The Asian Invasion - Uncovering the Secrets of the Far East Diet

Forwarded message from Fidyl <fidyl@yahoo.com>

[ Subject: The Asian Invasion - Uncovering the Secrets of
    the Far East Diet
[ From: Fidyl <fidyl@yahoo.com>
[ Date: Thu, 8 Sep 2005

GREEN LIVING: EATING RIGHT

The Asian Invasion - Uncovering the Secrets of the Far
East Diet

By Kate Slomkowski

http://www.emagazine.com/view/?2857

Asian food is everywhere. Cheap packets of ramen noodles
make up a large portion of a typical college student's
diet. Green tea is a common sight on grocery store
shelves, not only as a drink but also as a dietary
supplement. Egg rolls, wonton soup and chicken lo mein
taste delicious when eaten out of those cardboard take-
out boxes. But how healthful are those soy sauce-soaked
noodles? The nutritional value of Asian food directly
relates to how the food is prepared, how large the
portion size is, and how "Americanized" the food is.

When it comes to preparing Chinese, Japanese, Korean or
Thai food, stir-frying and steaming are without a doubt
two of the best ways to cook. Allison J. Stowell, a
registered dietitian and co-founder of Beyond Health, a
wellness organization for women based in Bedford Hills,
New York, says that very little oil is needed for stir-
frying, in contrast to the oil bath used for French
fries. Food cooks a lot faster when you stir-fry.
"Cooking fast not only retains flavors, it keeps the rich
color in veggies that represents the vitamins, minerals
and antioxidants," Stowell explains.

One oil commonly used in stir-frying is sesame seed oil,
which has a high specific heat so you cook faster,
leading to a fresher final dish. Stowell says a whole
variety of foods can be used when you stir-fry. She adds
that the fried foods you can get in many Asian
restaurants represent a more Western way of cooking, and
fail to give the same benefits as steaming or stir-
frying.

Tea for Two?

Tea drinking started in India and China thousands of
years ago. Although tea has been hailed for its health
benefits for centuries, it's only recently that
researchers have been investigating its chemical
properties in detail. According to the National Cancer
Institute, investigators are especially interested in
"catechins," which are antioxidants found in green tea.
"Possibly because it is less processed, green tea
contains higher levels of antioxidants than black tea,"
the Institute explains. "Although tea is consumed in a
variety of ways and varies in its chemical makeup, one
study shows that steeping either green or black tea for
about five minutes releases more than 80 percent of its
catechins."

Interestingly, the amount of catechins in instant iced
tea is negligible. "Green tea is popular in part because
it's a source of antioxidants and an energy stimulant,"
says Stowell. "Many people use it for improving
metabolism," she adds. Stowell explains that antioxidants
work to disable free radicals in our systems, which can
cause disease and promote aging.

A common trend for many people who don't drink tea but
desire the benefits is to take a green tea supplement.
Stowell warns that the government does not regulate
anything sold or defined as a supplement. "It's a free-
for-all when it comes to this stuff," Stowell says. With
all dietary supplements you should check with your doctor
before you start taking them. For instance, researchers
are unsure exactly how many cups a day is needed for a
person to benefit from the antioxidants. Japan-born Maria
Yoesoep, a former chef of Country Kitchen in Dover,
Delaware, says that in her home country, green tea is
traditionally served with all three main meals of the
day. She says tea also often accompanies snacks.

The Miracle Bean

One of the most fascinating elements of the traditional
Asian diet is the nutritious benefit of one little bean.
Soybeans have sustained Eastern populations for thousands
of years. And it's no wonder! This little legume is
packed with protein, fats, fiber and carbohydrates. Dr.
Stephen Holt writes in Soya: For Health (Mary Ann
Liebert, Inc. 1996), "In China, Japan and adjacent Asian
communities, soy is a dietary staple. Epidemiological and
scientific studies provide overwhelming evidence that soy
consumption plays a major role in the lower incidence of
breast, prostate and colon cancer in Asian countries."

Soy has estrogen-like properties, which may explain how
it works in cancer prevention. Stowell suggests using soy
to help ease the symptoms of menopause in women instead
of risking the problems associated with estrogen therapy.

Soybeans can be eaten in several forms, from a milk
substitute to tofu. Tofu is made from the "milk" of
soybeans and has the ability to pick up the flavor of the
dish it's being cooked with. Miso is fermented soybean
paste that is made into a popular soup in Japan. Miso may
be good for smokers, since it is thought to have a
cleansing ability on the body and is believed to protect
against nicotine. If you're suffering from a nasty
hangover, you might want to try miso, which can readily
replenish your body with lost vitamins and minerals.

Some critics argue that large amounts of soy in the diet
can be harmful (see "Sorting Out Soy," Eating Right,
July/August 2002). But Holt writes, "Soy-based diets are
safe and provide powerful health benefits." Also, 80
percent of U.S. soybeans are genetically engineered.
Currently, researchers are not sure how much soy is too
much. Some question how Westerners will respond to an
increase of soy in their diet, especially if the increase
trumps the levels traditionally consumed by Asians.

The Secret to Eating

Traditional Asian cooking is really a completely
different approach to eating. "Americans can benefit from
it," Stowell says. The meal comes in smaller pieces, and
is traditionally eaten with chopsticks. Stowell says
Americans have this idea of chowing down. By eating
slower, you are enjoying your food more, savoring the
tastes, with the end result of feeling full instead of
"stuffed." Stowell warns that eating Asian food won't
solve any problems if we continue to fill our plates and
eat as fast as possible.

Another important health benefit of eating Asian is
reducing meat intake. Neal Barnard and Kristine Kieswer
write in Food For Thought: The Debate over Eating Meat
(Prometheus, 2004): "In Asia, a traditional diet using
rice and vegetables as staples has served the population
well, leading to lower rates of serious illness. By
contrast, in North America, where diets are based on meat
and dairy products…heart disease, diabetes and cancer are
rampant."

"In America, there's bacon and sausage for breakfast,
sandwich meat for lunch and meat for dinner. It's not so
in Japan," Yoesoep explains. "Instead of using a pound of
meat, I use four ounces. Plain tofu is often eaten in the
morning with a touch of ginger, or miso soup with tofu on
the side."

MSG: Innocent or Guilty?

It's hard to talk about Asian foods without bringing up
monosodium glutamate, more commonly referred to as MSG.
The odorless, tasteless white powder is a salt of an
important amino acid that occurs naturally in your body.
How exactly it works to add flavor to foods isn't
completely understood, although some scientists believe
MSG reacts with receptors on the tongue.

MSG is found in items ranging from soy sauce to some
infant formulas, and some people complain of adverse
health effects from consuming it. In 1992, the FDA re-
examined MSG (it was first approved by the agency in
1958) and again concluded it was safe. Stowell says she
agrees with the FDA's ruling, but adds, "Personally, I
stay away from it because I think it worsens my
migraines."

Many people wonder how necessary MSG is, since more
natural seasonings can perform the same function. "I
don't want to use chemicals in my cooking," Yoesoep
concludes, although she points out that MSG is very
popular in China and Japan.

KATE SLOMKOWSKI is an E intern attempting to learn how to
eat with chopsticks.

End of forwarded message from Fidyl <fidyl@yahoo.com>

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