As an Italian living in Germany with an international job that puts me in contact with people from all over the world, I’m often asked: what do you eat at home? It took me a while to formulate the right answer … we follow the MediterrAsian Diet!
Initially, I struggled to explain that our way of eating doesn’t exactly fit into a specific category. I’m not a fan of labels in general, especially when it comes to nutrition.
That said, in 2023, during a nutrition course at Harvard Medical School, one of the participants shared an article about the health benefits of the “MediterrAsian Diet.” [1]
I had never heard of the MediterrAsian Diet before, and it was a revelation for me. In fact, if I had to explain in a few words what kind of diet I consider to be the tastiest and healthiest ever, I would say that we could call it the MediterrAsian Diet.
So let’s see what this MediterrAsian Diet is all about…
First of all: what is the Mediterranean Diet?
Let’s start by saying that the concept of the Mediterranean Diet isn’t clearly defined. Moreover, the way people in the Mediterranean region eat today doesn’t correspond at all to the Mediterranean Diet as it was defined by the American physiologist Ancel Keys, who first proposed the concept.
Having said that, the so-called Mediterranean Diet, as defined by Keys, is a nutritional model inspired by the eating habits of Spain, Southern Italy, and Greece in the 1960s, which are very different from the current eating habits in these countries. [2]
What does the “real” Mediterranean Diet consist of?
According to Keys, and the Harvard T.H. Chan School of Public Health, which has rigorously studied the health benefits of the Mediterranean diet, this way of eating includes: [3]
- Plant-based foods as the foundation of the daily diet: Fruits, vegetables, whole grains (NOT white!) such as bread, pasta, or rice, legumes (beans, chickpeas, lentils), nuts, seeds, herbs, and spices.
- Fish: This is the preferred source of animal protein, to be consumed at least twice a week.
- White meat and eggs: To be consumed in moderate amounts a few times a week.
- Dairy: Cheese and yogurt, preferably fresh and low-fat, can be consumed in small portions, daily or a few times a week.
- Extra virgin olive oil: This is the main source of added fats, rich in healthy monounsaturated fats.
- Healthy fats: In addition to extra virgin olive oil, the Mediterranean Diet encourages the consumption of other foods rich in healthy fats, such as avocados, nuts, and oily fish (mackerel, sardines, salmon), which are excellent sources of omega-3 fatty acids, essential for heart and brain health.
- Red meat: Limited to a few times a MONTH.
- Water: This is the main beverage to consume throughout the day.
- Red wine:* Allowed in moderation during meals, a maximum of about 1-2 glasses a day for men and 1 glass for women.
The definition of the Mediterranean Diet also includes physical activity as an integral part of the Mediterranean lifestyle, encouraging daily movement and outdoor activities.
Scientific research confirms the effectiveness of the Mediterranean diet as a healthy eating model for the prevention of cardiovascular diseases, increased longevity, and healthy aging. [3]
* A note about alcohol consumption
Personally, I believe it’s misleading to give the impression that daily consumption of red wine, even in limited quantities, should be promoted. I think it’s more accurate to limit wine to a few days a month, always within the same amounts of 1-2 glasses a day for men and 1 for women.
The Harvard T.H. Chan School of Public Health has published this interesting analysis titled “Alcohol: Balancing Risks and Benefits“, which provides an overview of the health effects of alcohol consumption.
Another interesting study was published in 2018 in The Lancet, one of the most important and credible scientific journals in the world: “Alcohol use and burden for 195 countries and territories“. The results of this study indicate that alcohol consumption is harmful to health even in small quantities.
In short, if you want to drink alcohol, science suggests it’s best to do so in moderation.
What is the MediterrAsian Diet?
Over many years, I’ve found myself gradually improving my diet, not only by moving closer to the true Mediterranean diet but also by adding many foods that are more typically consumed in Asia to my eating routine.
The Asian diet has many things in common with the Mediterranean diet, such as the abundant consumption of fruits and vegetables, the regular consumption of fish, white meats, some dairy products, nuts, spices, herbs, etc.
The foods I want to highlight below are not those common to both the Mediterranean and Asian Diets, but rather the healthiest foods of the Asian Diet that are not normally included in the Mediterranean Diet.
Healthy Foods from the Asian Diet to Integrate into the Mediterranean Diet
Below you can find the most important elements of the Asian diet to add to the Mediterranean diet, not only to increase its health benefits but also because they can add a great deal of flavor and variety to your meals.
Some of these foods, such as yogurt or nuts, may already be present in a balanced Mediterranean diet, but their inclusion here emphasizes their importance and encourages more frequent and mindful consumption.
Here is the list of Asian foods to add to the Mediterranean Diet. The numbering continues from the list of Mediterranean foods above, so as to create a single list representative of the MediterrAsian Diet.
- Probiotic-rich fermented foods:
- Dairy yogurt: Originally from Central Asia, it’s an excellent base for smoothies, sauces, and desserts.
- Plant-based yogurts (soy, almond, cashew, coconut): Popular throughout Asia, they are perfect for breakfast or as a snack, and can be used in both sweet and savory dishes.
- Milk kefir: Originating in the Caucasus Mountains, it can be enjoyed on its own or used to make pancakes and bread.
- Miso: Fermented soybean paste from Japan, perfect for soups, sauces, and dressings.
- Tempeh: Originally from Indonesia, it can be used in stews, salads, and veggie burgers.
- Natto: Fermented soybeans from Japan, with an intense and unique flavor, typically eaten for breakfast with rice or as a condiment. (May be difficult to find; look for it in specialty Asian grocery stores or online.)
- Kimchi: A Korean dish made with fermented vegetables, excellent as a side dish or an ingredient in salads and rice dishes.
- Fermented vegetables: Found in various Asian cuisines (e.g., Chinese sauerkraut), they are a versatile and flavorful side dish.
- Water kefir: A fermented beverage that originated in the Caucasus Mountains and is popular in many cultures. It’s great for hydration and refreshment.
- Kombucha: A fermented tea drink, originally from China, it’s a healthy alternative to sugary sodas.
- Soy-based foods:
- Tofu: Originally from China, it’s a versatile ingredient that can be used in countless ways, from soups and stews to stir-fries and desserts.
- Tempeh: (already mentioned above)
- Soy yogurt: (already mentioned above)
- Edamame: Immature soybeans, popular in Japan and China, excellent as a snack or side dish.
- Soy milk: A plant-based beverage common throughout Asia, it can be enjoyed on its own or used in cooking.
- Soy sauce: An essential condiment in Asian cuisine, used to flavor soups, sauces, noodles, and rice.
- Mushrooms:
- Shiitake: Mushrooms native to East Asia, with an intense, umami flavor. They are used in soups, stews, and stir-fries.
- Maitake: Mushrooms originally from Japan, known for their medicinal properties. They are used in soups, stews, and stir-fries.
- Enoki: Mushrooms with long, thin stems, native to Japan. They are used in soups, salads, and stir-fries.
- Seaweed
- Nori: Japanese seaweed, used to make sushi and in salads.
- Wakame: Japanese seaweed, ideal for soups and salads.
- Kombu: Japanese seaweed, used to make broths and soups.
- Hijiki: Japanese seaweed with an intense flavor, perfect for salads and side dishes. (May be difficult to find; look for it in specialty Asian grocery stores or online.)
- Agar-agar: Red seaweed used as a natural gelling agent in various Asian cuisines.
- Dulse: Red seaweed with a delicate flavor, it can be enjoyed in salads or as a snack.
- Spices and Herbs:
- Turmeric: An Indian spice with anti-inflammatory properties, used in curries, soups, and beverages like Golden Milk.
- Ginger: A root native to Asia, with a fresh, pungent flavor, used in soups, curries, herbal teas, and desserts.
- Coriander: An aromatic herb widely used in Asia, it’s used to flavor soups, curries, and salads.
- Cumin: A spice with a warm, aromatic flavor, typical of Indian and Middle Eastern cuisine, used in curries, soups, and meat dishes.
- Cardamom: A spice with an intense, aromatic flavor, common in India and Southeast Asia, used in curries, desserts, and beverages.
- Cinnamon: A spice native to Sri Lanka, with a sweet, warm flavor, used in desserts, beverages, and savory dishes.
- Chili pepper: Found in various forms throughout Asia, it’s used to add a spicy kick to soups, curries, and sauces.
- Star anise: A spice with an intense, aromatic flavor, typical of Chinese and Vietnamese cuisine, used in soups, curries, and desserts.
- Cloves: A spice with an intense, aromatic flavor, originally from Indonesia, used in curries, desserts, and beverages.
- Wasabi: A Japanese root with a pungent, intense flavor, used as a condiment for sushi and sashimi. (Fresh wasabi is rare; in most Western countries, it’s mainly found in paste or powder form, often with added horseradish. Look for it in specialty stores.)
- Sesame-Based Foods:
- Gomasio (or Gomashio): A Japanese condiment made with toasted sesame seeds and sea salt, excellent for seasoning rice, vegetables, and soups.
- Tahini: A Middle Eastern sesame seed paste, used to make hummus, sauces, and desserts.
- Sesame seeds: Widely used throughout Asia, they are used to season salads, bread, and desserts.
- Fruit:
- Mango: A tropical fruit native to South Asia, with a sweet and juicy flavor. It can be eaten fresh or used in smoothies and desserts.
- Durian: A tropical fruit native to Southeast Asia, with an intense and pungent flavor. It can be eaten fresh or used in desserts. (May be difficult to find; look for it in specialty Asian grocery stores or online, often frozen.)
- Lychee: A tropical fruit native to southern China, with a sweet and delicate flavor. It can be eaten fresh or used in desserts.
- Rambutan: A tropical fruit native to Southeast Asia, with a sweet and tangy flavor. It can be eaten fresh or used in desserts. (May be difficult to find; look for it in specialty Asian grocery stores or online.)
- Vegetables:
- Bok Choy (or Pak Choi) : A leafy green vegetable native to China, used in soups, stews, and stir-fries.
- Daikon: A white root vegetable native to East Asia, similar to a radish, eaten raw in salads or cooked in soups and stews.
- Nuts and Seeds:
- Cashews: Originally from Brazil, but widely used in Asian cuisine, they are great as a snack or for making sauces and desserts.
- Almonds: Originally from the Middle East, but common throughout Asia, they are great as a snack or for making desserts and plant-based milk.
- Peanuts: Originally from South America, but widely used in Asian cuisine, they are eaten roasted, as a snack or used to make sauces.
- Macadamia nuts: Originally from Australia, but also cultivated in Asia, they are rich in healthy fats and are enjoyed as a snack or in desserts. (May be more difficult to find and more expensive than other nuts.)
- Tea (including cold brew tea):
- Green tea: Originally from China, rich in antioxidants, it can be enjoyed hot or cold at any time of day.
- Matcha tea: Powdered green tea, originally from Japan, rich in antioxidants and with an energizing effect. Ideal in the morning or for an afternoon break.
- White tea: Minimally processed tea, originally from China, with a delicate flavor and a high content of antioxidants. It can be enjoyed at any time of day.
- Jasmine tea: Green or white tea flavored with jasmine flowers, with an intense and relaxing aroma. It can be enjoyed at any time of day, hot or cold.
- Pu-erh (or Pu’er) tea: Fermented tea originally from China, appreciated for its earthy flavor and digestive properties. It is often consumed after meals. (May be difficult to find; look for it in specialty tea shops or online.)
- Oolong tea: Semi-fermented tea originally from China, with a distinctive flavor and aroma, halfway between green and black tea. It can be enjoyed in the morning or afternoon.
- Genmaicha tea: Japanese green tea with roasted brown rice, with a toasted and slightly sweet flavor. Perfect to accompany meals.
Of course, the list above cannot be exhaustive, but it is still a good starting point.
Essentially, a true Mediterranean Diet that regularly includes foods from the food categories listed above can be defined as a MediterrAsian Diet.
Health Benefits of the MediterrAsian Diet
The food list above is supported by numerous scientific studies that endorse the consumption of these individual foods in an informed and mindful way, as part of a varied and balanced diet.
Furthermore, there is already some preliminary evidence of the health benefits of the MediterrAsian Diet as a whole.
Although the definition of the MediterrAsian Diet is still quite vague, it’s interesting to note that it can already be found cited in scientific literature associated with various health benefits [1][4] and also on the web with the website mediterrasian.com, which, however, provides a slightly different definition of the MediterrAsian diet than mine (for example, it does not seem to emphasize probiotic fermented foods, which I consider to be of great importance).
In Conclusion: How to Try the MediterrAsian Diet
The purpose of this article is simple: to invite you to experiment with new foods in your diet, drawing from the list above. On the one hand, choose foods that are as close as possible to the true Mediterranean Diet, and on the other, try new, typical, healthy, and tasty foods from the Asian diet.
Variety is one of the keys to healthy eating, as well as being a great way to bring more flavor to your daily meals!
Here’s what you can do:
- Next time you’re at the grocery store, pick up one of the foods from the list above that you’ve never tried before!
- Try my One-Food-Flip (OFF) Game to help you incorporate new foods into your daily routine.
#MediterrAsian #DietaMediterrasian
Versione in italiano: Dieta MediterrAsian per la Salute tra Occidente & Oriente
References
[1] Nutrition and Healthy Ageing: Calorie Restriction or Polyphenol-Rich “MediterrAsian” Diet?
[2] Dieta mediterranea | Wikipedia
[3] Diet Review: Mediterranean Diet | Harvard T.H. Chan School Of Public Health
[4] MediterrAsian Diet Products That Could Raise HDL-Cholesterol: A Systematic Review
