, making it a great low-fat, high protein option in Asian cooking. It also has many health benefits, including reduced risk of heart disease, cancer and diabetes. While years ago there was some hubbub about whether or not consuming tofu was safe, studies have found daily consumption of tofu is perfectly fine--with a caveat: if you suffer from breast tumors or thyroid issues, you may want to eat tofu in moderation. This article from Healthline spells out everything you need to know about tofu.
Herbal Tea
In many Asian cultures, it is tradition to drink herbal tea with your meal. For example in China, black tea is popular. In Sri Lanka, it's Ceylon. In China, it's green tea.
Studies demonstrate that green tea is full of beneficial properties such as polyphenols, natural antioxidants, and minerals. Together they help the body combat inflammation, cell damage and protect against various diseases, including cancer. Just be mindful of drinking too much green tea if you suffer from diabetes--it's high in caffeine which may raise blood sugar.
Tofu has been a staple in the traditional Asian diet for centuries, and if you aren't much of a meat eater or if you are completely vegetarian or plant-based, tofu can be a wonderful alternative to meat. One 3.5 oz. serving of firm tofu contain just 144 calories, 9 grams of fat and 17 grams of protein, making it a great low-fat, high protein option in Asian cooking. It also has many health benefits, including reduced risk of heart disease, cancer and diabetes. While years ago there was some hubbub about whether or not consuming tofu was safe, studies have found daily consumption of tofu is perfectly fine--with a caveat: if you suffer from breast tumors or thyroid issues, you may want to eat tofu in moderation. This article from Healthline spells out everything you need to know about tofu.
Herbal Tea
In many Asian cultures, it is tradition to drink herbal tea with your meal. For example in China, black tea is popular. In Sri Lanka, it's Ceylon. In China, it's green tea.
Studies demonstrate that green tea is full of beneficial properties such as polyphenols, natural antioxidants, and minerals. Together they help the body combat inflammation, cell damage and protect against various diseases, including cancer. Just be mindful of drinking too much green tea if you suffer from diabetes--it's high in caffeine which may raise blood sugar.
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Stock Up On Pantry Essentials
Even if you only incorporate a few Asian recipes into your diet, it’s a good idea to keep some basic asian grocery items in your pantry. Spices, sauces, rice and noodles and, of course, tea, are some basic items to consider. This way, should you decide to throw a little Asian flair into your next meal, you'll have what you need right on hand. Our suggestions:
Even if you only incorporate a few Asian recipes into your diet, it’s a good idea to keep some basic asian grocery items in your pantry. Spices, sauces, rice and noodles and, of course, tea, are some basic items to consider. This way, should you decide to throw a little Asian flair into your next meal, you'll have what you need right on hand. Our suggestions:
- Rice wine vinegar
- Sesame oil
- Sriracha
- 5 spice powder
- Miso
- Soy sauce
- Oyster sauce
- Hoisin sauce
- Jasmine & Basmati rice
- Ramen noodles
- Rice vermicelli noodles
  Black & Decker 6 Cup Rice Cooker, amazon.com |
  Outdoor Hibachi Grill, amazon.com |
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