Healthy Asian Cuisine - Part 2: Thai

Here's part 2 of CHI's health Asian cuisine guide. In this article, we look at Thai food! Yum!

You’ve no doubt chowed down on your fair share of pad Thai, but cuisine from the nation of Thailand is so much more than this rice noodle namesake. Thai food is distinct for its balance, detail, and variety. Dishes typically include a heavenly mixture of flavors: sweet, sour, savory and more. This careful interplay of tastes, along with a focus on light preparation, aroma, and an occasional kick of spice, makes Thai food a delicious and varied cuisine now popularly known all over the world.

Like many national cuisines, that of Thailand it did not emerge all on its own. Thai food has influences from all over the country, as well as from nearby nations like Burma, China, Laos, Vietnam, Cambodia and Malaysia. Thai royal cuisine and the foods of the West have also influenced Thai food throughout its long history. Thai meals are often served as just a single dish for one person eating alone; however, rice can be served on the side and there are often more dishes than people when there is a group gathered. This means that people are expected to mix and match the dishes and share with their families and friends. 

Certain staple foods are common to many Thai dishes. Fish sauce and shrimp paste are both prepared with fermented seafood, and add saltiness to dishes. Chili and curry pastes are used as dips for vegetables, for cooking and preparing meat and seafood, and on bread. Chinese soy sauces are used in the preparation of common Thai dishes, also familiar as Chinese foods – meat and vegetable stir-fries, for example. Not surprisingly, rice, as in most Asian cultures, is common, especially the prized jasmine rice native to Thailand. Rice and noodles, another common ingredient, are combined with or accompanied by many other dishes, like curries and stir-fries. The uniqueness and flavor of Thai food is in large part defined by the use of countless spices: kaffir lime leaves, galangal, lemongrass, basil, turmeric, chilies, and many, many more bring exotic flavor to Thai dishes.

The often low-calorie preparation and the spiciness (people are shown to eat less of spicy foods) of Thai foods are both contributors in making Thai cuisine a healthy choice. But, as with almost any type of food, there are both good and bad choices in regards to healthiness. Especially when dining out, it is important to know how different types of dishes are prepared, and how those dishes compare to one another in nutrition and calories. Here are a few popular dishes from Thailand that will satisfy the taste buds without sabotaging a healthy diet.

Summer Rolls

With pork, shrimp, chicken, tofu or vegetables, herbs and rice noodles wrapped up in a thin rice paper pancake, summer rolls have all the taste and healthy vegetables of an egg roll, without the unhealthy fried preparation. These rolls are easy to make at home, and offer a delicious dose of  vegetables. At Thai restaurants, summer rolls are a safe choice as long are they are not fried - watch out, because the preparation of spring and summer rolls can vary from place to place.

Satay

These skewers of meat are another low-calorie option to enjoy. The meat or meat substitute, usually chicken, goat, mutton, beef, pork, fish or tofu, is seasoned, poked onto a skewer, grilled or barbequed and topped with a spicy sauce or seasoning. With a healthy method of cooking the meat, one that retains all the protein and flavor of a fried meat dish, satay is a healthy and flavorful Thai choice. Just make sure to avoid meat with lots of fat on it, and go easy on heavy sauces.

Tom Yum

The name tom yum means hot and sour soup. There are a number of variations on the recipe, depending on the area and the ingredients. It is usually made of a stock broth with herbs and spices such as lemongrass, kaffir lime leaves, cilantro, galangal, lime juice, fish sauce and crushed chili peppers. The soup may also include meat, such as chicken, beef, pork or shrimp, and mushrooms, making tom yum high in protein and low in calories, due to the broth base.

Gaeng Pah

While most Thai curries are made with fattening coconut milk, this curry is country-style and made with a water base. While country-style in America might bring images of thick gravy and potatoes, in Thailand it’s a good thing! When there is an option, choose country-style preparation and save hundreds of calories. Be aware that these types of curries tend to be much spicier.  However, as stated above, spiciness is not a bad thing when it comes to health. Spicy foods have been shown to clear congestion, lower cholesterol and boost metabolism, as well as encouraging the diner to eat less. 

When in doubt ordering or cooking Thai food, the same rules apply as they do to anything one eats. Using healthy cooking methods, like steaming and grilling, is much healthier and adds fewer calories to food when compared to methods like frying. Choosing lean meats and eating lots of vegetables will lower calories and offer protein, while minimizing fats and unhealthy additives. So when it comes to Thai, use common sense, do the research, and don’t be afraid to add some spice! You can check out part 1 of our healthy asian cuisine here.

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