The Western diet and food culture receives loads of flack for its overly processed convenience foods, and the negative health effects are apparent in the many lifestyle diseases seen as a result.
However, many of the world’s cuisines rely on unprocessed ingredients. People can eat delicious food around the world and remain healthy.
All it takes is a bit of research on the healthiest food all over the world, and you will find an array of options to help you have a fully healthy and balanced diet.
Loads of people have opted to follow more veggie, and fruit-heavy eating plans to benefit from the nutrients of eating fresh!
Below are some international options to consider to get you started on your journey!
Greek food culture
The ingredients of Greek food are mainly suitable for a pescatarian diet. Greek food makes other Mediterranean cuisines healthy. The Mediterranean diet originated on a Greek island called Crete. Cretans have a high life expectancy. They have a lower risk of heart disease.
Cretan’s diet includes:
- olive oil,
- little meat,
- yoghurt,
- fresh fruits,
- garlic,
- tomatoes
- and nuts.
Fresh and straightforward dishes include grilled fish, souvlaki and louvi. Love is a black-eyed bean salad.
According to PubMed; “The term “Mediterranean diet,” implying that all Mediterranean people have the same diet, is incorrect. The countries around the Mediterranean basin have varying diets, as well as religions and cultures. The diets differ in the amount of total fat, olive oil, type of meat and wine intake; milk vs. cheese; fruits and vegetables; and the rates of coronary heart disease and cancer, with the lower death rates and longer life expectancy occurring in Greece. Further studies on the traditional diet of Greece ( before 1960) indicate that the dietary pattern of Greeks consists of a high intake of fruits, vegetables, nuts and cereals mostly in the form of sourdough bread (and not pasta as widely believed); more olive oil and olives; less milk but more cheese; more fish; less meat; and moderate amounts of wine, more so than other Mediterranean countries. ”
Japanese food culture
According to Healthline, the Japanese diet is rich in seafood and fresh vegetables. Because of this diet, Japanese people have some of the lowest rates of chronic disease. They also have the longest life span in the world.
Japanese cuisine is considered very healthy, especially because of how the food is usually prepared. The vegetables and seafood are steamed or stirfried. Uncooked sea vegetables, edamame and raw fish are also part of Japanese cuisine.
Mexican food culture
Mexican food is not just about burritos and drive-thru staples. It can be healthy too. Beans, fruit and fibre play a significant role in Mexican cuisine. Beans are among some of the most nutritious foods.
Avoid fried Mexican food, such as flautas and chimichangas. Try to avoid dishes with heavy cheese and sour cream, as well as nachos and chips.
Korean food culture
Korean food is popular. The recipes bring healthy new dishes to fans of the cuisine. The healthiest in Korean cuisine is kimchi. Kimchi is a fermented vegetable dish. It is a probiotic. Ginger, red pepper, garlic, and other vegetables are seen as probiotics too. These foods have anti-cancer, anti-obesity and cholesterol-lowering properties.
Korean cuisine doesn’t offer much fat and is very big on rice and steamed foods.
Thai food
Thai cuisine is flavourful and diverse, and it doesn’t depend on much fat or meats. Spices and flavours that make a Thai dish include turmeric, coriander, ginger, lemongrass and chilli peppers.
Go for the dishes that include seafood and lightly cooked vegetables. Try to avoid fried spring rolls and fried rice. Indulge in coconut milk dishes from time to time.
Spanish food culture
Spain is a Mediterranean country. Healthy eating is a priority in Spain. Fresh seafood and vegetables are common in Spanish cuisine.
The Spanish style of eating is gaining popularity, as people around the world love their famous tapas. Tapas are small plates. It is an attempt at portion control.
Deep-fried squid and Spanish chorizo are tapas to share. Order a big salad to help fill you up.
Italian food culture
The Italian cuisine is not only pizza and pasta. The cuisine focuses on olive oil, fresh tomatoes and herbs.
Traditional Italian dishes steer away from processed foods. It features much fresh food, including beans, fish, grains, seafood, fruits and vegetables. A heart-healthy red wine usually accompanies an Italian dish.
Indian food culture
Traditional Indian food is full of flavours. Their dishes may be over-the-top spicy for the average Western palate.
The spices used in Indian cuisine are great sources of antioxidants. Indian cuisine is a bonus for vegetarians. Many of the dishes are vegetarian-friendly.
Avoid too much ghee, or clarified butter. Fried samosas, kormas and curry dishes with coconut milk are less healthy options.
French food culture
French cuisine dishes are indulgent. However, in certain regions of France, the foods vary. In one region, more olive oil, tomatoes and herbs will be used. In another region, the dishes consist of more crème Fraiche and butter.
The French don’t only savour quality food. They also focus on local ingredients. French locals have a healthy attitude towards food.
Lebanese food culture
Lebanese cuisine is similar to Greek cuisine. Lebanon is the home of the world’s favourite healthy dip, hummus.
There are high-fat options. Those are mainly lamb-based or contain butter. A meze platter has healthy options. It includes potato-garlic dip, eggplant dip, beans, salad and grilled meats.
Overall, a healthy eating plan does not only feature salads and grilled chicken. By going global, you can expand your palate.
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