Thailand has an incredible gastronomic heritage, but not all of the traditional dishes contribute to a healthy diet. Our doctors from the Internal Medicine Clinic have rounded up these tips to make traditional Thai street food healthier.
Eat clear curries instead of coconut-based ones
Coconuts are an essential staple of the Thai diet. The fragrant oil is used for cooking, the clear water is a refreshing drink, and the milk, made by soaking and straining the white meat, forms the creamy base for gaeng panang and other popular curries. Unfortunately, coconut milk is high in saturated fat and calories. That doesn’t mean you should never indulge, but opt for a broth-based alternative at least half of the time.
Don’t overdo it on the moo ping
Fatty cuts of pork, like those that get turned into the sticky-sweet glazed moo ping skewers you snack on in the morning, are common in Thailand. They may be delicious, but they’re better enjoyed as an occasional indulgence. Try swapping them with grilled chicken, or gai yang (preferably without the skin).
Always go for the right rice
Rice is so ubiquitous in Thai cuisine that the phrase, “Gin khao?” (Literally “Have you eaten rice?”) is the standard way to ask if someone has eaten. Refined white rice is low in nutrients and has a high glycemic index, however, so you’re better off getting your grains in black, red and brown, all of which boast higher levels of fibre and B vitamins.
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Choose seafood instead of meat whenever possible
Thailand has a wealth of incredible fresh seafood and a dizzying array of delicious ways to prepare it. One of the simplest ways to instantly make your diet healthier without sacrificing taste is to replace red meat with fish at most meals.
Load up on veggies
Stir-fried morning glory, Chinese broccoli in oyster sauce, long beans in a fiery curry—Thailand is one place where it’s easy to eat the recommended servings of vegetables.
Make your own
You may not see it or realise it, but Thai street food tends to be loaded with salt, sugar and fat. Learn to prepare healthier versions of your favourite dishes at home. You don’t need to omit all of the seasonings, but you can easily reduce the amounts without sacrificing flavour. You may prefer how the cleaner versions of your street-food cravings taste and you’ll definitely prefer how it makes you feel.
