living young
The secret to longevity
KRISDA SIRAMPUJ
Two thousand years ago, the proudest boast was civis romanus sum (I am a Roman citizen).
Today, in the world of freedom, the proudest boast is ich bin ein Berliner - delivered by the late US President John F Kennedy on his visit to Berlin in 1969.
Today, however, if any speech is to be delivered it should be "I am Thai". That's because we're one of the rare countries with an abundance of natural resources and know-how for quality living, including healthy eating habits.
It has been known for a long time that the best anti-ageing diet is Mediterranean, because it is rich in fruits, vegetables, grains, legumes and omega-3 fatty acids, and low in saturated fat like red meat. Maintaining a Mediterranean diet is quite costly and most of the ingredients for its cuisine is not easy to find in Thailand.
However, Thai food comprises all necessary anti-ageing ingredients like a Mediterranean diet, such fish, green leafy vegetables, wholegrains and nuts, which contains good fat, and a limited amount of red meat, which is a source of saturated fat.
Besides, eating Thai food is about sharing meals with family and friends, taking time, taking pleasure and making every meal a hearty celebration.
Dozens of meticulously conducted studies have shown that Mediterranean and Asian diets are associated with a long lifespan, low rates of obesity and low rates of illnesses such as heart disease, Alzheimer's disease and cancer.
Studies have also shown that when Mediterranean and Asians abandon their traditional diets in favour of a Western-style diet, they gain weight and the risks of diseases increases substantially.
Here are a few characteristics of the Thai Mediterrasian diet:
- A large portion of vegetables and fruits, including green leafy vegetables such as kale, spinach, cabbage, cauliflower.
- A choice of legumes such as string beans, black beans, peanut and chickpea, which is the best source of anti-oxidants and natural fibres.
- Regular consumption of moderate amounts of fish and poultry like namprick pla-too (fried mackerel with rice and chili paste). Recent research suggested that Thai fish, including sea fish and freshwater fish are more favoured over farmed poultry.
- Sources of protein from fish, egg s and soya products, which contain omega-3 fatty acids, easily digestible amino acids and phytoestrogens. These are the essential elements for health.
- A low sugar diet. Traditional Thai food uses less sugar than cuisines. Moreover, unprocessed sugar such as palm or coconut sugar is used, unlike in a Western diet where glucose, sucrose, dextrose, high fructose corn and malt syrup are used.
- Dairy products are rarely used.
- Fresh fruits are the typical daily desserts. Sweets and saturated fat desserts should not be consumed more once than a week. Total fat consumption is approximately 25 to 30 per cent of energy, with saturated fat not more than seven to eight per cent of energy (calories).
- Despite not using olive oil, Thai cooking uses rice bran oil, safflower oil, sesame oil, sunflower and camellia oils, which are anti-oxidants and a lot cheaper than extra virgin olive oil.
If you want to live longer and look younger, start adopting eating Thai food.
For example, eat more green vegetables and less beef, pork and poultry. The sooner you start to practice an anti-ageing diet protocol, the better results you will get.
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