Supports digestion, increases satiety and antioxidation
Pho is cooked from bone broth, lean meat and herbs such as ginger, anise, cloves, coriander. Bone broth contains collagen, gelatin, glycine and glutamine, compounds believed to help maintain the intestinal barrier and reduce inflammation. In addition, minerals such as calcium, potassium, magnesium, zinc contribute to supporting metabolism.
Dr. Christopher Gardner, a nutritionist at Stanford University School of Medicine, USA, said: "A bowl of soup with nutritious broth, combined with lean protein and natural herbs, can be a healthy choice if cooked symmetrically.
Beef, chicken or tofu provide protein needed for tissue repair, immunity and enzyme production. Studies show that protein-rich meals help prolong feelings of fullness, reduce cravings and support weight control.
Characteristic spices such as anise contain strong antioxidant compounds in laboratory research. Ginger has anti-inflammatory properties and helps reduce nausea; cloves and cilantro have potential for antibacterial and cardiovascular protection. However, most of the evidence is currently limited to preclinical studies.
Notes on sodium and blood sugar
Despite many benefits, pho also carries risks if consumed too much. Beef broth can contain about 749 mg of sodium per 240 ml, equivalent to nearly one-third of the recommended daily needs. High sodium levels cause the body to retain water, increase blood volume and are associated with high blood pressure, stroke, and cardiovascular disease.
Rice vermicelli is a refined carbohydrate that easily increases blood sugar after eating. According to Professor Dariush Mozaffarian, a cardiology expert at the School of Nutrition Science and Policy at the University of Tufts, USA, "Balanceing your carbohydrate diet, increasing green vegetables and protein will help reduce the impact on blood sugar.
Experts recommend prioritizing low-salt broth, increasing herbs, controlling vermicelli portions and combining an active lifestyle to enjoy pho in the most beneficial way for health.
