Jump to navigation. Asian diets are as varied as the Asian continent is large. In , Oldways unveiled an updated pyramid. Read below to get started with this healthy and delicious way of eating! Eat mindfully.
Asian Nutrition Secrets: The Asian Diet Pyramid
Asian Diet | Jackson Siegelbaum Gastroenterology
To offer a healthful alternative to the U. It reflects the traditional, plant-based rural diets of Asia, which research increasingly shows to be linked to much lower rates of certain cancers, heart disease, obesity and, in some cases, osteoporosis and other chronic, degenerative diseases than those found in the United States. The Asian Diet Pyramid emphasizes a wide base of rice, rice products, noodles, breads and grains, preferably whole grain and minimally processed foods, topped by another large band of fruits, vegetables, legumes, nuts and seeds. Daily physical exercise, a small amount of vegetable oil and a moderate consumption of plant-based beverages, including tea especially black and green , sake, beer and wine also are recommended daily. Small daily servings of dairy products low fat or fish are op tional; sweets, eggs and poultry are recommended no more than weekly, and red meat no more than monthly. Colin Campbell, Cornell professor of nutritional biochemistry and director of the Cornell-China-Oxford Project, a mas sive survey of more than 10, families in mainland China and Taiwan designed to study diet, lifestyle and disease across the far reaches of China. By investigating si multaneously more diseases and more dietary characteristics than any other study to date, the project has generated the most comprehensive database in the world on the multiple causes of disease.
Oldways Asian Diet Pyramid
The following is a description of the traditional Asian diet as believed to be related to disease prevention and increased longevity. The dietary principles described here are based on the historical diets of rural Japan, China, and other Asian nations. Today, many fast-food restaurants and western-style eating patterns have become more common in Asia. With these recent dietary changes, heart disease, obesity, and cancer rates have also been on the rise.
Overall, the Asian Pyramid represents the traditional plant-based rural diet of these countries and emphasizes:. Most of the population lives in the rural areas and eat about more calories than Americans, yet rarely is obesity seen. Campbell also points out that dairy products are largely absent in Asian diets more than likely due to a high incidence of lactose intolerance. In fact, Western countries, with their calcium largely taken in the form of dairy products, have significantly higher rates of osteoporosis.