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Top 5 Asian Foods for Weight Loss

Updated on March 30, 2014
Tofu | Source
Brown Rice
Brown Rice | Source

Time-Tested and Proven Effective Asian Foods for Weight Loss

Foods for weight loss abound in the Asian diet.

This is because the Asian diet is a cultural representation of how Asian people consume plenty of vegetables, fruits, seaweeds, healthy fats in oils, fishes, and teas.

It is also a demonstration of how Asians cut down on red meat and dairy products, foods that have been proven to contribute to weight gain.

In the Asian diet, Asians use natural foods for weight loss in recipes that involve fermentation, steaming, boiling, stir frying, as well as other methods of preparing and preserving foods that do not increase unhealthy fats.

While there are plenty of foods for weight loss in the Asian diet, some are so remarkable they deserve special mentions.

The top Asian foods for weight loss present in the Asian diet are tofu, miso, brown rice, kanten, and shirataki noodles.

Aside from their abilities to facilitate weight reduction, these Asian superfoods are loaded with nutrients and completely able to deliver health benefits.

Tofu, miso, brown rice, kanten, and shirataki noodles are all parts of the traditional Asian diet, which has come under attack by modernization in Asia.

Today, many Asians have seem to forget about the incredible health benefits of their traditional foods as they prefer to eat several unhealthy western foods, resulting in increasingly high rates of obesity, cancer and chronic diseases in many Asian countries.

In spite of this recent trend, the good judgment of eating Asian foods for weight loss would still be helpful to people struggling with obesity and unhealthy fats.

Below are descriptions of top Asian foods for weight loss.

1. Tofu - Great Substitute for Meat

Made from the curds of soybean milk, tofu originally came from China and has now become a mainstream ingredient in many Asian dishes across the Asian continent.

As a food for weight loss, tofu is low in calories, low in saturated fats and sodium, but high in proteins, making it an excellent meat substitute for people struggling with weight gain.

On top of that, tofu helps promote good heart, prostate, and bone health.

It also boosts energy, helps develop strong muscles, and balances menopausal hormones.

This Asian food for weight loss is best prepared grilled, sautéed, baked, or mixed with vegetables.

2. Miso – Distinctly Flavored Paste for Weight Loss

Made from fermented soy beans, miso is an Asian condiment that facilitates weight loss.

It is low in calories and fats, with only about 50 calories and 2 grams of fats per ounce.

Miso used in soups also curbs appetite and keeps eating in check because it is filling.

Other than its weight loss properties, miso is also outstanding for its abilities to boost the immune system with its zinc, copper, and manganese contents; boost energy; reduce cancer risk; enhance digestion and nutrient absorption; and fight certain kinds of viruses.

This Asian food for weight loss is best mixed in broth or other vegetable-based dishes.

3. Brown Rice – Low-Calorie Starch-Based Food

Even if it is rich in starch, brown rice is actually low in saturated fats, calories, cholesterol, and sodium, making it ideal food for people wanting to reduce their weights.

Brown rice is a staple food from which many Asians get energy.

They eat brown rice together with other healthy foods in order to give them a sense of fullness.

Other tan its ability to help in weight loss, brown rice is packed with nutrients like calcium, iron, manganese, phosphorus, potassium, protein, selenium, as well as vitamins B and K.

This Asian food for weight loss also reduces risks of certain kinds of cancer, increase in blood sugar, ulcers, diarrhea, and constipation.

4. Agar – Seaweed that Suppresses Appetite

Agar is a form of dried and tasteless seaweed that has substantial amounts of fiber and virtually zero calories.

This food for weight loss works wonders by suppressing the appetite, helping people stop gorging on unhealthy foods that drive up intake of calories and saturated fats.

This Asian food for weight loss is very versatile.

It can be easily mixed in drinks and other foods as they easily absorb the taste of these foods.

It can also be used as a thickener in soups, juices, or syrups.

5. Shirataki Noodles – Superfood for Weight Loss

Made from the tubers of the Asian konjac plant, the Shirataki noodles are arguably the super star among all Asian foods for weight loss.

This is because Shirataki noodles have practically no fats, sugar, and calories.

Much of their carbohydrates do not end up in small intestines.

They are also bland, helping them effortlessly blend with any other kinds of foods and aiding weight-losers in eating interestingly flavored meals without the guilt.

The marvel of Shirataki noodles lies in their property called glucomannan, a type of soluble fiber that reduces insulin after eating meals, reduces hunger, and delaying the emptying of the stomach.

This Asian food for weight loss also has healthy bacteria that speed up digestion.

Copyright © 2011 Kerlyn Bautista

All Rights Reserved

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    • profile image


      6 years ago

      I wanted to reach right into the video and taste a pinch of your recipe, looked delicious!

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @BkCreative Ouuuiii! So honored you stopped by! I've read your hubs about all these delicious foods. Thank you for finding the time to comment :)

    • BkCreative profile image


      7 years ago from Brooklyn, New York City

      You've done such an excellent job here and what great photos. I'm a big fan of the shirataki noodles - which can keep me full all day. Sometimes I have to remind myself to pick up these products - for example, I just picked up miso soup after reading once again about its amazing health benefits. I do eat tofu, brown rice and once picked up agar flakes.

      All healthy, delicious and so satisfying and they do keep my weight down - no need to count calories.

      Thanks a million for a great hub and a reminder that being healthy can actually be a pleasure!

      Rated up and more!

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @couponsexpert Hello! You just gave me a great idea - hubs about foods for losing weight per international cuisine :) Thank you!

    • couponsexpert profile image


      7 years ago from Zahle, Lebanon

      For someone who loves asian food and wants to lose weight, I think this hub is great. I like to see hubs like this for losing weight each cuisine. For instance, Italian, French, Mexican...

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @bangingbeauty Hi there! Thanks for dropping by my hub. Tofu is also part of my diet although I get to eat brown rice only once in a while :(

    • bangingbeauty profile image


      7 years ago

      Great tips, I love tofu and brown rice as part of my diet.

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @Eileen Goodall You're welcome :) Yeah, you can use agar-agar in your stews. You can also use it in ice creams and other desserts, soups, jellies, and other dishes.

    • Eileen Goodall profile image

      Eileen Goodall 

      7 years ago from Buckinghamshire, England

      This is really interesting and had never heard of Agar Agar until now, I think it would be great to use as a thickener in stews that I make so that I would eat less of them and still be able to have them. Will try it and let you know - thanks for the information and great blog.

    • Injured lamb profile image

      Injured lamb 

      7 years ago

      I love tofu "sometimes" when it is in deep fry...oops, not a way for losing weight i suppose...but luckily i do love agar...thanks for the sharing kerlynb...have a nice day!

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @felicitylovespari Congratulations, you seem to have one healthy diet! Keep it up girl. Your body will thank you for all these wonderful foods you feed it :)

    • felicitylovespari profile image


      7 years ago

      Love all these things so good for me. I love miso when I am out for sushi. Brown rice is a staple of my kitchen. Tofu not all the time, but I like it. :)

    • Lord De Cross profile image

      Joseph De Cross 

      7 years ago from New York

      Woke up back thinking of those 7000 Islands from QUEZON, Luzon and all the food ending in 'Cancion' Nice to meet you Kerlybn.... but still MISSED A MISO. I think i will go to this restaurant caLLED 'CASA MANILA'

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @lord de cross Whoa, you're hubbing at 3:14 a.m. NJ time?! :D Now satisfy that hunger pang with Asian foods! :)

    • Lord De Cross profile image

      Joseph De Cross 

      7 years ago from New York

      Now you made hungry in english an in tagaloh! The problem 3.14am in the USA. Nice hub and instructive. Love soups by the way. gracias amiga! I miss already that Miso!

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @kitikits Thanks for leaving your comment. Tofu, miso, brown rice and agar are readily available in wet and dry markets :)

    • kitikits profile image


      7 years ago from Philippines

      Oh! I wish all these recipes are accessible in the Philippines.

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @kittythedreamer Glad you found it useful. Thank you. I think some Asian stores there sell miso so people can cook their own miso dishes at home :)

    • kittythedreamer profile image

      Kitty Fields 

      7 years ago from Summerland

      Voted up and useful. I love miso soup, unfortunately I haven't had a good bowl of it for awhile. All of the restaurants here seem to do it an injustice. The other foods look delicious in this hub and also low-fat and low-calories, as well.

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @Blair Rockefeller Thanks again for your comment, really appreciate it. I think you can easily find Shirataki noodles and all the other foods listed in this hub at your nearest Asian store there in the states :D

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @microjobs You are welcome. Hope you get the chance to prepare one of these foods really soon :)

    • Blair Rockefeller profile image

      Blair Rockefeller 

      7 years ago from Atlanta, Georgia

      This is a great hub. I've lost 50 pounds going low fat low carb (healthy carb). Eating smaller portions of meat and larger portions of vegtables. This blog has given me some more foods to add to my diet. I hope I can find those noodles in my local grocery store here in the states.

    • microjobs profile image


      7 years ago

      Fantastic, thanks for sharing this. I'd like to try to make these one day.

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @nicred Ouuiiii! Go try them out :)

    • nicred profile image


      7 years ago from Cape Town South Africa

      These all look so great. Oh my I will have to try these. Om nom nom nom. :)

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @Thelma Alberts Oh, you're so kind to leave a comment. The pics also make me hungry! Good thing, these foods won't make us fat :D

    • Thelma Alberts profile image

      Thelma Alberts 

      7 years ago from Germany

      Very well done! Now I am hungry and I want to grab the food that are shown here, lol. Thanks for sharing.


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