Sep 28, 2023
By Ms. Anh Thu
Overview
Vietnamese food has long gained a worldwide reputation and popularity because of its irresistible delicious taste. However, when coming to Vietnam, many tourists question: Is Vietnamese food healthy? Crispy dishes often come with a lot of fat and protein, which sometimes have negative effects on human health. In fact, Vietnamese Cuisine is a combination of delicious and healthy, becoming one of the healthiest ethnic cuisines globally. If this is true, let’s find the answer with us!
About Vietnamese cuisine
Vietnamese cuisine is a unique blend of five distinct tastes: sweet, salty, bitter, sour, and spicy. It is low in sugar and gluten-free, often made with rice noodles, paper, and flour. Key ingredients include lemongrass, ginger, mint, long coriander, Saigon cinnamon, bird's eye chili, lime, and Thai basil leaves. Vietnamese cuisine is known for its health benefits, including low-fat, immune-boosting, vitamins, minerals, and gluten-free dishes. The popularity of Vietnamese cuisine stems from its diverse, delicate, and distinctive dishes, utilizing local specialties. Vietnam has been ranked 5th among the top 10 countries with the best food, according to Canadian magazine The Travel.
The Chinese-derived cosmological principles of Am and Duong (yin and yang) and ngu hanh (the five elements) are applied to this dish, which combines rice with four side dishes (Avieli, 2011). The am principle promotes a balance between the feminine energy of yin and the male energy of yang. The dish is a combination of white, bland rice and colorful, savory side dishes. The cold-hot paradigm is applied in the culinary world, with certain ingredients heating and others cooling. For example, sour fish soup is eaten hot but has a cooling influence.
The five elements theory posits that the world is composed of water, fire, wood, metal, and earth, with their interrelated cycles of production and destruction. This theory is applied to the culinary realm, with rice representing earth, soup representing water, greens representing wood, fish sauce representing fire, and dry dishes representing metal. The theory also influences the five basic cooking modes: raw, steamed, boiled, fried/grilled, and fermented. The combination of rice and four side dishes aligns with Chinese-derived cosmological principles of Am and Duong (yin and yang) and ngu hanh (five elements), and the five textures: crispy, crunchy, chewy, soft, and silky.
Is Vietnamese food healthy?
Vietnamese food is considered one of the healthiest ethnic cuisines globally. Vietnamese food is a healthy and green option that can compete with the popular Mediterranean diet due to its focus on fresh ingredients, minimal cooking, leafy greens, fish, minimal animal protein and fat, and moderate sugar use. Consuming less meat reduces environmental pressure and pollution, as it costs the same to produce one meat calorie as to produce seven to ten vegetal calories. By presenting Vietnamese cuisine and Asian cuisines as viable tools in a "green cuisines" arsenal, students can increase their appeal and appreciate the nutritional and cultural value of Vietnamese food.
Why Vietnamese food is good for health?
Leafy Green Vegetables
Leafy green vegetables are highly valued in Vietnamese cuisine due to their nutritional value and taste. The leafy green vegetables, such as Malabar spinach, Morning Glory (water spinach or swamp cabbage), bok choy, lettuce, and cabbage are commonly included in every meal from breakfast to dinner. Vietnamese food is considered one of the healthiest ethnic cuisines globally, and their prominence of leafy green vegetables can be attributed to their health benefits. This highlights the importance of leafy green vegetables in Vietnamese cuisine.
Low-fat cooking method
Vietnamese cuisine is healthier compared to Western and Chinese dishes, with minimal fat content. While Chinese dishes are usually cooked with a bit of excessive use of oil, Vietnamese food is mainly boiled, steamed, stewed, and braised…hence the low quantity of fat and nutrition remaining. The cooking method of boiling, steaming, stewing, etc. instead of frying in Vietnamese cuisine limits the quantity of oil and fat content in each dish. As a result, the presence of greasy dishes in Vietnam is quite rare.
Low-fat seasoning method
Vietnamese add flavor to food by using low-calorie condiments such as fish sauce and lemongrass without adding additional calories. Fish sauce, also known as "nuoc mam," is a significant spice in Vietnamese cuisine, made from fermented anchovies and salt. It enhances the sweetness and saltiness of dishes and is used in dipping sauces. Each dish has a unique dipping sauce, typically containing lime juice, sugar, chili, and garlic and is considered the soul of the dish. A taste of "nuoc mam" is essential for a complete Vietnamese culinary experience. This is a contributing factor to the fact that Vietnamese cuisine is so healthy.
Fruits
Vietnam also has an abundance of fruits to make delicious desserts. Palm sugar, commonly used in Vietnamese dishes, has a lower glycemic index than regular sugar, making it healthier. Vietnamese food in general is often low in calories and rich in fiber to help you feel full longer. Many dishes, especially spring rolls, and seasonal salads contain herbs and special spices instead of oil and milk like Western dishes. This is especially healthy when helping eaters maintain a healthy weight and lose weight.
Top 7 delicious and healthy dishes in Vietnam
1. Chao ga
Chao ga, a Vietnamese congee or rice porridge, is popular in Asian countries for its easy digestion and easy consumption. It is made by cooking rice in water, which becomes a thick soup when absorbed. Additional ingredients like mushrooms, beans, peas, or traditional herbs can be added, and meat like shredded chicken can enhance the flavor. Chicken soup is a healing and nutritious meal that can be enjoyed even during the colder months. Vietnamese cháo gà is a low-cost version of this soup that can feed a large group.
2. Goi Ngo Sen
Goi ngo sen is a raw brown organic lotus root salad, rich in fiber and vitamins, that aids digestion, lowers blood pressure, and reduces cholesterol. The lotus stem salad is a delectable combination of pickled vegetables, sweet prawns, herbs, fried shallots, toasted peanuts, and a spicy dressing. It can be enjoyed with carrots, pork, shrimp, herbs, and seasoning for a satisfying meal.
3. Ca Kho To
Clay pot fish and pork are popular dishes in Vietnam due to their ability to absorb heat, cook evenly, neutralize pH balance, and caramelize without the need for sugar, as clay pots interact with food acidity and neutralize pH.
4. Canh Chua
This dish, native to the Mekong Delta region of southern Vietnam, features pineapple, tomato, and bean sprouts in a tamarind-flavored broth. Fish and prawns are added for flavor and texture. Garnishes include garlic and scallions. The dish can be enjoyed as a soup or with rice vermicelli for a noodle soup.
5. Rau Muong
Rau Muong is a popular dish of stir-fried water spinach with garlic, perfect for pairing with steamed fish and brown rice. It's rich in vitamins, minerals, antioxidants, and essentials for the body, and can be made with less fish sauce to reduce sodium. It's a delicious and nutritious choice for any meal.
6. Pho
Noodle soup, like pho, is a healthy breakfast option with a clear broth made from meat, noodles, and herbs. It's filling, low in calories, and rich in fiber, antioxidants, minerals, and vitamins. To reduce fat content, ask the waiter to add less meat. The Vietnamese phrase "Ít bún, nhiều rau" suggests fewer noodles and more vegetables.
7. Goi Cuon
Goi cuon is a healthy and delicious appetizer made with salad leaves, vermicelli noodles, shrimp, and greens wrapped in rice paper. It contains minimal oil and almost zero fat, making it flavorful. It's important to avoid being mistaken for deep-fried rolls, which are deep-fried in oil. Goi cuon comes with fish sauce and peanut sauce for dipping, with the fish sauce being the best choice for this meal.
