Dodge Disease the Asian Way
The humble life of a peasant may not be for you, but eating like
one could save your heart and your health. In the China-Cornell-
Oxford Diet and Health Project, the largest study of its kind,
researchers charted the eating habits of more than 10,000 Chinese
people, who happen to have amazingly low cholesterol levels and
heart disease risk. Asians from other countries also enjoy uncommon
protection from illnesses as diverse as cancer, heart disease,
diabetes, and obesity.
Apparently, this diet works. Even the average high cholesterol in
parts of Asia is about the same as the lowest range in the United
States. Heart disease accounts for only about 15 percent of deaths
there, a far cry from the more than 40 percent it claims in the
United States. Take the road to better health by filling your plate
with these modest but magnificent foods.
Get on board with grains. Rice, wheat, millet, corn, and barley
form the basis of most Asian diets. They are, however, less refined
than the kind most Westerners eat, so they retain more natural fiber
and other nutrients. Shop for unrefined rice to get a taste of good
Asian health, and take a chance on exotic varieties, like jasmine, basmati,
or brown rice.
Add in the value of vegetables. Exotic-sounding greens like bok
choy, amaranth, bamboo shoots, and water spinach are second only
to grains as key players in Asian diets. If you canŐt find these in
your local store and donŐt have access to special markets, substitute
more familiar but equally healthy vegetables like broccoli, peppers,
spinach, celery, or carrots. Spice them up for added flavor and a true
taste of the Orient.
Make way for fruits. Fresh fruits appear frequently at Asian
meals. In fact, theyŐre often served in place of desserts and sweets, a
far better choice than the high-sugar, high-fat treats Westerners often
indulge in. Stay away from sugary sweets for a while and see if your
taste buds take a liking to naturally sweet fruits.
DonŐt forget legumes. Asians understand the importance of the
basic bean. They make soybeans into tofu, paste, noodles, sheets,
and they even eat them plain. Because people in this part of the
world eat few animal foods, beans fill their protein requirements. In
addition, legumes are loaded with fiber, phytoestrogens, and other
nutrients. Whether you dip into unusual legumes, like chickpeas,
lentils, and mung beans, or stick to old standbys, be sure you make
them a regular part of your meals for an authentic Asian diet.
Nibble on nuts and seeds. Pine nuts, almonds, walnuts, and
cashews are just a few nuts youŐll see gracing Asian dishes. Whether
chopped and sprinkled over food, or crushed in sauces and dressings,
eating a handful of nuts and seeds every day goes a long way
toward total health. They are generally loaded with unsaturated fat,
vitamin E, and ellagic acid, and they help lower cholesterol, fight
cancer, and boost your brainpower.
Fill your basket with fish. These creatures of the sea are rich in
omega-3 fatty acids and protein, plus they have the added boon of
being low in cholesterol. TheyŐre a healthier alternative to red meat
and may be one reason people in Asia have low cholesterol levels.
Try fish chunked up and cooked in stir-fries and soups.
Decide for yourself about dairy. Daily milk, cheese, and yogurt
simply arenŐt options for many people in Asia. Despite that fact,
they enjoy unusually low rates of osteoporosis compared to Western
countries, where calcium-rich dairy foods are eaten much more
often. Some experts think a plant-based diet could contribute to their
amazing bone health.
Eat less red meat, poultry, and eggs. The Asian diet includes less
meat and, therefore, less animal protein than Western diets. Instead,
Asian people get most of their protein from plants like legumes, nuts,
and seeds. This may mean a healthier heart and arteries in the long
run. To eat the Asian way, try cutting back on red meat to one serving
a month, and poultry and eggs to once a week.
Excerpt from FC&A's Amazing Diabetes Breakthroughs.
