From the Guidelines
The most effective way to confer similar health benefits of an Asian-inspired diet is to focus on consuming whole foods rather than relying on supplements, as the synergistic effects of complete foods provide benefits that supplements alone cannot match. When considering supplements, it's essential to prioritize whole foods first, as they provide a complex mix of nutrients that cannot be replicated by isolated supplements 1. Some common supplements that may be considered in an Asian-inspired diet include:
- 1-2 cups of green tea daily (or 250-500mg green tea extract) for its catechins and polyphenols
- 1-3g of fish oil for omega-3s, with a recommended 1 g of EPA and DHA (combined) per day for patients with documented CHD 1
- 500-1000mg of turmeric extract (with black pepper for absorption) for its curcumin content
- Probiotic supplements containing 1-10 billion CFUs for gut health However, it's crucial to remember that these supplements should not replace a balanced diet rich in whole foods, and their use should be approached with caution, as high-dose supplements can have risks that outweigh their benefits 1. The traditional Asian diet's benefits stem from its emphasis on plant foods, moderate protein, minimal processed ingredients, and cooking methods that preserve nutrients, making whole foods the best choice for optimal health.
From the Research
Recommended Doses of Supplements in an Asian-Inspired Diet
The recommended doses of supplements in an Asian-inspired diet that confer similar health benefits are not explicitly stated in the provided studies. However, some studies provide information on the recommended doses of certain supplements that can be applied to an Asian-inspired diet.
- Omega-3 fatty acids:
- The study 2 recommends a daily dose of at least 1 g of long-chain omega-3 fatty acids for patients with known coronary heart disease, and at least 250-500 mg daily for individuals without disease.
- The study 3 used a daily dose of 3 g of fish oil, containing approximately 210.99 mg EPA and 129.84 mg of DHA, to reduce nicotine dependence in smokers.
- Other nutrients:
- The study 4 highlights the importance of considering seven key nutrient concerns for plant-based diets, including protein, essential fatty acids, vitamin B12, iron, calcium, zinc, and vitamin D.
- The study 5 recommends a dietary pattern that emphasizes nutrient-dense foods, including fruits, vegetables, whole grains, low-fat dairy, lean protein foods, and vegetable oils, to reduce the risk of cardiovascular disease.
- The study 6 supports the intake of certain types of nutrients, specific food groups, or overarching dietary patterns that positively influence health and promote the prevention of common non-communicable diseases.
Key Considerations for an Asian-Inspired Diet
When considering an Asian-inspired diet, it is essential to take into account the following factors:
- The study 2 notes that sustainable sources of omega-3 fatty acids will need to be identified if long-term cardiovascular risk reduction is to be achieved at the population level.
- The study 4 emphasizes the importance of evaluating symptomatic patients on a plant-based diet for potential nutritional deficiencies.
- The study 5 recommends limiting foods and nutrients that are high in solid fats, dietary cholesterol, added sugars, refined grains, and sodium.
- The study 6 highlights the benefits of dietary patterns that are higher in plant-based foods and lower in animal-based foods, particularly fatty and processed meats.