What are the top 10 healthiest diets in the world?

Health means different things to different people. The old saying “You are what you eat” might be a bit outdated, but there’s still something in it. What we put in our bodies and how we move, both play a big part in our well-being.

Food isn't just about the eating

Food isn’t just fuel; it’s a huge part of culture too. Some cultures have a relaxed attitude to meal times, focussing more on spending time with loved ones and the social side of the dinner table, rather than what’s on the plate.

That said, this blog is all about the top 10 healthiest diets in the world, backed by proper research and clinical studies. Of course, what works for one person won’t necessarily work for another.

If you’ve never tried some of the foods on this list, take this as your sign to give them a go!

Right then, let’s crack on.

Indian Diet

Rich in flavour, Indian cuisine often incorporates spices like turmeric, cumin and ginger which have anti-inflammatory and antioxidant properties.

As well as an abundance of fresh vegetables, lentils and whole grains, Indian dishes often include ghee. This clarified butter is a great source of healthy fat and helps support your gut’s microbiome. Ghee can also help improve cholesterol levels and support brain health.

Italian Diet

It’s not all pizza, some Italian foods like whole wheat pasta, bread and farro are rich in fibre, vitamin B and iron. These micronutrients are essential for healthy blood they’re also associated with lower risks of stress and chronic fatigue.1,2

A staple in Italy, olive oil is a heart-healthy fat known for its anti-inflammatory properties. Another staple of the Italian diet is fresh, seasonal ingredients, along with a low intake of processed foods. Italian culture also places emphasis on social dining, which encourages moderation and mindful eating.

Thai Cuisine

Naturally low in saturated fat, Thai food often incorporates coconut milk which is a healthy fat alternative. This is a good source of medium-chain triglycerides (MCTs), which are found in certain foods and are quickly converted into energy rather than stored as fat in the body. MCTs support weight loss and support brain function.3

Thai food is also full of fresh ingredients and balanced flavours, which satisfies our cravings and prevent overeating.

Korean Diet

With an abundance of vegetables, the Korean diet is considered one of the healthiest in the world. Low in calories and saturated fats, the proteins used in Korean cooking, such as tofu and fresh seafood, are healthier alternatives to red meat.

Fermented foods that are popular in Korea such as Kimchi also contributes to the healthy diet. The healthy bacteria boosts the immune system and can help to reduce the risk of certain types of cancers, heart disease and type 2 diabetes.4

French Diet

Although the French diet is rich in saturated fats, such as cheese, butter and red wine, the French have relatively low rates of heart disease compared to other Western countries.5 This is known as the French Paradox.

This could be attributed to the antioxidants found in wine. It could also be due to the fact that foods are fresh, minimally processed, and typically served in smaller portions.

West African Cuisine

West African cuisine is rich and complex in flavour, featuring an abundance of fresh herbs and spices such as ginger, garlic, cumin and coriander. These ingredients also provide anti-inflammatory and antioxidant properties that help reduce the risk of certain cancers.6

Not only that, but the traditional cooking methods used in West Africa such as grilling, roasting and steaming help to preserve the nutrients in food and minimise the intake of saturated fats.

Greek Cuisine

Not too dissimilar to the Mediterranean diet, Greece’s family-oriented culture encourages a relaxed approach to meals, which can lend itself to smaller portions.

The diet mainly consist of natural and fresh ingredients such as fish, fruit and veg in combination with healthy fats in olive oil and nuts. Not only is the food delicious, the health benefits of Greek cuisine speak for themselves; lower risk of stroke, diabetes, obesity and other heart-related disorders.7

Nordic Diet

Rich in nutrients and highly sustainable, the Nordic diet consists of minimally processed foods with locally sourced fish, seasonal vegetables and whole grains, nuts and seeds.

Those in Norway, Denmark, Sweden, Finland and Iceland could also gain from some health benefits from the diet such as lower blood pressure, reduced inflammation and improved cholesterol. The diet could as lower the risk of chronic diseases such as cancer, Alzheimer’s disease and Parkinson disease.8

Mediterranean Diet

One of the more famous diets, it consists of whole foods rich in omega 3 and a low intake of processed foods, red meat and dairy.

The health benefits associated with the Mediterranean diet speak for themselves; having to said to reduce the risk of breast cancer, colorectal cancer and prostate cancer.9 Another benefit is the reduced risk of neurodegenerative diseases such as Alzheimer’s.10

Okinawa Diet, Japan

Located in south Japan, Okinawa is the smallest and least populated of the five main islands. Because of the geographic isolation, Okinawa is said to have the healthiest diet in the world.

Low in processed foods and saturated fats, the diet mainly consists of fresh fish, seafood, tofu and soy. Another noticeable characteristic are the small portion sizes, leading to a lower overall calorie intake.

That’s A (Chicken) Wrap

In conclusion, it’s important to keep an eye on what we eat. Health eating goes hand in hand with regular exercise and a relaxed attitude.

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