Health Benefits of Asian Diet

Health Benefits of Asian Diet

Does Asian Diet have any health risks?

No indications of serious risks or side effects have surfaced. However, if you have a health condition, talk with your doctor before making major dietary changes.

Is Asian Diet a heart-healthy diet?

The Asian Diet is probably a heart-healthy diet. Asian diets are low in fat, especially the saturated variety, and high in fiber, due to an emphasis on fruits and veggies, whole grains and rice. And they're in line with the medical community's widely accepted definition of a heart-healthy diet that keeps cholesterol and blood pressure in check and heart disease at bay.

In a study published 2018 in the Journal of Ethnic Foods, 160 hospital patients in South Korea with high blood pressure and diabetes changed their diet to eat a plant-based diet based on brown rice at each meal, with lots of kimchi and pickled vegetables, fermented soy foods and lots of other vegetables (both raw and cooked).

They averaged about 1,700 calories per day and did not eat any refined grains or any noodles or breads, relying on brown rice as the staple. Their sodium intake was quite high, at 7,382 mg per day. However, after about two weeks, 86% of the patients were able to stop taking their blood pressure medications, and their reduced blood pressure levels remained stable even after stopping the medications.

Can Asian Diet prevent or control diabetes?

The diet appears to be a viable option for preventing and controlling diabetes.

Prevention: Being overweight is one of the biggest risk factors for Type 2 diabetes. If you need to lose weight and keep it off, and the Asian diet helps you do it, you'll almost certainly tilt the odds in your favor. Studies have found that an Asian diet may cut diabetes risk and improve glucose tolerance.

A study published in 2014 in the journal Plos One found that by eating an Asian diet, both Asian-Americans and white Americans who were at risk for Type 2 diabetes lowered their insulin resistance, a leading risk factor for developing diabetes.

Control: An Asian diet can be in line with the American Diabetes Association's nutrition guidance. And because there are no rigid meal plans or prepackaged meals, you can ensure that what you're eating doesn't go against your doctor's advice.

In one study, researchers analyzed the effect of traditional Japanese breakfast foods, and found benefits for those who ate "natto" (fermented soybeans) and viscous vegetables (such as Japanese yams and okra) for two weeks. These foods improved the body's response to the hormone insulin and its ability to keep the amount of sugar in the blood well-managed.

The 2018 study of 160 hospital patients in South Korea also looked at the effect of the diet on diabetes. Those same patients were also able to stop taking their diabetes medications. Similarly, HBA1C reduced from 7.6 to 7.2, indicating better blood sugar management.

Does Asian Diet allow for restrictions and preferences?

Most people can customize the Asian diet to fit their needs - pick a preference for more information.

Supplement recommended? N/A

Vegetarian or Vegan: You can follow the Asian diet and maintain a vegetarian or vegan regimen, because with a few minor tweaks, you can easily replace any animal products with vegetarian- or vegan-friendly options.

Gluten-Free: People who can't tolerate gluten - a protein found in wheat, barley and rye - can easily follow the Asian diet. The key is selecting gluten-free ingredients when possible.

Low-Salt: It's possible to follow the Asian diet while maintaining a low-sodium regimen, but it's up to you to check the nutrition information on recipes and keep track of your sodium intake.

Kosher: You can follow the Asian diet while keeping kosher.

Halal: You can adhere to the Asian diet while adhering to the halal regimen, but it's up to you to ensure your food conforms.

Is Asian Diet nutritious?

Overall, experts deemed the Asian diet relatively safe and nutritious. One expert worried that because dairy isn't emphasized, "adequate calcium intake will require some effort." Another stressed that there's little evidence to speak to the plan's healthfulness or effectiveness.