12 Countries With Healthy Food That’s So Good, You Won’t Miss the Junk
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Determining the countries with the healthiest food is challenging. There are over 190 countries globally, and almost all have unique cuisines. However, there’s no denying that some countries stand out above the crowd, offering locals and travelers fresh, healthy, and tasty foods.
Balancing flavor, taste, and nutritional value can be tricky, but many countries have nailed it. The world has it all, from delicious Mediterranean food in Greece to traditional dishes in Japan.
To inspire your next food adventure, here are 12 countries renowned for their healthy diets. The cuisines on our list are packed full of flavor and taste delicious while having a high nutritional value.
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Japan
Japan has one of the lowest obesity rates in the world and the second-highest life expectancy. Both of these facts are heavily influenced by Japan’s cuisine, which is one of the healthiest in the world. In Japan, you can expect nutrient-rich dishes made from fresh and healthy ingredients.
The Japanese diet is centered around fish, seafood, and soybean products, all nutrient-rich ingredients. As a result, many of the country’s 125 million people consume small amounts of saturated fats. Meanwhile, the addition of antioxidant-rich foods like sweet potatoes and seaweed helps aid healthy digestion and regulate blood sugar. It’s also worth noting that portion sizes in Japan are relatively small.
Read also: Top Destinations in the World for Foodies
Iceland
Like Japan, Iceland is one of the best countries for healthy food because of its abundance of fresh fish. The Icelandic cuisine is traditionally jam-packed with fresh and dried fish. As a result, most Icelandic people have a diet low in saturated fats and high in omega 3, which contribute to good health, lower cholesterol, and lower blood pressure.
The Icelandic diet also consists of many organic and free-range ingredients, including eggs, barley, and vegetables. The cuisine also traditionally features whole grains like dark rye bread, which digests slower and provides sustained energy. Some of the healthiest foods you can try in Iceland include rugbraud, Skyr, Plokkfiskur, and fresh fish.
Read also: European Destinations for the Ultimate Food Tour
Mexico
According to Insider Monkey, Mexico is the third healthiest country in the world regarding diet, trailing Japan in second and Greece in first. Mexican cuisine consists mainly of nutritious ingredients like beans, fruits, and vegetables. Ingredients like pinto beans and black beans are excellent sources of iron and magnesium.
Meanwhile, you likely already know that fruits and vegetables are jam-packed with healthy vitamins and minerals. Fish and other seafood are also popular across Mexico, especially along the nation’s coastline. Another great thing about Mexican cuisine is that most ingredients are fresh, which is always a bonus. Popular dishes you should try include ceviche, burrito bowls, mixed bean chili, and corn soup.
Read also: Most Popular Dishes in the Caribbean
South Korea
South Korea is famous for one of the healthiest foods, kimchi. It is a traditional Korean side dish consisting of salted and fermented vegetables. Kimchi is usually made using napa cabbage or Korean radish.
Many Korean dishes rely on fermentation, which gives them a tangy, spicy, and salty flavor. However, this is a bonus for locals and travelers because most fermented foods are done so with ingredients like red pepper, garlic, and ginger, all of which benefit a person’s cholesterol levels.
South Korean cuisine is also filled with healthy soups, stews, and rice bowls, making it one of the best countries for healthy food. Must-try dishes include bibimbap, kimbap, konggusku, and soondubu jjigae.
Read also: Weirdest Foods in the World
Thailand
Thailand makes our list of countries with the healthiest cuisine for several reasons. First, Thai cuisine is predominantly based on vegetables and lean proteins. Second, many of Thailand’s best dishes use natural and fresh ingredients. Finally, many dishes use healthy herbs and spices. Oh, and let’s not forget, Thai food is out-of-this-world.
Thai cuisine uses many herbs and spices, including turmeric, lemongrass, garlic, and onions. These ingredients are known to have anti-cancer and anti-inflammatory properties. Furthermore, many Thai dishes, such as yellow fish curry, use fresh seafood, an excellent source of high-quality protein, iron, and calcium. Popular healthy Thai dishes include tom yum soup, papaya salad, chicken larb, and pad Thai.
Read also: Weird Foods in Europe
Spain
In Spain, travelers can indulge in a diverse Mediterranean cuisine that relies heavily on seafood, vegetables, and fruit. Whether in Madrid, Barcelona, or Malaga, you can tuck into food full of flavor, nutrients, and seasonal ingredients. Fresh seafood, rice dishes, and light bites are a big hit in Spanish cuisine.
As such, most dishes are high in fiber, vitamins, and protein and low in saturated fats. In addition to being delicious, Spain is excellent at controlling portion sizes. Tapas is a great way to enjoy a diverse meal without getting too full. Make sure you try Spanish omelet, olives, mussels, cuttlefish, and paella during your time in the country.
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Read more: Best Spanish Dishes
Italian
When most people think about Italian cuisine, they quickly think of pizza, gelato, and Aperol Spritz. However, this vibrant nation has much more to offer. Traditional Italian cuisine focuses on olive oil, fresh tomatoes, and herbs. It also strongly emphasizes fresh ingredients, especially seafood, fruits, vegetables, herbs, and spices.
Italian cuisine also limits processed foods, which are often linked to severe health problems like diabetes and obesity. Therefore, travelers are in for a treat when they visit Italy. You’ll enjoy a heart-healthy glass of red wine and fresh seafood when you’re not tucking into a freshly prepared salad or homemade pasta dish. We don’t know about you, but that sounds pretty epic.
Read more: Best Italian Dishes
India
As far as countries with healthy food go, they don’t get much bigger or better than India. This colorful nation is most loved for its diverse cuisine, jam-packed with healthy flavors from a staggering range of herbs and spices.
Popular ingredients used in Indian cooking include cinnamon, turmeric, coriander, and turmeric, all of which have health benefits. For example, according to Healthline, cinnamon has been linked to decreased inflammation, lower blood sugar levels, and reduced risk of heart disease.
Religious dietary laws in India also mean many of the country’s dishes are vegetarian. Therefore, most dishes contain nutrient-dense ingredients like vegetables, nuts, and fruits. My favorite dishes include kitchari, tarka dhal, and aloo gobi.
Read also: Authentic French Dishes
Senegal
West African food generally isn’t too popular outside West Africa, which is a massive shame because it has much to offer, especially if you’re searching for the world’s healthiest cuisines. Take Senegal, for example. In Senegal, you’ll find many foods that support good health. The cuisine consists mainly of fresh fish and meat, with plenty of herbs and spices.
Some of the healthiest herbs and spices used in Senegalese cuisine include ginger, garlic, and cumin, known to have antioxidant and anti-inflammatory properties. The Senegalese diet is also typically rich in starchy carbohydrates, such as couscous, rice, and sweet potato. These ingredients are an excellent source of energy, fiber, and vitamins. Meanwhile, fresh fish, lentils, and nuts are excellent protein sources.
Read also: US Cities That Are Perfect for Foodies
Norway
Nordic cuisine consists predominantly of whole foods typically found in the Nordic region, making Norway one of the best countries in the world for healthy food. In Norway, you can expect locally sourced foods that have been minimally processed, such as freshly caught fish, seasonal vegetables, nuts, and seeds.
These ingredients have many health benefits. They are all low in saturated fats and naturally nutrient-rich. Better yet, they are all sustainable. The Nordic diet, which can also be found in Denmark, Sweden, Iceland, and Finland, is also associated with a range of health benefits, according to Health Line, including improved cardiac health and cholesterol levels. Must-try foods in Norway include Røkelaks, Rakfisk, and Multer.
Read also: European Cities With the Best Coffee
Greece
The traditional Greek diet is nutritious, flavorful, and downright delicious. With a strong focus on fresh fruits and vegetables, yogurt, olive oil, and fresh seafood, Greek cuisine perfectly embodies the heart-healthy side of the Mediterranean diet while also tasting incredible. To be honest, being from the United Kingdom, I’m a tad jealous.
It seems unfair that Greece has the best weather, beaches, and cuisine while I’m stuck with gloomy skies and unhealthy traditional dishes like big breakfasts. Anyway, dating back to ancient times, the Cretan diet is widely considered the original Mediterranean diet, making Greece one of the best countries for healthy food. You can enjoy healthy grilled fish, souvlaki, and dolmadakia during your vacation.
Read also: Mouth-Watering Greek Island Dishes
Lebanon
Lebanese cuisine is often compared to Greek food, so you can expect great things. For starters, Lebanon is believed to be the home of the world’s healthiest dip – hummus, a smooth Middle Eastern dip made from chickpeas. Honestly, for me, hummus alone makes Lebanese cuisine one of the world’s tastiest.
Other foods that help Lebanon make our list of countries with healthy food include fresh vegetables, grilled meats, and nutritious herbs and spices. Besides hummus, some of Lebanon’s healthiest foods include tabbouleh, mujaddara, and labneh. One of the best ways to experience Lebanese cuisine is by ordering a meze, which will present you with many nutrient-rich and healthy foods, such as hummus, salad, beans, olives, and eggplant.
Read also: Best European Cities for Foodies
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