The Asian Man & Mixed Vegetables Rice

Men are different from women in their nutritional needs. For men, nutrients that can help them maintain muscle mass, male hormone balance and prostate health, and lower cardiovascular risks are particularly important. 

Many people do not make the connection between what they eat and how their body feels.  The fact is that what we eat now can affect our health status in the long run.  Making some effort now towards adopting a healthy diet and regular physical activity can really help prevent heart disease and cancer, the top two killers for men. 

In the Asian context, men may not eat as much meat (or protein) as our western counterparts, but we drown our meat in sweet, salty, oily sauces or deep fried batter, or we dip it in some sugar and additive laden sauces.  And then we eat it with a huge portion of white rice and very little vegetables.

Let’s take a closer look at what may be out of balance in a typical ‘mixed vegetables rice’:

• Gravy and sauces of meat – high in salt, sugar, bad fats, additives.  Not only are the ingredients bad for our cholesterol, blood pressure and blood sugar, they are also a hidden source of extra calories that can lead to weight gain.
• White rice – low in nutrients, high in carbohydrates.  It is bad for blood sugar, may cause drowsiness and tiredness after meal, and leads to weight gain.
• AGEs (Advanced Glycation End products) – cause oxidative damage in our body, leading to chronic inflammation, heart disease, insulin resistance, etc.  These are formed in food when sugar combines with protein or fats, particularly high in foods cooked at high temperature or dry heat (e.g. deep-fried, baked).
• Low in fibre – poor food sources for intestine health.  Small amount of vegetables has little fibre, and white rice contains very low fibre.

Choose to

• Drink more water, herbal tea or green tea.  Add less sugar in your tea/coffee.  For every alcoholic drink you consume, drink 1 glass of water after.
• Eat steamed, stir-fried, stewed dishes instead of fried or baked ones.  Don’t slurp up the sauces and gravy! (Watch out for laksa and curry gravy)
• Eat less rice and ask for more vegetables.  If you live a sedentary life, eating too much rice will lead to weight gain.

Add the following foods to your diet:

• Protein – eat a variety, not just one type.  Protein will help maintain your muscle mass and provide building blocks for body repair.  However, don’t over-consume protein as that can upset the body’s acidity-alkalinity balance.  Sources: lean meat, chicken, fish, eggs, beans, tofu.  Wholegrains and some vegetables also contain low amounts of protein. 
• Oat – contains soluble fibre that aids cholesterol balance. It also contains minerals, including zinc, which is important for male reproductive and prostate health.  Add a tablespoon of pumpkin seeds to further increase your zinc intake!
• Cruciferous vegetables may help lower levels of homocysteine, which is associated with increased risk of heart disease and stroke. They also help to regulate the estrogen (yes, men have estrogen too) in the body that can lead to fat accumulation and interfere with muscle growth. Elevated estrogen can diminish testosterone level.  Examples: broccoli, cabbage, cauliflower, bok choy and Brussels sprouts.