Why Vietnamese food is a healthy choice!

A food blogger’s take on Vietnamese Food Benefits.

[Blog by Markus Kampl, November 1, 2022 in ‘The Roaming Fork’]

Vietnamese cuisine is known for its fresh ingredients, bold flavors, and variety of nutrient-rich dishes. Vietnamese food is often lauded as being healthy, and for a good reason. In this blog post, we’ll explore some of the reasons why Vietnamese food is good for you and mention some of our favorite healthy dishes.

Vietnamese Food Benefits

Fresh Ingredients

One of the main benefits of Vietnamese cuisine is that it uses fresh ingredients that are cooked evenly. This ensures that the nutrients in the food are preserved and that the food is less likely to be overcooked or burnt.

A typical Vietnamese meal will consist of a protein (usually chicken, beef, pork, or seafood), a vegetable dish, and a bowl of rice vermicelli or noodles. This balance of fresh protein and vegetables makes Vietnamese food a very healthy option.

Additionally, Vietnamese cuisine often uses healthy cooking methods such as steaming and stir-frying. This helps to further preserve the nutrients in the food and make it healthier overall. 

Use Of Herbs And Spices

In addition to being fresh, Vietnamese ingredients are also very healthy. Fresh Herbs and spices such as lemongrass, ginger, garlic, and chili peppers are used liberally in Vietnamese cooking. These herbs and spices not only add flavor to dishes but also have many health benefits. For example, ginger is effective in treating nausea and pain while garlic has been shown to boost the immune system and lower cholesterol levels.

Source Of Probiotics

Vietnamese cuisine often incorporates pickled vegetables, which are a great source of probiotics. Probiotics are live bacteria that are beneficial for gut health. They can help to improve digestion and reduce inflammation.

Multiple Options To Choose

Finally, one of the things we love about eating Vietnamese food is that there are so many healthy options to choose from. Whether you’re in the mood for a light Vietnamese sour soup like pho or want something heartier like bun bo Hue, you can be sure to find a dish that will satisfy your hunger without making you feel guilty afterward.

One of the most popular Vietnamese dishes is pho,  rice noodles soup. Pho is usually made with chicken or beef broth, and it can be customized to include any number of vegetables or meats. Because it is broth-based, pho is relatively low in calories. It is also filling and satisfying, making it an excellent choice for people who are trying to lose weight or maintain a healthy weight.

Another popular Vietnamese dish is fresh spring rolls. Spring rolls are typically made with rice paper wrappers and filled with vegetables, shrimp, and pork. They can be served with dipping sauces such as nuoc cham (a fish sauce-based sauce) or hoisin sauce (a sweet-and-sour sauce). Spring rolls are a good source of protein and fiber, and they are relatively low in calories.

Vietnamese Sour Soup

A staple of Vietnamese cuisine, sour soup is a refreshing and flavorful dish that can be enjoyed year-round. the soup gets its unique sour flavor from a variety of sour agents, including tamarind paste, lemon juice, bean sprouts, and rice vinegar. 

In addition to bean sprouts, the soup typically contains fish or shrimp, as well as a variety of vegetables, such as tomatoes, okra, and eggplant. While the exact ingredients may vary depending on the region or family tradition, one thing is for sure: sour soup is a delicious and nourishing dish that is sure to please everyone at the table.

Stir-Fried Water Spinach

Vietnamese stir-fried water spinach is a delicious and healthy choice for anyone looking for an easy and tasty way to add more vegetables to their diet. 

This dish is made with fresh water spinach, which is stir-fried in a hot wok with garlic, ginger, and green onions. The result is a delicious and nutritious side dish that pairs well with anything from rice to chicken. 

Thanks to its simple ingredients and quick cooking time, Vietnamese stir-fried water spinach is a great option for busy weeknights. And best of all, it’s packed with nutrients like vitamins A and C, iron, and calcium. So not only is it delicious, it’s good for you too!

Vietnamese Clay Pot Pork

Vietnamese clay pot pork or clay pot fish is a delicious and popular dish that can be easily made at home. The key to this dish is the clay pot dishes, which help to infuse the pork with flavor while keeping it moist.

To start, simply brown some pork chops in a little oil. Then add your favorite seasonings, such as garlic, ginger, and onion. Next, add some water or broth to the pot and bring it to a simmer. Finally, add some vegetables, such as potato or carrot, and allow the dish to cook until the pork is cooked through. 

For a truly authentic experience, be sure to serve your clay pot pork with rice and a side of nuoc cham, a traditional Vietnamese dipping sauce. Buon appetito!

Secret Ingredients In Vietnamese Food

Here are just a few examples of the hidden ingredients of Vietnamese food.

Vietnamese Coriander

Also known as laksa leaf, Vietnamese coriander is a popular ingredient in many Vietnamese dishes. This herb is packed with antioxidants and anti-inflammatory compounds, both of which are essential for maintaining good health. Additionally, Vietnamese coriander can help boost your immune system and fight off infection.

Fish Sauce

Fish sauce is a staple in Vietnamese cuisine, and for good reason! This condiment is chock-full of omega-3 fatty acids and coconut oil which are essential for heart health. Additionally, the protein in the fish sauce can help repair tissue and promote muscle growth.

Bitter Melon

Bitter melon is a type of gourd that is commonly used in Southeast Asian dishes. This vegetable is high in vitamins C and A, both of which are important for maintaining a healthy immune system. Bitter melon can also help regulate blood sugar levels and improve digestion.


All in all, Vietnamese food is a pretty healthy option when compared to other cuisines. And, if you’re looking for something light and healthy, there are plenty of Vietnamese dishes to choose from. So next time you’re feeling peckish, why not give Vietnamese food a try? You might just be pleasantly surprised.