Healthy Asian Recipes

Research has supported beneficial aspects of traditional Asian diets. Studies in Japan have associated unsweetened green tea with a decreased risk of type 2 diabetes.1 Traditional Asian dishes include many “cruciferous” vegetables like cauliflower, cabbage, cress, bok choy, and broccoli, which are associated with a reduced risk of various diseases.2 In one study in India, even eating 3 more servings of green leafy vegetables a week was associated with substantially lower risk of heart disease.3 Soybeans are also prevalent in Asian diets, whether in soymilk, soup, or tofu, and they can, in part, replace red and processed meats as a source of protein. Whole grains such as brown rice and barley, which were more prevalent in Asian diets a century ago, also offer health benefits and a lower glycemic load. According to one meta-analysis summarizing all available studies, an increase of two servings a day of whole grain intake is associated with a 21 percent lower risk of diabetes.