5 Of The Healthiest Diets From Around The World
A Guide for Expats
Considering how much cuisine varies even within the same country, it’s a given that some diets will be healthier than others. But which countries boast the healthiest diets? While it might be impossible to rank every single one against each other, here’s five of our top picks!
Adapting to a new country often means embracing a new culinary landscape — something that’s both exciting and, at times, challenging, especially when trying to maintain a healthy diet. Fortunately, exploring local cuisines can lead to discovering some of the world’s healthiest eating habits. From the vibrant flavors of the Mediterranean to the rich, plant-based dishes of Ethiopia, these diets not only delight the palate but also promote long-term health. Here’s a guide to the healthiest global cuisines and how expats can incorporate them into their lifestyles.
The Mediterranean Diet: A Timeless Classic
The Mediterranean diet is renowned for its heart-healthy benefits and delicious simplicity. Centered around olive oil, fresh vegetables, whole grains, and lean proteins like fish and poultry, this diet encourages balanced eating. Greek and Italian cuisines, in particular, offer an abundance of dishes like Greek salads, lentil soups, and grilled seafood. For expats in Mediterranean countries, local markets brim with fresh, seasonal ingredients, making it easy to adopt this wholesome way of eating. Even if you’re not living in the region, incorporating elements of this diet can be as simple as swapping out butter for olive oil or choosing fresh, whole foods over processed options.
Japanese Cuisine: Balance and Portion Control
Japan boasts one of the highest life expectancies in the world, thanks in part to its traditional diet. Meals focus on fresh, seasonal ingredients, including fish, seaweed, rice, and soy products like tofu and miso. Portion control is a key aspect of Japanese dining, promoting moderation and mindfulness. Expats living in Japan or exploring its cuisine can enjoy healthful dishes like sashimi, vegetable tempura, and miso soup. The practice of savoring food slowly, an integral part of Japanese culture, also fosters a deeper appreciation for meals and can help prevent overeating.
Ethiopian Cuisine: Plant-Based Goodness
Ethiopian cuisine is rich in plant-based dishes, featuring legumes, vegetables, and the nutrient-dense teff grain used to make injera, a traditional sourdough flatbread. Meals often include hearty stews like lentil-based misir wot and chickpea dishes, which are high in fiber and packed with essential nutrients. For expats in Ethiopia or those trying its cuisine elsewhere, the communal dining style, where food is shared from a large plate, fosters connection and mindfulness. This cuisine’s emphasis on natural, unprocessed ingredients aligns perfectly with a healthy lifestyle.
Korean Cuisine: Fermented Foods and Fresh Ingredients
Korean food is celebrated for its emphasis on fermented foods like kimchi, which are excellent for gut health. Traditional meals often include a variety of banchan (side dishes) made from vegetables, rice, and lean proteins. Korean barbecue, enjoyed with plenty of lettuce wraps, is a healthier way to indulge in grilled meats. Expats in South Korea can explore vibrant markets to discover fresh produce and local delicacies that promote health. Even outside Korea, incorporating fermented foods and a variety of vegetables into your meals is a step toward healthier eating.
Indian Cuisine: Spices and Balance
Indian cuisine combines a wealth of spices with plant-based ingredients to create dishes that are both flavorful and health-promoting. Turmeric, ginger, and cumin have anti-inflammatory properties, while legumes and whole grains form the backbone of many traditional recipes. For expats living in or near India, exploring dishes like dal (lentil curry) or rajma (kidney bean stew) provides both nutritional value and cultural immersion. The wide variety of vegetarian options makes Indian cuisine especially appealing for those seeking a plant-forward diet.
Adopting elements from the world’s healthiest diets offers expats a chance to maintain wellness while embracing new culinary traditions. From the vibrant, olive-oil-rich dishes of the Mediterranean to the spice-infused stews of India, these global cuisines offer both health benefits and a deeper connection to local cultures. Whether you’re trying new recipes at home or exploring local restaurants, integrating these dietary habits into your lifestyle can enhance your overall well-being while enriching your expat experience.