world such as diabetes, heart disease,hypertension,
cancer, and obesity. The Asian diet is plant-based.
Most calories come from grains, vegetables, and
fruit. The benefits of a diet rich in fruits and vegetables
are well documented. Full ofvitamins,minerals, and
antioxidants, the Asian diet is very healthful.
Antioxidants are a category of vitamins and min-
erals that help to prevent damage to the body caused
by substances called free radicals. Free radicals are
the by-products of molecular functions in the body
and environmental toxins ingested such as tobacco
smoke and radiation. Antioxidants are believed to
reduce the negative impact of these free radicals and
reduce the risk of certain forms of cancer and heart
disease.
Fruits and vegetables also provide fiber. Many
studies have shown that adequate amounts of fiber in
the diet may reduce the risk of several forms of cancer
including colon cancer, the third most prevalent can-
cer among both men and women in the United States.
The Asian diet limits fat in general and almost
completely eliminates saturated fat. A diet high in
saturated fat has been shown to cause chronic illnesses
such as coronary artery disease, obesity, and cancer.
Many researchers believe this is the primary reason
such diets are so healthy.
Precautions
Traditional Asian diets include little or no dairy
products. This limits the amount ofcalcium con-
sumed since milk and other dairy products contain
high amounts of calcium and are the usual food
group to provide this essential nutrient. Modern ver-
sion of this diet presented to the Western world gen-
erally include low-fat or reduced-fat dairy products in
moderation. Pregnant or nursing women will need to
take calcium supplements to insure that they have
enough calcium. Dieters who do not wish to consume
dairy products may also decide to take calcium supple-
ments. In Asia, most people are far more active than
typical Westerners. Their activities often involve lift-
ing heavy objects and manual labor. Weight bearing
exercise has been shown to strengthen bones and my
offset the lower amounts of calcium consumed.
The Asian diet is a wholesome option for most
healthy adults. However, children and pregnant
women may not receive the proper balance of nutri-
tion needed. Children may need the calcium dairy
products provide and increased fat consumption dur-
ing stages of rapid growth and development. Preg-
nant women need to insure sufficient intake of
calories and other nutrients that meats, fats and
dairy products provide.RisksA traditional Asian diet is low in dairy products
and may, therefore, be low in calcium. Diets low in
calcium can lead toosteoporosis, a weakening or the
bones. Women are especially vulnerable to this disease
after menopause when lower levels of hormones
weaken bones as well. Similarly, pregnant women
and children have higher calcium requirements. To
insure that adequate amounts of calcium are in the
diet, a calcium supplement may be needed or the addi-
tion of low-fat dairy products.
Attempting to follow an Asian diet by eating at
Asian style restaurants in the West may not be suc-
cessful or healthy since many of these restaurants have
adapted to Western tastes by adding high levels of fats
andsodium. To enjoy the benefits of Asian style eat-
ing, it may be necessary to prepare the foods at home.
Though many communities enjoy authentic Asian res-
taurants and it may be possible to find healthy Asian
cuisine.Research and general acceptanceGeneral acceptance
Asian style diets are considered by many nutri-
tionists and doctors to be the model of healthy eating.
Low in fat and high in vitamins, minerals, and anti-
oxidants, the Asian diet is believed to prevent many
illnesses of the Western world such as diabetes, coro-
nary artery disease, hypertension, cancer, and obesity.QUESTIONS TO ASK YOUR
DOCTOR Is this diet appropriate for me?
What are the potential benefits for a person of
my age, sex, and lifestyle in adopting an Asian
diet?
What are the potential health risks, if any, of this
diet for me as an individual?
Will I need any dietary supplements if I follow
the Asian diet?
How much exercise should I do each week in
conjunction with this diet?Asian diet