Vietnam may be one of the leanest countries in Asia, with an average obesity rate of just 2.6%, according to figures cited in a recent report.
Weight-loss specialist Dr Hsiao Chieh-Chien said Vietnam’s relatively low obesity rate could be linked to its dietary and lifestyle habits — factors that may offer useful lessons for people trying to manage their weight.
According to the report, obesity affects around 3% of Vietnamese women and 2.2% of Vietnamese men, giving an average of 2.6%. Japan, meanwhile, was cited at 4.3%, while Taiwan was reported to have an average obesity rate of around 50%.
The report attributed the higher obesity rate in Taiwan partly to modern eating habits, including frequent consumption of restaurant food, snacks and sweetened drinks, which can be high in sugar, salt and fat.
Raw Vegetables And ‘Antinutrients’
One factor highlighted by Dr Hsiao is the widespread use of raw vegetables in Vietnamese dishes.
For example, Vietnamese pho is often served with bean sprouts and other fresh vegetables, while rice-paper rolls can contain large amounts of greens.
Dr Hsiao explained that some compounds found naturally in vegetables, including phytates, oxalates and tannins, are sometimes classified as “antinutrients”.
Although the term may sound negative, some of these compounds may affect digestion and nutrient absorption. Certain legumes and vegetables contain compounds that can inhibit enzymes involved in starch digestion.
Plenty Of Clear Soup
Vietnamese cuisine also commonly features clear soups, including the broth served with pho.
Nutritionist Sung Ming-Hua said having a small bowl of clear soup before or during a meal may help with portion and calorie control by increasing feelings of fullness.
Dr Hsiao also suggested that water combined with soluble fibre from vegetables can form a gel-like substance in the digestive system, potentially slowing digestion and affecting the absorption of some carbohydrates and cholesterol.
He recommended pairing vegetables with water or broth during meals.
More Movement In Daily Life
Diet is not the only factor highlighted in the report. Daily activity levels may also play a role.
Dr Hsiao pointed out that traffic congestion in Vietnam can sometimes make walking a more practical option than taking a taxi for shorter distances.
The report cited research suggesting Vietnamese people spend an average of around 3.4 hours a day being sedentary, which is lower than figures reported in many developed countries.
The report therefore suggested that Vietnam’s relatively low obesity rate may be influenced not simply by genetics, but by a combination of long-term dietary habits and everyday physical activity.
