Asian Slim Secrets: How To Enjoy Meat And Avoid The Fat

Some people think that Asians don’t eat meat on a daily basis. That might be true for the people who live in rural areas of some developing countries. But most Asians who live in the cities, especially in developed countries like Singapore, Japan, South Korea and also here in the US, enjoy meat every day.

The difference between Asian and Western meat dishes is in the method of preparation of the meat.

Asian Method of Cooking Meat

•The meat is sliced into thin pieces. All the visible fat is easily discarded.
•The sliced meat can better absorb the seasoning. As a result, the meat has a strong flavor, saltier or spicier. Because of the strong flavor, it has to be eaten with something bland such as steamed rice.

•Varieties of vegetables are added to give color and contrast and to complement the meat dishes.

Western Method of Cooking Meat

•The meat is served in big, thick slices. A lot of fat (marble) is trapped inside the meat. Because of the thickness, it does not absorb the seasoning well. It has a weak, blander flavor compared to Asian meat dishes. To add more flavor, butter, cheese or meat sauce is added.

•Typically served with potatoes or bread with additional oil and fats.

•Vegetables are served on the side, usually with high-calorie, high-fat dressings.

If you enjoy meat the Asian way, you will find it easy to adhere to the recommendation by the American Heart Association to eat no more than 6 ounces of lean meat in a day (about the size of two decks of cards).

Why do Scientists Suggest that We Limit Our Daily Intake of Meat?

• It is high in cholesterol.

• It is high in saturated fat. Scientists found that other than the natural cholesterol found in food, our body produces cholesterol from the saturated fat we consume. Since meat is high in both cholesterol and saturated fat, it gives us double trouble.

Fat and cholesterol form a buildup which clogs the arteries and blocks the flow of blood, which leads to hypertension, stroke or heart attack.

• Studies have found a strong correlation between meat consumption and Alzheimer’s disease, kidney disease, breast cancer and prostate cancer.

All Fats are Not Created Equal

There are 3 kinds of fat:

• Saturated fat is bad because it raises cholesterol, which clogs up arteries.

Characteristic: solid at room temperature
Mostly found in meat and dairy products such as cheese, butter and cream.

• Trans fat is an unsaturated fat from vegetable oil, processed to become solid. It also increases cholesterol. Margarine is an example. Liquid or soft margarines contain less trans fat than the hard ones.

Limit your daily intake of saturated and trans fat to 10 % of your total calories (about 20 grams for most people).

• Unsaturated fat
Unsaturated fat is not as bad as saturated fat. This kind of fat does not clog arteries but it is still high in calories (1 gram of fat yields 9 calories). When you eat nuts or use vegetable oil (including olive oil), keep in mind that they are very dense in calories.

1 cup of peanuts = 840 calories
1 tablespoon of vegetable oil = 120 calories.

Characteristic: not solid at room temperature.
Usually found in nuts, vegetable oil and fish.

Limit your daily intake of unsaturated fat to 20 % of your total calories (about 40 grams for most people).