Selected Ingredients in Thai Cooking and its Health Benefits

The most important ingredient in Thai cuisine is rice. In fact when people are called to the table, the phrase used- gkin kao - literally translates as "a time to eat rice". All the other foods that make up a meal - meat, fish and vegetables -are regarded as accompaniments and are referred to as ghap kao or "things eaten with rice.

Jasmine Rice Khao Chao
Also known as fragrant or scented rice, this long grain variety is the staple food of the central and southern parts of Thailand. As the name suggests, it has a delicate aroma. It is a cheap source of carbohydrates (1 cup contains about 200 calories and 44.5g of carbohydrates)- it is also a good source of iron and other vitamins.

Glutinous Rice Kao Niow

Commonly referred to as sweet or sticky rice, this is the mainstay of the diet in the nothern and north eastern of the country. Its name is derived entirely from its sticky texture as rice does not contain any gluten.

Although it is in the north and north-eastern regions of Thailand that glutinous rice is most popular, it is also eaten elseware in the country, most frequently in sweet snacks or desserts. The rice is sweetened and flavoured with coconut milk, and is especially popular in the mango and durian seasons when large amounts of the coconut-flavoured rice are sold to eat with these fruits.


Coconuts are a very important resource of Thais. The fibrous outer husks that protect the nuts can be used as fuel or made into mats or ropes. The young shoots are delicious ingredient in curries and the blossoms a source of sugar.

Coconut milk is one of the main ingredients in Thai cuisine, used in curries or in desserts.

It is often believed that coconut milk is unhealthy, however, after extensive studies by scientists, this is proven to be a myth. Its health benefits include lowering bad cholesterol (LDL), while promoting good cholesterol, boosting immunity, modulating metabolic functions, and fighting aging.







Lemon grass Takrai

This is an essential ingredient in Thai cooking, providing a zesty lemon flavor and aroma to many Thai dishes. Lemon juice (or lime) may be substituted for lemongrass in a pinch, but citrus fruits will not be able to fully replicate its particular qualities. Lemongrass is also thought to have numerous health benefits, especially when used in combination with other Thai spices such as garlic, fresh chillies, and coriander. It is believed that lemongrass contain properties that relieve flus and colds.


Chillies Prik

These are such an intrinsic part of Thai cuisine that its hard to believe they were only introduced to the country by the Portuguese in the 16th century. Before that, black pepper was used to give dishes a hot spicy flavour.

Capsaicin, the compound in chili peppers that makes them so spicy (the spicier the pepper, the more capsaicin it contains), is also incredibly healthy. It is an anti-inflammatory compound that helps with pain relief, boosts immunity, reduces cholesterol, helps prevent cancer, and helps prevent stomach ulcers by killing bacteria.


However, care should be taken when handling and preparing chillis because capsaicin is also a volatile oil which can irritate the skin severely. Avoild touching the lips and eyes, and wash hands thoroughly with hot soapy water immediatly after handling these hot peppers. Better still, wear rubber gloves.


Coriander/Cilantro Pak Chee

The entire coriander plant is used in Thai cooking. each part, whether roots, stems, leaves of seeds, has its own unique flavour and specific use.

The fresh deliacte leaves are used in sauces, curries and for garnishes.

The roots and stems are crushed and used for marinades, and the seeds are ground to add flavour to various curry pastes. The seeds may be toasted before they are ground.

Coriander is a rich source of beneficial phytonutrients, flavonoids and active phenolic acid compounds that have been found to help control blood sugar, lower cholesterol and fight inflammation and free radicals.



Rachel.