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by Arnold Kuntz Ph. D. (Author)
The traditional Asian diet, based on plant foods such as vegetables, beans, legumes, fruits, nuts, and vegetable oils, has been followed across the continent for thousands of years. Although specific diets vary among different countries and regions, they have many components in common. Rice and/or noodles are staples. Although fish and/or seafood are common where available, meat is rarely a main course but may be used in dishes for accent and flavor.Approximately 60% of the world's population lives in Asia, and more than 43 countries follow some form of Asian diet. Food is an important part of daily life across Asia, and meals are an essential component of family relationships. Although varying religious practices and traditions dictate the types of foods eaten in specific Asian diets, and each country and region has distinct ingredients and cooking styles, there are many common elements. The Asian diet is based on fresh plant foods served raw, steamed, stirfried, or deep-fried. Fish and seafood are common in island nations and along coastlines, but meat is relatively rare. The Asian diet generally focuses on balance, with an ideal daily energy (calorie) content of about 1,200-1,400 calories.The traditional plant-based Asian diet is considered to be very healthy. It is high in fresh fruits and vegetables and fiber and low in fat and calories. The traditional Asian diet is also high in vitamins, minerals, antioxidants, and other micronutrients. Antioxidants help to prevent oxidative damage to the cells of the body from free radicals. Free radicals are the byproducts of normal metabolic functions as well as environmental toxins that are ingested and inhaled. Antioxidants may reduce the risk of certain forms of cancer and heart disease. Saturated fats, which contribute to chronic illnesses, including obesity, coronary heart disease, and cancer, are almost completely absent from the Asian diet. Asians following a traditional diet are among the healthiest and longest-lived peoples, with lower rates of many illnesses common in the Western world, such as type 2 diabetes, heart disease, hypertension, cancer, and obesity. Death rates from cardiovascular disease in Japan are less than half the rates in the United States. Residents of Okinawa, off the Japanese coast, are one of the longest-lived populations on earth. An increase in Western-style diets in Asia has correlated with increases in heart disease, cancer, and obesity rates across the continent.
