Thai Cuisine: What Benefits Does It Offer?
Traditional Thai cuisine is a reflection of the country’s cultural values and aims to combine the pleasure of the palate with the healing properties of its ingredients. The latter provide good amounts of nutrients, such as fiber, vitamins, minerals and proteins.
It involves abundant use of fresh vegetables and herbs, as well as rice, seafood and meat seasoned with spices. Curry, soups and salads are simple and quick dishes to prepare.
It is therefore not difficult to enjoy the benefits of Thai cuisine even at home. In this article, we present some easy-to-cook tips and recipes.
Main ingredients of Thai cuisine
Thai cuisine is full of intense flavors ranging from salty to bitter, spicy and sweet. Although Thai recipes may seem difficult to make at home, with just a few basics you can already get tasty and simple dishes. The ingredients that cannot be missing if you want to try Thai cuisine are:
- Rice : the main cereal of Thai cuisine. Wheat is not very present, therefore perfect for people suffering from celiac disease. The most used varieties of rice are Jasmine and Glutinous. Choosing the wholemeal version results in a greater amount of fiber, minerals and vitamins.
- Coconut milk. It is the typical basis of curry and some traditional soups. Contains lauric acid which lowers LDL, or bad, cholesterol and raises HDL, or good.
- Green papaya. It is the unripe fruit of papaya, which is one of the ingredients of the most famous Thai salads. It offers vitamins, fiber and lycopene, a substance with a high antioxidant value.
- Spices. They are widely used in Thai cuisine; they guarantee characteristic colors and aromas to the dishes. Among these, galangal, turmeric and cardamom are sources of antioxidants, vitamin C and anti-inflammatory substances. Also noteworthy is the use of Thai basil, garlic and chilli.
- Tofu. In Thailand it is prepared fresh every day. It provides vegetable protein with essential amino acids and is therefore a good alternative to meat and fish. Contains isoflavones whose possible positive effects on reducing the risk of type 2 diabetes and osteoporosis have been studied.
- Seafood. Many dishes involve the use of prawns, prawns, squid or white fish. Excellent source of essential nutrients such as omega 3 fatty acids, proteins, fat-soluble vitamins and mineral salts.
Who is Thai cuisine not suitable for?
Traditional Thai cuisine is generally considered a healthy choice, as it involves the addition of a large variety of vegetables. However, some cooking methods and certain condiments can be unsuitable and unhealthy.
First of all, in many dishes we find monosodium glutamate, added to enhance the flavor. Although the US Food and Drug Administration considers it a safe ingredient, its use is subject to controversy, so it must be indicated on product labels.
After the consumption of glutamate, symptoms such as nausea, sweating and hot flashes, headache, pressure or tension in the face, numbness and tingling, weakness have been found in some cases.
Another common ingredient is sugar, which is also added in savory recipes such as soups or sauces to dress vegetables and salads. If consumed in excess, it has negative health effects, so it’s best to limit your intake.
Furthermore, some recipes provide for an abundant use of fats; this is the case with sandwiches, rice and fried noodles. Some types of curries include the addition of coconut milk and the result is a high content of lipids and calories, the consumption of which must instead be controlled.
6 healthy Thai recipes
Let’s see 6 typical preparations of Thai cuisine that offer different benefits for our health. If you are not very familiar with this cuisine, you can start with these dishes.
Tom Yam Gung (shrimp soup)
It is a spicy dish made with mint, lemon, galangal, lime leaves and scallions. Naturally, prawns or cooked prawns are added and seasoned with fish, pepper and chilli sauce.
Som Tam (green papaya salad)
It is a typical recipe and in Thailand it is found everywhere. The main ingredient is julienned green papaya. It is accompanied by vegetables such as tomatoes and garlic, along with dried shrimp and peanuts.
Pad Thai (Stir-fried rice noodles)
It is one of the best known national dishes. It is prepared with rice noodles accompanied by vegetables, such as bean sprouts and peanuts. Protein ingredients such as tofu, meat or eggs are also added. The dish improves its nutritional qualities if sautéed in extra virgin olive oil in moderate quantities.
Laab Khai (chicken salad)
Originating in the north-east of the country, it is a chicken salad with vegetables, spices and herbs. It is served together with lettuce leaves and glutinous rice, which make the dish complete and nutritious.
Spring rolls
They are usually served as an appetizer. They are prepared with raw vegetables such as lettuce, carrot or cucumber wrapped in rice paper sheets.
Green, red or massaman curry
The basis of this recipe is a mix of spices and herbs pounded in a mortar. After the dough has been fried, the other ingredients are added and everything is cooked together. You can prepare them with chicken, veal, shrimp or king prawns.
Thai cuisine and healthy eating
Including Thai food in your diet is a healthy choice, as it includes fresh and nutritious ingredients such as vegetables, herbs, spices, animal proteins and rice. However, it also has some critical points in terms of the addition of sugar, glutamate and fats.
Many typical dishes are instead healthy and nutritious. Once you become familiar with this cuisine, you can prepare tasty dishes at home or choose with greater awareness at the restaurant, sure to make a good choice.
