5 of the Healthiest Diets in the World

A healthy diet should include nutrients from all food groups. That includes lots of vegetables, fruits, lean protein, whole grains and very little fat. Different cultures have different types of diets. And some diets aren’t necessarily healthy. In today’s post, we are listing down some of the healthiest diets from all over the world:

1. Japanese Diet

The Japanese diet is renowned as the healthiest because it’s focused on cruciferous vegetables. When it comes to protein, the Japanese prefer fish and soy over red meat. This makes the average Japanese diet heart healthy. As far as complex carbohydrates go, Japanese cuisine uses buckwheat noodles instead of refined carbohydrates. Most Japanese are also smart eaters. They are extremely disciplined as far as food quality goes. They stop eating if they are 80% full.  The average life expectancy in Japan is 82 years and the obesity rate is 1.5%.

2. Mediterranean Diet

Second only to the Japanese diet is the Mediterranean diet. A typical Mediterranean diet includes lots of fresh fruits, vegetables, and whole grains. They also use copious amounts of olive oil to flavor their dishes. As such, the death rate in the Mediterranean is 9% lower than average. Mediterranean diet is also heart-friendly. Locals prefer to grill or slow cook their food instead of frying. Their diet is also rich in seafood.

3. Italian Diet

Next on our list is the Italian diet. And no, we’re not referring to pizzas and cheese. The traditional Italian diet is loaded with omega-3 fatty acids, lean protein and essential vitamins from dried vegetables. Italian cooking requires a lot of complex carbohydrates like semolina flour or gnocchi bread. These carbs are more nutritious compared to refined grains and flours. They are also loaded with fiber. Italians also use less sodium, preferring the natural juices of the veggies and fruits to flavor the dish.

Finally, Italians love to finish a meal with a glass of red wine. Red wine contains antioxidant resveratrol. Resveratrol protects from heart disease and oxidative stress. It also promotes better blood circulation.

4. Swedish Diet

Sweden has an obesity rate of 11% and life expectancy of 81 years. That’s because the country’s diet is focused on dairy, berries, and fish. The swedes also love dark bread, the most common being rye and pumpernickel bread. Rye and pumpernickel bread are loaded with fiber. Berries, which are common in Sweden, are rich in antioxidants and vitamin C. A typical Swedish diet is never complete without oily fish like salmon or herring. Oily fish is rich in omega-3 fatty acids that protect from heart disease. Essential fatty acids also promote better brain development and function.

5. Spanish Diet

Rounding up our list of the healthiest diets in the world is the Spanish diet. The Spaniards love tomato-based sauces, which are loaded with lycopene and phytochemicals. The Spanish diet is also full of beans, fresh vegetables, seafood, and fish. They love their meats, but only lean meat will do. The Spaniards rarely ever eat fried foods. They will roast, grill or sauté foods instead. And for that, the country has a life expectancy of 80 years and obesity rate of 16%.