*** LOSING WEIGHT with ETHNIC foods/cuisines?
I’m trying to lose weight and maintain a healthy diet.
Which ethnic cuisine(s) do you recommend?
I think Mediterranean (Italian, Greek, Spaniard, French, etc.) is generally good but I haven’t tried them enough to judge.
I also think some Middle Eastern cuisines (Arabic, Persian, Turkish, etc.) are healthy to some degree because they’re not too salty, sweet or spicy.
Could you recommend which ethnic cuisine(s)?
Which dishes?
It doesn’t have to be the above mentioned (Mediterranean, Middle Eastern, etc.) your recommendation can be anything as long as you give me a reasonable reason why I should try those…
Please give me which cuisine(s) (what country/region) you think is healthier in general (especially when trying to lose weight) plus some names specific dishes.
Thank you!
Hey!
Typically, a diet rich in pasta, bread, fruit, and vegetables, with moderate amounts of poultry and fish, cooked in olive oil and washed down with red wine. The Mediterranean diet is reputed to be among the healthiest in the world. Epidemiological studies show that Mediterraneans suffer less heart disease than people from northern Europe. Nutritionists believe that the typical Mediterranean diet reduces fat and increases the level of natural antioxidants such as vitamins C and E, significantly reducing the risk of heart attack.
Some people question the wisdom of a having a diet in which up to 40 per cent of the calories come from fat, and which encourages the use of alcohol. However, the fats in a Mediterranean diet are of a particular kind. Olive oil, the main fat in many meals, is very rich in monounsaturates. These are believed to protect cell membranes against the harmful effects of free radicals. The oily fish used in a Mediterranean diet (e.g. sardines and mackerel), are rich in long chain fatty acids, such as eicosapentaenoic acid (ESA). This acid apparently makes the blood less likely to clot and also makes the heart less prone to dangerous irregular contractions. The Mediterranean diet (especially of Cretans) often includes a salad made of walnuts and purslane. This is rich in alpha-linolenic acid, a fatty acid known to protect heart attack patients from further attacks. In moderate amounts, red wine is believed to reduce the risk of heart attacks by making blood less likely to clot. (This effect of wine is thought also to explain the ‘French paradox’; the relatively high longevity of French people despite their notoriously high alcohol consumption.)
The benefits of a Mediterranean diet could, therefore, be due to any of a number of dietary factors. Some researchers think that the lifestyle of Mediterraneans also has health benefits.
The Mediterranean diet has several general characteristics:
The bulk of the diet comes from plant sources, including whole grains, breads, pasta, polenta (from corn), bulgur and couscous (from wheat), rice, potatoes, fruits, vegetables, legumes (beans and lentils), seeds, and nuts.
Olive oil is used generously, and is the main source of fat in the diet as well as the principal cooking oil. The total fat intake accounts for up to 35% of calories. Saturated fats, however, make up only 8% of calories or less, which restricts meat and dairy intake.
Fruits and vegetables are eaten in large quantities. They are usually fresh, unprocessed, grown locally, and consumed in season.
Dairy products are consumed in small amounts daily, mainly as cheese and yogurt (1 oz of cheese and 1 cup of yogurt daily).
Eggs are used sparingly, up to four eggs per week.
Fish and poultry are consumed only one to three times per week (less than 1 lb per week combined), with fish preferred over poultry.
Red meat is consumed only a few times per month (less than 1 lb per month total).
Honey is the principle sweetener, and sweets are eaten only a few times per week.
Wine is consumed in moderate amounts with meals (1–2 glasses daily).
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Ani Phyo’s Raw Food Kitchen: Mediterranean Dolmas
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