The typical Asian cuisine to many people includes crab rangoon, orange chicken, egg rolls and general Tso’s chicken. Being an Asian who grew up with authentic Asian cuisine, you can imagine my enthusiasm of visiting Chinese restaurants quickly turn to dismay. Most Chinese restaurants I have been to (believe me, I have tried as many as possible in hopes of finding one I would love) serve mostly fried food which is soaked in a sweet glaze. Nevertheless, many studies have found many benefits in traditional Asian cuisine (note that I said traditional!). Here’s why:
1) Tea –Tea is a staple drink and has been for thousands of years and most drink it unsweetened. Studies in Japan have also found an association between unsweetened green tea with decreased type 2 diabetes risk!
2) Balance – Asian cuisine revolves around balance and portion control. It includes a balance of vegetables, protein, carbohydrates, oil, and fruits. This meal planning method is highly recommended for diabetics to help control their blood pressure.
3) Vegetables – Traditional Asian dishes includes a variety of vegetables – especially cruciferous vegetables – and these have been found to reduce the risk of various diseases. Examples include broccoli, cauliflower cabbage, cress, mushrooms, and bok choy. They also use less starchy vegetables.
4) Protein – Soybeans are used commonly in Asian cuisine, whether as soy milk or tofu, and can be used to replace meat as a source of protein. Fish is also a popular and a healthier choice. It is recommended that you have it at least twice a week. Meats are consumed in smaller portions due to the higher cost.
5) Seasoning & Dairy Products – Traditional Asian cuisine capitalizes on the freshness and flavor of the ingredients and they tend to use minimal seasoning to enhance the flavors of the dish. Dairy products are also rarely used except in Indian cuisine.
Although beneficial, traditional Asian dietary patterns are slowly diminishing and one should keep in mind that many Asian dishes that are commercialized or in restaurants may be unhealthy. Asian food is usually easy and quick to prepare and cook even to those new to it. If you are feeling adventurous, you can look for “Asian food for diabetics” online and you will be presented with a myriad of choices to try!
[expand title=”References“]
Asian Diets: Health benefits and risks. URL Link. Accessed on 1/21/2017.
Iso H, Date C, Wakai K, Fukui M, Tamakoshi A. The relationship between green tea and total caffeine intake and risk for self-reported type 2 diabetes among Japanese adults. Ann Intern Med. 2006;144(8):554-562.
Zhang X, Shu XO, Xiang YB, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr. 2011;94(1):240-246.
A Lesson in Asian Cuisine. URL Link Accessed 1/21/2017.[/expand]
