You’re likely to get more antioxidants from an Asian diet than a Western one. “You’re certainly getting a lot more nutrients than the food label captures,” Dr. Li says.
Antioxidants are substances that protect your cells from damage caused by free radicals. Free radicals — molecules created when your body breaks down food or you’re exposed to external stressors like pollution — may play a role in heart disease, cancer, and other chronic diseases.
As many antioxidants double as pigments, the natural color of your food is one way to tell what types of antioxidants you’re getting. For example, pink and red fruits like tomatoes and grapefruit typically have lycopene as their primary antioxidant, says Li.
Research also suggests lycopene has anti-inflammatory properties that may lower your risk of disease.
Unsweetened tea is a staple of the Asian diet — and it’s one big reason the diet may stave off chronic diseases, Supan says. “Any tea is going to be packed with a good amount of antioxidants.”
Here are some more Asian diet benefits research has uncovered.
1. Helps Prevent and Manage Type 2 Diabetes
The Asian diet may prevent diabetes because it prioritizes foods known to keep blood sugar under control, like fruits and vegetables, legumes, whole grains, and healthy fats, while limiting sweets and ultra-processed foods that tend to spike blood sugar.
The Asian diet may also help control type 2 diabetes if you have the disease, but you’ll need to pay attention to portion sizes, especially when it comes to whole grains, Supan says.
2. Lowers Heart Disease Risk
Additionally, teas are especially rich in a type of polyphenol known as flavonols, which could lower blood pressure and cholesterol — two risk factors for heart disease.
3. Promotes Gut Health
Asian diets typically include a lot of fermented foods like tempeh, miso, and kimchi, according to Li. These foods are rich sources of probiotics, or “good bacteria” that benefit your gut.
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