Asian cuisine has a broad array of culinary traditions originating from the largest continent of the world, Asia. From all the four directions of Asia, you will get various cuisines based on the regions and cultures of different countries. But the question arises, is Asian cuisine healthy?
Asian cuisine comprises cuisines from different countries and cultures like China, India, Japan, Thailand, Vietnam and others.
To answer the above-mentioned question we are going to dive into this article to get a better understanding of Asian cuisine. Let’s first start with the characteristics of Asian cuisine.
Characteristics of Asian cuisine
Diverse ingredients:
When we talk about Asian cuisines we are talking about a multitude of cuisines that come from various countries from the continent of Asia. This means that Asian cuisine is a collection of different cuisines that uses a diverse range of ingredients that are region-based.
Flavor profiles:
Asian cuisine is known for its complex and balanced flavor profile. You can experience various flavors like sweet, sour, salty, bitter, and of course umami taste. Thanks to a wide collection of various cuisines that prominently use spices and herbs to add flavor to the dishes, Asian cuisine is one of the most flavorful cuisines.
Cooking techniques:
Asian cuisine is prepared using different but traditional cooking methods including grilling, steaming, stir-frying, sauteing, and boiling. This helps to retain the nutrients of dishes making some of the cuisines a healthy option to try on your journey of fitness.
Cultural significance:
Food plays a significant role in social, cultural, and religious practices across Asia. The meals in these cuisines could be communal as well as ceremonial depending upon the occasion. Though the cooking styles have changed a bit in cuisines across Asia the dishes from these cuisines when cooked with traditional methods and ingredients are the healthiest.
Types of Asian Cuisines
Asian cuisine comes from different countries and regions reflecting the rich cultural and historical background of many cultures on the continent. Here is a list of major Asian cuisines that are popular around the world.
Chinese cuisine:
Chinese cuisine is one of the oldest and most diverse culinary traditions in the world. It is characterized by its varied flavors, ingredients, and cooking techniques, reflecting the country’s vast geography and cultural history.
Rice, noodles, dumplings, and a variety of meats and vegetables are staples to Chinese cuisine. Popular dishes from Chinese cuisine include Peking duck, dim sum, kung pao chicken, and hot pot.
Japanese cuisine:
Japanese cuisine emphasizes on fresh and seasonal ingredients, delicate flavors and its aesthetic presentation. It uses various dishes, techniques, and ingredients that reflect Japan’s cultural heritage and natural resources.
Japanese cuisine is all about fresh and high-quality ingredients, simplicity and balance; and presentation with attention to color, texture, and arrangement.
Rice, seafood, and soy products like tofu and noodles are staples of Japanese cuisine. Some of the popular dishes include sushi, sashimi, tempura, miso soup, bento boxes, etc.
Korean cuisine:
Korean cuisine also known as “Hansik” is all about its bold flavors, diverse ingredients, and the role of fermentation.
The bold flavors in the dishes of Korean cuisine are the result of the use of strong, spicy, and savory flavors. They also use common seasoning like garlic, ginger, sesame oil, soy sauce and chili pepper paste which is commonly called gochujang.
Korean dishes use fermented ingredients like kimchi, doenjang which is a type of fermented soybean paste, and soy sauce also known as ganjang which adds to the distinctive flavor of the dishes.
The meals in Korean cuisine are balanced including a variety of vegetables, meats, and grains making it one of the healthiest cuisines among others.
Rice, vegetables, meats, and fermented products like kimchi are staples in Korean cuisine. Dishes like kimchi, Korean BBQ, and tteokbokki are some popular dishes from Korean cuisine.
All the above-mentioned cuisines belong to East Asian regions and are a part of East Asian Cuisine.
Thai cuisine:
Thai cuisine is famous for its vibrant and aromatic flavors. The dishes in Thai cuisine have balanced flavors with perfect harmony of sweet, sour, salty, and spicy flavors.
They use fresh ingredients like cilantro, basil, and mint along with lime, lemongrass, galangal, and kaffir lime leaves.
The extensive use of herbs and spices adds aroma and flavor to the dishes. Other aromatic ingredients like chili peppers, garlic, ginger, and fish sauce are used commonly in Korean cuisine.
Rice, noodles, coconut milk, fresh herbs, and spices are staples in Thai cuisine. Pad Thai, green curry, tom yum soup, and green papaya salad are some of the popular dishes from Thai cuisine.
Vietnamese cuisine:
Vietnamese cuisine uses fresh herbs and often emphasizes light and balanced flavors. The cuisine is healthy because of the balanced meals as it uses a lot of greens in their dishes.
Rice, rice noodles, fresh herbs, and fish sauce are some of the main ingredients of Vietnamese cuisine. Pho, spring rolls, and bun cha are some of the popular dishes from Vietnamese cuisine.
Indonesian cuisines:
Indonesian cuisine in itself is diverse because of the many islands from where the different dishes come from. The cuisine is spicy and aromatic because of the ingredients they use. Rice, noodles, coconut milk and various other meats and seafoods are main ingredients of Indonesian cuisine. Some of the popular dishes from indonesian cuisines like nasi goreng, satay, rendang, gado-gado.
Filipino cuisine:
Filipino cuisine is the combination of sweet, salty, sour, and savory flavors. Rice, pork, seafood, and tropical fruits are some of the main ingredients of Filipino cuisine. Adobo, sinigang, lechon, and lumpia are some of the popular dishes of Filipino cuisine.
The above-mentioned cuisine is also called Southeast Asian cuisine.
Indian cuisine:
Indian cuisine is one of the healthiest cuisines of Asia. It has regional varieties which result in 4 different cuisines namely:
North Indian Cuisine which includes rich and creamy dishes.
South Indian cuisine is spicy and coconut-based.
East Indian cuisine which prominently includes fish and is rice-based.
West Indian cuisine is often vegetarian and comprises different dishes.
Rice, lentils, wheat, dairy, and a variety of herbs and spices are the main ingredients of Indian cuisine.
Curry, chicken, biryani, dosa, tandoori chicken, samosas, and naan are some of the popular dishes of Indian cuisine.
Pakistani cuisine:
Pakistani cuisine is similar to north Indian cuisine but has some unique characteristics and flavors. Pakistani cuisine is mostly non-vegetarian and has a strong influence on meats, especially beef and lamb.
Rice, wheat, meats, and legumes are the main ingredients of Pakistani cuisine.
Some of the popular dishes of Pakistani cuisine are biryani, kebabs, haleem, and nihari.
Bangladeshi cuisine:
Bangladeshi cuisine is spicy and flavorful. The dishes prominently use rice and fish along with lentils and vegetables. Some of the popular dishes from Bangladeshi cuisine include hilsa fish curry, biryani, panta bhat, and bhuna khichuri.
Sri Lankan cuisine:
Sri Lankan cuisine is spicy and coconut-based which is influenced by Indian and Southeast Asian cuisines. Rice, coconut, spices, and seafood are some of the main ingredients of Sri Lankan cuisine. Rice and curry, hoppers, kottu roti, and pol sambol are some of the popular dishes from Sri Lankan cuisine.
The above-mentioned cuisines belong to South Asia Cuisines.
Uzbek cuisine:
Uzbek cuisine is hearty and meat-centric and more emphasis is placed on rice and bread. Rice, meat, and bread are staples of Uzbek cuisine. Some of the popular dishes that belong to Uzbek cuisine are plove or pilaf, samsa, shashlik, and Lagman.
Kazakh cuisine:
Kazakh cuisine is heavy on meats and dairy and is influenced by nomadic traditions. Meat (particularly lamb, beef, and horse), dairy products, and grains are staples of Kazakh cuisine.
Some of the popular dishes of Kazakh cuisine are beshbarmak, kazy, kuurdak, and baursak.
The above-mentioned cuisine belongs to Central Asian cuisine.
Health Benefits of Asian Cuisine:
Asian cuisine has evolved over the years. However, when cooked with fresh ingredients and traditional cooking methods you will get the best of dishes from different regions and cultures.
Here are some of the health benefits of Asian cuisine:
High in vegetables:
Vegetables are a significant part of Asian cuisine. Popular and prominent dishes of Asian cuisine which provide essential nutrients to the body.
The main nutrients you will get from adding a variety of vegetables to your diet are vitamins, minerals, and fiber. Some of the dishes that you can add to your diet are stir-fried vegetables, salads, and soups. Including a variety of green vegetables is good for your overall health.
Lean proteins:
Lean protein like meats (choose the parts with low fat), fish, tofu, chicken and legumes. Fish provides omega-3 fatty acids which are beneficial for brain health and eye health.
Tofu is an alternative for vegans and an excellent source of plant-based protein.
Legumes are not only rich in protein but also provide fiber which is essential for weight loss and management.
Whole grains:
Whole grains for weight loss work effectively because they are rich in fiber. It also helps with your overall health. Consuming whole grains helps to control blood sugar levels and keeps LDL cholesterol in control as well.
Ensure to add whole grains in your diet for effective health results.
Brown rice, barley, and buckwheat noodles are some of the whole grains from Asian cuisine that you can add to your balanced diet.
Healthy fats:
Most of the Asian cuisine focuses on healthy fats that are good for your body. You need to consume the three macronutrients so you don’t end up with nutrient deficiency. Ensure to add more healthy fats like fish, nuts, seeds, and certain oils like sesame oil in your diet for effective results.
Fermented foods:
Fermented foods like kimchi, miso, and natto are some common foods from Asian cuisine that you can add to your diet. The fermented foods are healthy for you and benefit specifically your gut health because of the probiotic content in them.
Herbs and spices:
Herbs and spices not only add flavor to the dishes but also have health benefits. For example, Indian cuisines prominently use turmeric in their dishes not just to add aroma, flavor, or color but also because its antioxidative properties help to neutralize free radicals.
Turmeric is also known to relieve pain. That is why people often drink turmeric milk to ease their pains.
Potential concerns:
You would have to keep a check on what you are adding to your diet. Although Asian cuisine with traditional cooking methods and staple ingredients is beneficial for you, you need to understand that the dishes might have evolved over time. And what you see or hear today about a dish might not be what it used to be. That is why people have their own concerns when it comes to Asian cuisine.
Here is a list of some potential concerns associated with Asian cuisine:
High sodium content:
Many Asian dishes are high in sodium due to the use of soy sauce, fish sauce, and other salty condiments. Excessive sodium content in your body can result in high blood pressure and other health issues.
Fried foods:
The experimentation of food has led to the development of fried food. Deep-fried dishes like samosas, spring rolls, and tempura are some popular dishes across the world. Eating these could lead to high-calorie intake and unhealthy fats.
Refined grains:
Many regional cuisines have already shifted to refined grains which have become staples to the cuisine. White rice and refined noodles are a prominent part of many dishes across Asian cuisines. These have a high glycemic index and lower nutritional value.
You can always choose your health options. If you like to try Asian cuisine you can always choose whole grains as they are readily available in the market.
Portion size:
The tasty dishes from Asian cuisine can coerce you into eating larger portions. Large portions of food can lead to more calorie intake which will eventually result in weight gain.
Frequently Asked Questions
Is Asian Cuisine the healthiest?
Ans. Asian cuisine is considered to be one of the healthiest cuisines because of the use of vegetables, legumes, meats and a variety of whole grains. Moreover, Asian cuisine can help you add a variety of dishes in your diet which are healthy and ensure you eat the healthy foods that help you get nearer to your health goals.
Which Indian dish is the healthiest?
Ans. Indian cuisine has different cuisines within. You can try North Indian, South Indian, East and West Indian cuisines. From each cuisine you can find many staple dishes that are healthiest. A few of the healthiest dishes from Indian cuisine are:
- Dal (lentils)
- Tandoori chicken
- Palak-paneer
- Chana masala
- Baingan bharta
- Raita
- Sabji (mix vegetables)
How do Asians stay so healthy?
Ans. The Asians are healthy because of the food they eat. Asian cuisine uses a variety of vegetables, legumes, lean protein sources in their balanced diet that helps them to provide essential nutrients for their body.
