5 Healthy Eating Habits Iv’e Learned from Middle Eastern Culture
Unlike the U.S., many cultures participate in ancestral eating practices that provide various health benefits for the mind, body, and spirit!
My partner is Chaldean (Iraqi Christian). Although I am trying to learn Arabic from him, I’ve also learned about certain eating habits and practices that many Mediterranean and Middle Eastern cultures participate in during mealtime. These practices are ancestral and have evidence to support digestion, blood sugar, portion control, and overall health. Americans, take note!
1) Chai after Dinner
In many Middle Eastern cultures, chai (tea) is often served after dinner. This comes with various physical, emotional, and spiritual benefits. Chai after dinner symbolizes hospitality and fostering conversation and connection which we more often than not, tend to lack in American society. Typically, in American culture, the most common after-dinner ritual includes binge-watching the latest Netflix show instead of sitting down with a cup of tea and actively trying to connect with our partner, family, and friends. Making an effort to connect over tea after dinner can be one of the most healing habits for the mind and soul.
Physically, drinking chai after dinner has some proven benefits as well. Drinking unsweetened black or green tea post-meal may positively impact blood sugar levels and potentially reduce postprandial glucose spikes. In addition to supporting blood sugar balance, drinking black tea post-meal may also support digestion as it positively influences the gut microbiome. Research suggests the potential increase and abundance of beneficial bacteria that aid in digestion, like Prevotella and butyrate-producing bacteria.
2) Sharing Lots of Small Dishes
You may have heard of the term “mezze”. This is a dining method where all components of the meal are on the table. This method allows diners to serve themselves. Many in America refer to this as eating “family style”. Mezze is a staple of Middle Eastern cuisine. It encourages diners to share and sample a variety of dishes.
Research has found that sharing small dishes can be beneficial for portion control as this can help people eat less, rely more on hunger cues, and tune into “intuitive eating”. Sharing food from multiple dishes exposes diners to more diverse nutrients.
3) Utilization of Bitter Herbs
You might be confused and think that the bowl of herbs before the meal on the table is just for decoration, but its not! Fresh basil is traditionally eaten before and throughout a meal as a way of cleansing the palate. But, eating these fresh herbs before and throughout a meal does a lot more for your physical and mental health than just cleansing the palate! Herbs bind to the bitter receptors in the digestive tract and signal the taste buds to produce more saliva and hydrochloric acid, which is crucial for digestion by helping break down food and managing satiety as bitter herbs stimulate GLP-1.
GLP-1 is a hormone that plays an important role in regulating blood sugar and appetite. Because bitter herbs stimulate GLP-1, they additionally support glucose metabolism by stimulating insulin secretion, promoting insulin sensitivity, and inhibiting glucagon release. Traditionally, this is why we as Americans developed eating a salad before a meal. But eating the straight herb will do this even better! So, next time you are looking for a decorative table piece or palate cleanser, be inspired by Middle Eastern culture and implement fresh basil leaves before your meal!
4) Labneh & Fermentation
Labneh is a tangy yogurt cheese from the Middle East that is made by straining yogurt to remove excess whey, resulting in a spreadable texture similar to cream cheese. Not only is this a powerhouse for the gut microbiome it’s also a rich source of protein and calcium. Labneh is a staple side dish in Middle Eastern Cuisine, and research suggests that consumption of yogurt and other fermented foods may improve health by reducing inflammation, lactose malabsorption, diarrhea, enhancing immune response, and even reducing the duration and incidence of respiratory infections.
Middle Eastern cuisine also includes various pickled vegetables in meals for further microbiome support. Beyond probiotics, fermented vegetables can additionally be a good source of antioxidants, electrolytes, and vitamins, further supporting overall health.
5) Community
There’s nothing quite like coming together and breaking bread. Almost every culture honors this tradition in its own way, but in modern-day American culture, we have somewhat lost this and an emphasis on having a community. Middle Eastern culture strongly emphasizes community and shared meals, viewing them as a core aspect of social interaction and a symbol of hospitality and togetherness. In many Middle Eastern cultures, food and hospitality are seen as expressions of love and affection. Sharing a meal is romanticized.
So why is this healthy? Number one, it reduces stress, which is quite often the cause or an exacerbator of almost every single health issue. The American Heart Association released a survey and found that 91% of parents say their family is less stressed when they eat together. Research also indicates that social eating, or sharing a meal with others, is linked to increased happiness and life satisfaction. Take a lesson from a culture that emphasizes this, and come together to break bread for health’s sake.
