What is the Asian diet?  Potential health benefits, menu, meal plan, and more

What is the Asian diet? Potential health benefits, menu, meal plan, and more

One of the big benefits of the Asian diet is that you are likely to get more antioxidants than the Western diet. “You’re definitely getting a lot more nutrients than what the food labels say,” says Dr. Lee. Antioxidants are substances that protect your cells from damage caused by free radicals. She notes free radicals — molecules that form when your body breaks down food or is exposed to cigarette smoke — may play a role in heart disease, cancer, and other chronic diseases. Mayo Clinic. In this way, a diet rich in antioxidants may protect overall health.

Since many antioxidants double as pigments, the natural color of your food is one way to tell what types of antioxidants you’re getting. For example, pink and red fruits like tomatoes and pink grapefruit usually contain lycopene as the primary antioxidant, Lee says. Animal and test-tube studies suggest that lycopene may reduce the risk of cancer and heart disease, although more research is needed, according to Published in August 2020 in the magazine Antioxidants.

Unsweetened tea is a staple of the Asian diet, says Suban, which is a big reason to believe the diet prevents chronic disease. “Any tea will be packed with a good amount of antioxidants.” Tea is especially rich in a type of polyphenol known as flavonols, which have been shown to help lower blood pressure and cholesterol, according to Review published in September 2017 in Nutrition flyer.

Here are some of the benefits of the Asian diet revealed by research.

1. May help prevent and control type 2 diabetes

Eating a traditional Asian diet may increase the benefits that reduce the risk of type 2 diabetes. In Previous randomized clinical trial, both Asian Americans and Caucasian Americans at risk for type 2 diabetes reduced their insulin resistance (a hallmark of type 2 diabetes) after following a strictly controlled traditional Asian diet for 16 weeks. Those who returned to the traditional Western diet for eight weeks after eight weeks spent on the Asian diet, not only gained weight (up to 2 pounds) [lb]), but they also increased their insulin resistance.

The Asian diet may help prevent diabetes because it focuses on many foods The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends To keep your blood sugar under control: Whole grains, vegetables, fruits, beans, legumes, and healthy fats. It also limits foods that tend to raise blood sugar and increase the risk of diabetes-related complications such as heart disease and stroke, which include sweets, processed foods, sweetened beverages, and animal fats.

The Asian diet may also help control type 2 diabetes, says Suban, but you may need to pay close attention to your portion sizes, especially when it comes to whole grains.

2. May reduce the risk of heart disease

to The study was published in August 2018 in European Journal of Clinical NutritionThe researchers compared the eating patterns of more than 12,000 men from seven countries (the United States, Finland, the Netherlands, Italy, Greece, Croatia, Serbia and Japan) to see if there was an association between diet and death from cardiovascular disease.

They discovered a similar eating pattern between the Mediterranean group and the Japanese group: both preferred seafood and vegetables and reduced their consumption of animal foods and animal fats. The Mediterranean and Japanese groups also had a significantly lower risk of death from heart disease than the other groups.

One reason for these heart-healthy benefits, Lee says, may be the key role fish plays in many Asian diets, particularly in coastal areas. Fish contains omega-3 fatty acids, a group of “healthy” fats that can help lower the risk of heart disease, heart failure and stroke, according to the American Heart Association (AHA). in Analysis of four international studies published in March 2021 in JAMA Internal MedicineIn the study, researchers revealed that two servings of fish per week – the suggested frequency in the Asian diet food pyramid – is associated with a lower risk of heart attack, stroke and death among people with heart disease.

3. May Promote Gut Health

According to Li, Asian diets typically include a lot of fermented foods such as tempeh, miso, and kimchi. These foods are rich sources of probiotics, which are “good bacteria” that are good for your gut.

Essentially, probiotics maintain a healthy balance of “good” and “bad” bacteria in your body, which helps support immune function and control inflammation, he notes. Cleveland Clinic. They may also treat and prevent diarrhea, irritable bowel syndrome, ulcerative colitis, and Germ stomach (the cause of ulcers) according to Harvard Health.

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