What is the Asian diet?

Do you want to know more about the Asian diet? We tell you its benefits and some dishes that you can integrate into your kitchen.

Last update: October 12, 2021

The Asian diet is a traditional diet typical of Asian countries. It is considered one of the healthiest in the world, since the population that ingests it is longer than that that consumes the western diet.

The main ingredients in the Asian diet (which includes cuisines from India, Japan, China, and Thailand) are rice, fruits and vegetables, chicken, fish, shellfish, rice noodles, and eggs. In the preparations there is no excess of fats or sugars and the cooking is cooked, steamed or sautéed.

Here we explain more about its benefits, characteristics and contraindications. So if you want to know details of the Asian diet, keep reading.

Benefits of the Asian diet

The Asian diet has multiple benefits. We tell you some so that you understand a little more how this food guideline can make your life longer, keep you healthy and active.

1. Helps to lose weight

In a 28-day study of overweight people, who were given a diet based on shellfish, legumes, fruits, and algae, it was concluded that there was weight loss and an improvement in the cholesterol profile. In fact, in later research, the same participants were in better physical shape. Scientists believe that the effect obtained is due to the change in the intestinal microbiota.

In countries like Japan, only 3% of the female population is obese. This is corroborated by a published study in Asia Pacific Journal of Clinical Nutrition.

Overweight, obesity, and dangerous cholesterol profile could be controlled with an Asian diet.

2. Ensures greater longevity

The Okinawa Islands are home to the world’s longest-serving seniors. It is believed to be due to their diet, as they consume more carbohydrates than protein.

Studies with mice affirm that the Japanese diet, specifically, increases longevity and decreases learning and memory problems. Other research indicates that the same pattern is related to more active years and a better quality of life.

It is believed to be because of the way food is cooked. Most of them are eaten raw or cooked, so that vitamins and minerals are not lost. In addition, the dishes are small and varied, in small portions.



Disadvantages of the Asian diet

While it has important benefits, the Asian diet may have some negative points, such as the high salt content. The World Health Organization (WHO) recommends eating only 5 grams of salt a day.

High salt intake leads to problems such as high blood pressure and increases the risk of heart disease and stroke.

High blood pressure is a disease in which the blood vessels have a persistently high tension. This can lead to damage to the vessel walls.

With excessive consumption of salt, the brain releases a hormone called vasopressin, which contributes to increasing this blood pressure. A vicious cycle is generated that increases the risk of premature death and of having a worse quality of life.

Asian cuisine dishes

We list some popular and traditional dishes of Asian cuisine for you to know. You can dare to try them.

Dim sum (China)

The dim sum They are Chinese preparations that can be made with wheat, rice and tapioca dough. They are filled with meat, vegetables, fish or seafood.

Mixes can also be made. It is a dough that is closed with the filling inside and can be steamed, fried, boiled or on the grill.

Sukiyaki (Japan)

The Sukiyaki It is a Japanese style dish let’s go, which means that it is stewed in clay or cast iron pots. This stew is made with thin strips of beef cooked in a sweetened soy sauce. Bring tofu, fish broth, and vegetables. The ingredients are soaked with raw beaten egg.

Pad thai (Thailand)

These are soaked rice noodles sautéed with eggs, tofu, meat or seafood, minced peanuts, and vegetables. They carry fish sauce and other condiments. It is the national dish of Thailand.

Ramen (Japan)

The ramen It is a broth of pork, chicken and vegetables. It has soy sauce, seaweed kombu and bonito dry or katsuobushi. It is usually served with pork.

Bibimbap (Korea)

This dish is a bowl of rice with vegetables and meat. When it is going to eat, all the ingredients are stirred and sesame oil is added and gochujang.

Korean cuisine dishes, such as bibimbap, combine carbohydrates and proteins.


Chicken tandoori (India)

The chicken tandoori It is a typical recipe of Indian cuisine. It consists of roast chicken. It was originally cooked in tandoors, which are bell-shaped clay kilns.

The chicken is marinated with yogurt and with a mixture of spices called garam masala, which includes garlic, ginger, cumin, paprika, and turmeric.

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