"Asian diet food" is a broad category that is difficult to define, particularly because there are so many Asian countries with distinct culinary traditions. The eating plans that make up the Asian diet do have a number of commonalities, however, and their nutrition contrasts starkly with that of a traditional Western diet.
Benefits
Diets from almost every Asian country are rich in fruits, vegetables and other fresh, whole foods. According to MyPyramid, such foods can reduce the risk of obesity and overweight as well as cut risks of bone loss, kidney stones, heart disease, stroke, diabetes and even cancer. Psychologically, fresh vegetables and fruits such as those featured in Asian diets can contribute to increased daily energy levels and can help you feel more alert and self-confident due to better feelings about what you are eating.
Features
The summary of an Asian diet exists in the Asian food pyramid. The Mayo Clinic's model of the pyramid is split into seven levels. At the base are whole grains, including rice and noodles. The next level is split among vegetables, fruits and legumes. Moving up, the next levels are vegetable oils, fish and dairy, eggs and poultry, sweets and meat.
Foods
Food choices in an Asian diet plan tend to have many vitamins, minerals and nutrients. According to the California Pacific Medical Center, common carbohydrate choices include oatmeal, rice, noodles, corn, peas, potatoes, root vegetables, seeds and beans. Common protein choices are tofu, lean poultry, fish, eggs and nuts. Dairy is not very common in an Asian diet but may include yogurt or low-fat milk choices. Finally, fruits and vegetables of various types are common at every meal and snack.
Meals
Florida's Department of Health lists common Asian meals as stir fry, soup, spring rolls, noodles with vegetables and rice with vegetables. Moderate amounts of rice or noodles are present at almost every meal of the day, but they're balanced with large amounts of fresh, steamed or sautéed vegetables, including leafy greens and roots. Fresh fruits or fruit juices serve as meal accompaniments, and Asian diets rarely include dessert.
Types
Basic Asian meals vary from culture to culture. In India, for example, curries are common, and the country's vegetarians are the root of a demand for fresh cuisine that features vegetables' and fruits' natural flavors. Curries based in coconut milk are widespread in Thailand, as is sushi in Japan. Vegetable or meat dishes served with rice and salty brown sauce are Chinese staples.
Considerations
Asian diets are ideal for weight loss and healthy weight maintenance because their emphasis on whole, low-calorie foods helps people meet daily nutritional requirements and feel satisfied without overeating. Before adopting an Asian diet plan or any other new diet, however, it's advisable to talk with your doctor.
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