Eastern vs. Western Diet – Which One Is Better?

Food is a highly personal choice, and we're spoilt for choice in today's world. Western, eastern, Mediterranean, Chinese, pan-Asian, and more—there are literally hundreds of different types of cuisine—and we're just getting started. Food is love, and love is food. Now, since we're on the topic of food, let's talk about where our food comes from.

When it comes to food, there are two schools of thought: Eastern and Western. The Eastern diet consists of food from China, Malaysia, India, Singapore, Indonesia, the Philippines, Korea, and Japan. The Western diet consists of food from the USA, UK, Canada, France, Germany, Spain, Portugal, Greece, and Belgium.

So, who wins the Eastern diet vs Western diet showdown? Is it going to be east, with its Peking Duck, sashimi, Pad Thai, banh me, spring rolls, biryani, tandoori and whatnot? Or is it going to be the West with their fish n chips, pizza, sauerkraut, sausages, steaks and more? If this were an actual food blog about taste, it would be too personal, and we wouldn't need to write it.

Fortunately or unfortunately, this time, it's about much more—nutrients and nutrition. We have to decide which school of cuisine has the healthiest food.

Eastern Diet

The emphasis here is on harmony and balance in flavours. Chinese food, for instance, has a variety of textures and tastes thanks to its unusual ingredients, such as ginger, soy sauce, and garlic, together with regional goodies like Peking Duck and dim sum.

The Japanese focus on freshness and simplicity thanks to staples like tempura and sushi, infused with seasonal ingredients. Korean cuisine brings in bold flavours and fermented foods like bulgogi and kimchi. Thai and Vietnamese cuisines are a heady mixture of sweet, salty, and sour with spicy elements, in which herbs and spices like lemongrass and fish sauce are frequently used.

Western Diet

Western cuisine is famous for more complex flavours and a focus on hearty ingredients. For instance, French cuisine is known for its sauces and techniques, with dishes like coq au vin and crème brulee. Italian cuisine emphasises pasta, tomatoes, olive oil, and classic dishes like pizza and risotto.

American cuisine is widely varied and emphasises meat-centric dishes like steaks and burgers. British cuisine is all about hearty, comforting foods like roast dinners and pies.

Nutritional values of Eastern Diet

If you follow an Eastern diet, especially from places like China, Japan and Korea, It is rich in nutritional value and offers a balanced approach to health. This diet promotes a high consumption of vegetables, fruits, and whole grains such as rice, millet, and barley. Such staples give you essential vitamins, minerals and dietary fibre. Following an Eastern diet means you get protein from tofu, legumes, lean meats and fish, which give you high-quality proteins and essential amino acids.

You get Omega-3 fatty acids from Salmon and Mackerel. The Eastern diet gives you a range of herbs and spices like ginger, garlic and turmeric - that have anti-inflammatory and antioxidant properties.

The Eastern diet follows low-fat cooking methods like stir-frying and steaming, which preserve nutrients while reducing fats. The less-than-usual use of salt and emphasis on fermented foods like kimchi and miso also provide great probiotics for gut health.

Nutritional values of Western diet

The Western diet is quite standard in industrialised nations and is high-calorie, with stress on red meats, refined grains, dairy, and sugary snacks. High in saturated fats, sodium, and sugars, it can cause health issues like obesity, Type 2 diabetes, and heart disease. Many foods are calorie-rich, so if you aren't keeping fit, you tend to gain weight.

Frequent consumption of fast food, baked goods, and sugary beverages increases the intake of unhealthy fats and added sugars, which are linked to cardiovascular diseases and metabolic issues. This diet is low in whole grains, fruits, and vegetables, resulting in inadequate fibre intake, which impacts digestive health and boosts the risk of constipation and colorectal issues.

This diet provides enough protein from meat, dairy, and processed alternatives. Consuming red meat puts you at risk of cancer and heart disease. Furthermore, this diet relies heavily on processed foods, which leads to deficiencies in vitamins and minerals like vitamins A and C and potassium and magnesium.

Central-Asian Food

Central Asian cuisines, like Chinese, Mandarin, Vietnamese cuisines consist of meat, veggies, broth and sauces from different provinces. There's a healthy mix of sauces used that are relatively spicy. People cook on high flames. Their food is loaded with nutrients, and dishes have a range of vegetables, important vitamins, minerals, and antioxidants. These dishes are high in fibre, promoting digestive health and helping you maintain your weight. There's also a fair amount of protein, including lean meats, seafood.

Indian

As Indians, we love boiling everything and eating. Indian cuisine considers Eastern, Western, Southern, and Northern cuisine. It is vibrant and diverse, full of flavours and spices. There's a lot of attention on whole grains, legumes, vegetables, and herbs. Staples like beans and lentils add proteins, while rice and whole wheat give you carbohydrates and fibre.

Malaysian

Malaysian cuisine is a marriage of Malay, Chinese, Indian, and local influences. It includes staples like rice and noodles, along with fresh vegetables that provide important vitamins and minerals. Seafood and legumes are also present, loaded with proteins and healthy fats. Coconut milk, in particular, provides rich, medium-chain fatty acids that are awesome for metabolism.

American

Americans follow a varied diet influenced by cultures that have a wide range of flavours and ingredients. Vastly popular dishes like popcorn, pancakes, steaks, ribs, fried chicken, hamburgers, mac-n-cheese, and barbeque (and Gallons of SODA) are full of calories and fats, but there are also healthy options like whole grains, fruits, and salads. The nutritional value tends to vary—fast food is low in nutrients and full of sugars and unhealthy fats, while home-cooked meals are balanced and full of nutrients.

English

Traditional English food is simple and full of flavours. Today, England is a global food superstar. Classic English cuisine, such as fish and chips, roasts, and afternoon tea, together with hearty options like Shepherd's Pie, rounds off the English cuisine. The average English diet contains a fair bit of magnesium, copper, zinc, phosphorus, manganese, and potassium.

Greek

Greek cuisine is full of fresh local ingredients like Mediterranean vegetables, feta cheese, a variety of fish and meat, and muesli. Greek dishes are very tasty and full of fresh and dried herbs. There is an abundance of vegetables, olive oil, granola, fish, wine, and meat that bring with them a fair share of nutrients like proteins, carbohydrates, and fats.

If presented with a choice between a Western type and an Eastern diet, you can always choose as per your preference. While the Eastern diet gives you more nutrients and a balance between protein and carbs, the culinary style of the Eastern diet might not be conducive for everyone. Its dependence on sauce can also upset a few (stomachs).

In the Eastern diet, you also consume many herbs and spices loaded with anti-inflammatory and antioxidant properties. Finally, less salt and stress on fermented foods provide the essential probiotics required for maintaining proper gut health. So, all in all, the Eastern diet is better than the Western diet. Stay healthy, and follow the Eastern diet.

What is an Eastern Diet?

The "Eastern diet" generally refers to traditional dietary patterns in East and Southeast Asia, including countries like China, Japan, Korea, Thailand, and India. It emphasizes plant-based foods, whole grains, seafood, and minimal processed ingredients.

Key components include:

• Rice or noodles as staple carbohydrates

• Fish and seafood as primary protein sources

• Soy products like tofu and miso

• Vegetables like bok choy, spinach, and mushrooms

• Fermented foods such as kimchi and pickles

• Green tea and herbal teas

• Spices such as ginger, turmeric, and garlic

The Eastern diet is often low in unhealthy fats and high in antioxidants and fibre, contributing to lower rates of chronic diseases, though regional variations exist.

What is a Western Diet?

A Western Diet comes from the West, places like America, Europe, and the UK. It is a red-meat-dependant diet where meat and vegetables both get importance. It is heavy on calories and fat. It is an umbrella term that hosts a gamut of different eating habits, including the Mediterranean diet, American Diet, and English Diet.

Will I lose weight if I follow the Eastern Diet?

The Eastern Diet is not a weight loss diet. For a proper weight loss diet, check out fad diets if weight loss is your eventual goal.

Which is better to follow?

When it comes to choosing a diet, the Eastern Diet is better because it has a much higher nutritional value and lower fat content.