As I arrived in Vietnam, I was immediately struck by the smells of the street food stalls and restaurants. The country is known for its vibrant culinary scene, and I was excited to dive in and explore the flavors of Vietnam.

My first stop was a small restaurant where I tried one of the most iconic Vietnamese dishes: Pho. This fragrant and flavorful noodle soup is made with a savory broth, tender slices of beef or chicken, and fresh herbs and spices. The broth was so rich and flavorful, I couldn’t resist ordering a second bowl.

But as a vegetarian, I knew I had to be careful when exploring the cuisine of Vietnam. Luckily, there were plenty of options for me to choose from. I tried a dish called Bun Cha Gio, which is a rice noodle salad topped with crispy spring rolls, fresh herbs, and a tangy dressing. It was a refreshing and satisfying meal, perfect for a hot day.

As I continued my journey, I discovered that Vietnamese cuisine has a strong focus on fresh, healthy ingredients. Many dishes feature a variety of vegetables, herbs, and spices, making them a great choice for those who prefer a plant-based diet.

One of my favorite vegetarian dishes was Banh Xeo, a savory pancake made with rice flour and filled with bean sprouts, mushrooms, and tofu. It was served with fresh lettuce leaves and a sweet and spicy dipping sauce, which added an extra burst of flavor.

However, I did encounter some challenges when it came to street food. In some cases, it was difficult to find vegetarian options or to communicate my dietary restrictions to the vendors. But with a bit of effort and a willingness to try new things, I was able to find delicious meals that met my needs.

My journey through the flavors of Vietnam was a rich and rewarding experience. From the fragrant noodle soups to the fresh and flavorful salads, the cuisine of Vietnam is a true delight for the senses. Whether you’re a meat lover or a vegetarian, there’s something for everyone to enjoy in this vibrant and delicious culinary scene.

Vietnamese cuisine is known for its balance of flavors, which includes a combination of sweet, sour, salty, and spicy tastes. The use of sweetness in Vietnamese cuisine can be traced back to its history and cultural influences.

Before the French colonization in the late 1800s, Vietnamese cuisine primarily used natural sources of sweetness such as fruits and vegetables, as well as the occasional use of honey. However, during the French colonial period, sugar became more readily available and affordable in Vietnam, and it started to be used more frequently as a sweetener in Vietnamese cuisine.

Today, sugar is a common ingredient in many Vietnamese dishes, especially in southern Vietnam where French influences are more prominent. Popular dishes such as banh mi, a Vietnamese sandwich, and ca phe sua da, Vietnamese iced coffee, often contain sugar.

However, it is important to note that not all Vietnamese dishes are sweet. In fact, many dishes prioritize the balance of flavors and do not rely on sweetness as a primary taste. Additionally, there are plenty of vegetarian and vegan options available in Vietnamese cuisine that do not contain meat or fish sauces.

The use of sweetness in Vietnamese cuisine has evolved over time and is influenced by cultural and historical factors. While sugar is now a common ingredient, it is not the only flavor component and there are plenty of non-sweet options available.

Salt and Sugar

Salt and sugar are two common ingredients used to add taste to food, but they differ in their effects on health.

Salt, or sodium chloride, is an essential nutrient that the body needs to function properly, but only in small amounts. Consuming too much salt can lead to high blood pressure and an increased risk of heart disease and stroke. The World Health Organization recommends consuming no more than 5 grams of salt per day. It’s important to note that most of the salt in our diet comes from processed and packaged foods, not from adding salt to our own cooking.

On the other hand, sugar is not an essential nutrient and consuming too much of it can lead to a range of health problems. Sugary foods and drinks are high in calories and can contribute to weight gain, which in turn increases the risk of type 2 diabetes, heart disease, and other health issues. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (24 grams) per day for women and 9 teaspoons (36 grams) per day for men.

While both salt and sugar can enhance the flavor of food, it’s important to consume them in moderation and to choose healthier alternatives whenever possible. For example, herbs and spices can be used in place of salt to add flavor to dishes, while natural sweeteners like honey or fruit can be used instead of sugar. It’s also important to be aware of hidden sources of salt and sugar in packaged foods, and to choose low-sodium and low-sugar options whenever possible.

The use of sugar in Vietnamese cuisine can be traced back to the country’s colonial period, when French influence introduced pastries and sweets to the Vietnamese palate. Over time, sugar became more readily available and affordable, and it became a common ingredient in Vietnamese cooking. The popularity of sugar in Vietnamese cuisine is likely a combination of historical influence, taste preferences, and the availability and affordability of sugar as an ingredient.

It is worth noting that excessive sugar consumption has been linked to a range of health problems, including diabetes, obesity, and heart disease. Therefore, it is important for individuals to be mindful of their sugar intake and make efforts to maintain a balanced and healthy diet. In recent years, there has been a growing awareness of the health risks associated with excessive sugar consumption, and some Vietnamese restaurants and chefs have started to offer more low-sugar or sugar-free options on their menus.

Sugar and diabetes

Diabetes is a growing concern in Vietnam, with the number of people diagnosed with the condition increasing rapidly in recent years. In 2019, it was estimated that around 5.4 million people in Vietnam were living with diabetes, and this number is expected to rise to 7.7 million by 2045.

One of the main factors contributing to the increase in diabetes cases in Vietnam is the changing lifestyle of the population. As incomes have risen and diets have become more Westernized, there has been an increase in the consumption of processed foods, sugary drinks, and high-calorie snacks. At the same time, physical activity levels have decreased, with more people working sedentary jobs and relying on motorbikes and cars for transportation.

In addition to lifestyle factors, there are also genetic and environmental factors that contribute to the risk of developing diabetes in Vietnam. For example, there is a higher prevalence of diabetes among ethnic minorities and people living in urban areas.

Despite the growing prevalence of diabetes in Vietnam, awareness and management of the condition are still relatively low. Many people with diabetes are undiagnosed, and there is a lack of access to affordable and effective treatment and education. This is especially true for people living in rural areas, where healthcare resources are limited.

To address the growing diabetes epidemic in Vietnam, there are several initiatives underway to increase awareness, improve diagnosis and treatment, and promote healthy lifestyles. For example, the Ministry of Health has launched a national diabetes prevention and control program, which includes efforts to improve screening and treatment, as well as public education campaigns to promote healthy eating and physical activity. There are also community-based programs and NGOs working to provide diabetes education and support to underserved populations.

Diabetes is a growing health concern in Vietnam, driven by changing lifestyles, genetic and environmental factors. To effectively address this issue, it is essential to improve access to affordable and effective treatment and education, as well as promote healthy lifestyles and increase awareness of the condition.