Healthy Eating: Is a Mediterranean Diet in Thailand Possible?
If you want to grow old healthily without all kinds of complaints, pay attention to what you eat. What you often hear or read is that a Mediterranean diet is the best of the best. But can you also follow a Mediterranean diet in Thailand?
To answer that, let's first look at what exactly a Mediterranean diet is and why it is so healthy. A Mediterranean diet is known for its healthy and balanced nutritional principles that are inspired by the traditional eating habits of countries around the Mediterranean Sea, such as Greece, Italy and Spain. The most important characteristics of a Mediterranean diet are:
Lots of vegetables, fruits and legumes
The diet emphasizes high consumption of vegetables, fruits, legumes (such as beans and lentils), and whole grains. These foods are rich in fiber, vitamins, minerals, and antioxidants, which contribute to good health and a lower risk of chronic diseases.
Olive oil as the main source of fat
Instead of butter or other animal fats, olive oil is often used. Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats and antioxidants, which contribute to a healthy heart and lower inflammation in your body.
Fatty fish and lean meat
Fish, especially oily fish such as salmon, mackerel and sardines, is an important source of protein and healthy omega-3 fatty acids. Red meat is limited and lean meats such as chicken and turkey are preferred. Omega-3 fatty acids contribute to heart and brain health.
Moderate consumption of dairy
Dairy products are consumed in limited quantities, mostly in the form of cheese and yogurt. This helps to promote calcium intake without excessive consumption of saturated fats.
Moderate use of alcohol, mainly red wine
Red wine is often associated with the Mediterranean diet and can be consumed in small quantities (preferably no more than one glass per day). It is considered a source of antioxidants such as resveratrol, which may have beneficial effects on the heart.
Using herbs and spices instead of salt
The diet encourages the use of fresh herbs, such as basil, oregano, garlic and thyme, to flavour dishes, instead of salt. This not only enhances flavour, but also reduces salt intake, which is important for blood pressure.
Limiting processed foods and sugars
The Mediterranean diet encourages avoiding highly processed foods, including refined sugars and white grains. Instead, the emphasis is on fresh, unprocessed ingredients.
Emphasis on social meals
In addition to food choices, the way you eat is also important. The Mediterranean diet emphasizes the importance of slow, leisurely meals often enjoyed in company. This not only aids digestion, but also strengthens social bonds and reduces stress.
The Mediterranean diet is often associated with a lower risk of cardiovascular disease, type 2 diabetes and certain cancers. It can also contribute to a healthy weight and a longer life. It is not only a diet, but also a lifestyle that emphasizes quality of life and the importance of a balanced diet.
Why is the Mediterranean diet so healthy?
The Mediterranean diet is considered one of the healthiest diets because of its combination of nutritious, whole foods, healthy fats, and emphasis on a balanced lifestyle. Here are the top reasons why the Mediterranean diet is so healthy:
Rich in healthy fats
Using olive oil as a primary fat source provides a high level of monounsaturated fats, which are known for their beneficial effects on heart health. These fats help lower bad LDL cholesterol and increase good HDL cholesterol, which reduces the risk of heart disease. Also, consuming fatty fish, such as salmon and sardines, provides omega-3 fatty acids, which have anti-inflammatory properties and protect the heart.
High consumption of vegetables, fruits and fibers
Fruits and vegetables are rich in vitamins, minerals and antioxidants, which are essential for good health and protecting the body from oxidative stress and chronic diseases such as cancer. In addition, these foods provide a high fiber intake, which is good for digestion and can help prevent intestinal problems and constipation.
Preventing chronic diseases
Research has shown that the Mediterranean diet can significantly reduce the risk of several chronic diseases. People who follow this diet often have a lower risk of cardiovascular disease, type 2 diabetes and some cancers, such as colon and breast cancer. The combination of antioxidants, healthy fats, fiber and a low consumption of refined sugars and saturated fats contributes to this.
Stable blood sugar levels
The diet emphasizes whole grains and legumes over refined carbohydrates, which helps prevent blood sugar spikes. This is especially beneficial for people with diabetes or those trying to control their blood sugar. The fiber in whole grains and vegetables slows the absorption of sugar into the bloodstream, which helps keep energy levels steady.
Reduce inflammation
The combination of healthy fats (from olive oil and fish), antioxidants (from vegetables, fruits and herbs) and fibres provides an anti-inflammatory effect. Chronic inflammation is often linked to diseases such as heart disease, cancer and diabetes. By following a Mediterranean diet, the body can better deal with inflammation and limit the damage it causes.
Positive influence on brain health
Research suggests that the Mediterranean diet may help maintain cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer's. The omega-3 fatty acids in oily fish, along with antioxidants in fruits and vegetables, protect the brain from oxidative damage and inflammation, reducing the risk of cognitive decline.
Weight management
Although the Mediterranean diet is not a specific low-calorie diet, it can help with weight management. The focus on whole, unprocessed foods, healthy fats, and fiber-rich foods helps you feel fuller for longer, making you less likely to eat unhealthy snacks or overly large portions. This can help maintain a healthy weight and prevent overweight and obesity.
Less processed foods
The Mediterranean diet encourages the consumption of unprocessed, natural ingredients and avoids highly processed foods that are often high in sugar, salt and unhealthy fats. This reduces the risk of high blood pressure, elevated cholesterol and insulin resistance, which is beneficial for overall health.
How can I follow the Mediterranean diet in Thailand?
Following a Mediterranean diet in Thailand can seem challenging due to the different culinary traditions and ingredients, but with some adjustments it is very possible. Here are some strategies you can follow to maintain a Mediterranean diet while in Thailand:
Use olive oil or local alternatives to olive oil
Olive oil is a staple in the Mediterranean diet, but in Thailand it may not always be easy to find or affordable. Supermarkets in larger cities often have olive oil available, especially in international stores. You can also order it from Lazada or Schopee. If you can’t find olive oil, try cold-pressed coconut oil or rice bran oil, both of which contain good fats. Olive oil is still the preferred choice, however, due to its higher monounsaturated fat content.
Eat lots of fresh fruits and vegetables
Thailand has an abundance of fresh fruits and vegetables that you can easily integrate into your meals. For example, papaya, mango, dragon fruit, pineapple and watermelon are widely available. For vegetables, you can choose zucchini, tomatoes, eggplant, spinach (or local varieties), garlic, onion and cucumber. These fit perfectly into a Mediterranean diet.
Fish and seafood as a source of protein
Thailand, with its rich coastline and fishing culture, offers a wide selection of fresh fish and seafood. Choose oily fish such as mackerel, tuna or sardines, which are rich in omega-3 fatty acids. You can grill or steam these to keep the preparation healthy.
Choose legumes and whole grains
Legumes such as lentils, chickpeas, and beans, which are common in a Mediterranean diet, are also available in Thailand, although you may have to look for them in specialty or international supermarkets. Rice, especially brown or whole grain rice, can serve as an alternative to whole grains. Quinoa and oats can also sometimes be found in larger cities.
Use local herbs and spices
The Mediterranean diet makes extensive use of herbs such as oregano, basil, thyme and rosemary. Although these are not widely available in Thailand, you can often find them dried in larger supermarkets or at markets in tourist areas. You can also use local Thai herbs such as coriander, mint and basil to flavour your meals, as they also have many health benefits.
Limit processed foods and refined sugars
As in the Mediterranean diet, it is important to avoid highly processed foods in Thailand. Traditional Thai meals such as fresh salads, grilled fish, and steamed vegetables fit well with this principle. Avoid ready-made meals and snacks that often contain a lot of sugar or refined carbohydrates.
Dairy products in balance
Yogurt and cheese, especially sheep’s or goat’s milk, are essential components of a Mediterranean diet. These may be harder to find in Thailand, but Greek yogurt or other types of yogurt are often available in larger supermarkets and tourist areas. Be sparing with processed cheese, which tends to be higher in saturated fats.
Prepare meals yourself
Although Thai cuisine offers many healthy options, cooking at home can help you stay on top of your diet. Visit local markets for fresh ingredients and prepare simple Mediterranean dishes like salads, grilled fish, and vegetable dishes with olive oil. This will help you avoid the typical Thai sauces and seasonings, which are often high in sugar and salt.
Pay attention to portion size and eat in company
An important aspect of the Mediterranean diet is not only what you eat, but also how you eat. Take time to enjoy your meals, avoid stress and eat with others when possible. This is good for your digestion and contributes to a healthy lifestyle.
Conclusion
While you may not be able to find all of the Mediterranean ingredients in Thailand, there are plenty of local alternatives that make it easy to follow the diet. By focusing on fresh vegetables, fruits, fish, healthy oils and legumes, and avoiding processed foods, you can enjoy the health benefits of a Mediterranean diet even in Thailand.
Sources:
- Harvard School of Public Health – This resource provides comprehensive information about the Mediterranean diet and how it contributes to heart health and lower mortality rates. Source: Harvard TH Chan School of Public Health
- Mayo Clinic – The Mayo Clinic discusses the health benefits of the Mediterranean diet, including its positive effects on reducing heart disease and diabetes. Source: Mayo Clinic – Mediterranean Diet
- American Heart Association (AHA) – The AHA discusses how the Mediterranean diet contributes to heart health and how it compares to other diets. Source: American Heart Association
- National Health Service (NHS) – The UK NHS provides information about the Mediterranean diet and its role in the prevention of chronic disease. Source: NHS – The Mediterranean Diet
- European Society of Cardiology (ESC) – This scientific article provides insight into the evidence for the role of the Mediterranean diet in reducing cardiovascular risk. Source: European Society of Cardiology
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
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With my small work pension I can barely get by at the end of the month. Such diets are all very nice but cost a lot of money.
A simple bottle of olive oil is no longer affordable here. Fresh fish costs quite a bit of money. And dairy products, which are not really Thai specialties, are also quite expensive. A small piece of cheese costs a fortune here.
So I have to pass, as nice as the above article sounds. Just like all those praised vitamins and nutritional supplements. All good for those who can afford them. I stick to my bowl of rice or noodles, with a few pieces of chicken or pork.
Even in that case, there is a solution.
Not all sea fish is expensive and it is a matter of finding out what you like. Pla toe or Indian mackerel is still good to eat and affordable? Fried egg with cha-om in it and a bowl of greens also fills the stomach.
Baking your own pita bread with roasted onions, aubergines and homemade hummus can't be the main prize either.
And then we have the legumes and fish dishes from Central and South America. Chevise of tilapia and the beans with corn dishes are not necessarily more expensive than a piece of chicken or pork and so actually pushing culinary boundaries can also be done with a smaller budget.
And on the other hand, there is actually nothing wrong with kaprao, pak boeng, kua kling, soups and other affordable dishes. As long as there are greens and eaten in moderation, then there is nothing wrong, the past of mankind has proven and there are enough in Thailand who still prove it. Poverty only seems to be fattening in Western countries and that also says something.
Do you know how many fish actually come out of the sea?
Everywhere you go in Thailand you will see fish farms and rest assured that the fish is anything but healthy.
And yes, you are right, eat lots of vegetables. But then hope that they are not treated with all kinds of pesticides because they know that well here too.
You can leave that hope out, Kees.
In commercial cultivation of plants or animals, these are abundantly present, mainly due to ignorance of use.
Control only upon export.
In other words, any potential benefit you may receive may turn out to be disappointing.
You can wash vegetables and I can't help but get the impression that the poison that was sprayed since the 60s was healthier than the current products. Back then, cowboys like Bayer could do whatever they wanted because what did the common people know about it? They wanted food and preferably as undamaged as possible? Every allotment gardener knew and knows that this is quite difficult. The youth of that time simply consumed it all without question and now they are the critical elderly who are afraid of pesticides. Maybe it wasn't all that dangerous after all because the chance of cancer is only statistical and cannot be determined per person.
Of course, in Thailand, agents are still sometimes used that have long been banned in the West, and this has to do with the enormous virus pressure in the tropical climate.
It is sometimes frustrating that home-grown herbs with good seeds and care fail due to a pest and that in some places those kinds of herbs just grow by themselves and look healthy.
The air, soil and water all have a certain level of pollution, but given the growth of the world population since the use of pesticides, perhaps the culture of fear that is being instilled could also be reduced a little.
'You can wash vegetables' Yes, and then the poison is gone? So if it rains once, all the poison is gone…. I don’t think so. What you can do is wash your vegetables and fruit in a bowl of water with some apple cider and baking soda. Let it soak for a minute, then rinse with clean water.
You shouldn't let yourself be instilled with a culture of fear, Eric.
In the Netherlands, the rules and, above all, controls have been reduced to a level that is acceptable, on paper at least, because when the dollar grows rapidly, people sometimes forget 'something'.
In Thailand this is not the case, except for professional cultivation that is aimed at export. There will be controls by Thailand itself, but also by inspectors in the receiving country in Europe.
This blog has also paid attention to this in the past.
The Thai home gardener just does whatever he wants.
In my opinion, the Thai government is looking the other way.
Poison of all shapes and sizes is available for purchase by anyone.
Local large hardware store here a kind of Gamma from very small doses to five liter container.
What you want and how much you want.
No registration, nothing, nada.
And so the entire 'ladder' of control is reached, all the way to the consumer.
Ignorance often in use by growers, often also very strict intent, pesticides are not only on the plant when used but also in it.
In Jomthien, where I lived, I also ate according to the Mediterranean diet. It cost me about THB 15.000 a month at the time. I always cooked myself, bought only fresh vegetables and fruits at the market. Salmon, nuts, legumes, I bought in the basement of the well-known supermarket between Beach Road and Second Road in Pattaya. I forget the name. And at that little shop on Thappraya Road near the arch over the street, I bought e.g. olive oil, cocoa powder, oatmeal flakes, etc. From a mobile fishmonger I occasionally bought a large fish, which he grilled on the spot. I don't smoke and don't drink alcohol.
THB 15.000 was less than €300 back then
Nice that someone confirms that this costs him (at the time) 15.000 Thb/month. I really can't afford that. I now spend a maximum of 2000Thb on food per week.
And by the way, that 15.000 Thb will be a lot more now. All food products have become a lot more expensive. And less than 300 Euro for 15000 THB … you can’t fool me …
But well, if I live a little less long, so be it. The main thing is that I don't have to go hungry.
You are right, everyone has to look at what they can/want to spend. If you eat normally, watch out for the moderate use of sugars, salt and fat. Then combine that with not too much alcohol and enough exercise every day, then you will come a long way.
That 15 Baht, that would be at a rate of 000Thb/Euro. The last time the Baht was that high was at the end of November 50. 2009 Baht was a lot of money in 15, you can easily double that now.
Well, what a coincidence. That you were on this diet just when the Baht was at its lowest. Not really believable.
What period are you talking about? 15 years ago? 15K Baht back then is easily 30K Baht now. Not really cheap anymore. Following a diet that costs you 1000 THB every day, I'll pass on that. There are enough healthy alternatives that are affordable.
I find it funny. Moving to Thailand to follow a Mediterranean diet. It's just as crazy as all the Farang who can't do without their fries and steak here. Or the Dutch who return from their home country with a suitcase full of cheese or fresh herring 🙂
Haha SiamTon, 15000 THB and 300 Euro, so the rate was more than 50!
That was a long time ago. You must have a great memory to remember exactly how much you spent on food back then. I have my own thoughts.
And to want to compare prices from back then with those of today is completely nonsense. You can easily double the prices and even more. Such diets are all nice on paper but it is known that healthy food costs a lot more. Just look at all the food with a BIO label, for example. Almost unaffordable for the simple working person.
I just came from the supermarket.
– A bottle of olive oil: – 750 THB
– A piece of cheese that is gone after 2 bites – 275 THB
– One liter of milk – 75 THB
– Brown rice – twice as expensive as regular white rice
I usually leave all of this behind because it is too expensive for me too.
BUT… all those processed foods like 'fishballs'… 'porkballs'… 'sausages with all kinds of junk in them'… 'packets of noodles'… 'broiler chickens'… and many other foods are sold eagerly and are affordable.
You won't hear me say that the Mediterranean diet isn't healthy, but because of the price, it's only available to the happy few.
Japan ranks first in the world in life expectancy and has the largest number of centenarians and supercentenarians.
I would be more inclined to adopt the Japanese food habits. Their ingredients are much easier to obtain here and a lot cheaper than all those imported foods from Europe.
A Mediterranean diet should be followed in the respective countries, not in Thailand.
You certainly have a point there, but I think that for Westerners a Mediterranean diet is more sustainable. It is closer to what we normally eat. The Japanese eat a lot of fish and seaweed. Soy and fermented soy products such as Miso and Natto are also regularly on the menu. Have you ever eaten Natto? I have, I wish you much success.
20 baht bag of cucumbers, 20 baht tomatoes, 20 baht onions, 10 baht garlic, 10 baht pepper, 145 baht 30 large eggs, 20 baht two Chinese cabbages, 10 baht bunch of runner beans, we eat from that for 2 people for a few days, we go to the market twice a week, once to the supermarket * olive oil half a liter 2 baht I believe, she also picks a lot of greens from everywhere. I'll keep an eye on how much we spend per month. Coffee 500 baht approx.
So that's just a regular salad.
Seems fine to me as a side dish, but that every day as a main meal and apparently every day…
No, that's not going to happen for me.
What is also nice is that if you eat little you actually become very old.
Tested on mice {or rats}. Those who ate every other day lived much longer than those who ate daily.
You also ingest less poison, but you are always hungry.
That's right, calorie restriction is an effective way to live healthier. For example, you can do this by intermittent fasting: https://www.fit.nl/intermittent-fasting