Which country has the healthiest cuisine: top 5 healthy diets

India

Indian cuisine is famous for its various spices. They help give any dish a unique taste and have a beneficial effect on the human body. The most commonly used ingredients by Indian cooks are turmeric, chili, ginger, mint, cardamom and cloves. Adding these spices to everyday dishes perfectly protects the body from inflammatory processes and cancer.

We conducted a little research and identified the countries with the most harmful and healthiest cuisines.

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It is unlikely that acquaintance with the culture of a foreign country can be considered complete without familiarization with the local cuisine. It is no coincidence that many travelers diligently avoid establishments with an international menu and strive to eat in authentic restaurants. And some are completely into gastronomic tourism and believe that taste experiences are the main emotional component of any trip. But which traditional dishes will please our stomach, and which ones threaten it with indigestion?

Bright Side has compiled a list of countries with the most unhealthy cuisine in the world and countries with healthy eating habits that it would be nice for us to adopt.

As a criterion, let's take the food chart developed in 1992 by nutritionists at the Harvard School of Nutrition in the USA. It clearly shows which foods and in what proportions make a balanced diet. According to scientists, the basis of the daily menu should be fresh vegetables and complex carbohydrates (pasta from durum wheat, wholemeal bread, porridge, brown rice, buckwheat, bran).

This is followed by red meat, fish, chicken (preferably lean fillet without skin) and eggs, milk and low-fat dairy products. Fruits should also occupy a significant proportion of a healthy diet. But the consumption of animal fats, sweets and white bread should be minimized, and some of these products should be completely excluded from the diet as harmful to health.

It’s just that centuries ago, when the national cuisines of most peoples of the world were taking shape, no one had even heard of this diagram. It's no surprise that many traditional foods can easily send the average nutritionist into shock.

The most harmful cuisines in the world

Germany

German cuisine has a reputation for being heavy, greasy and too high in calories. Bavarian sausages and sausages, deep-fried brisket on ribs, traditional thick Eintopf soup with meat, smoked meats and other meat products, which can replace a two-course meal - perhaps the list of the most popular dishes in Germany only confirms this reputation.

Czech

Pork knuckle accompanied by a glass of famous Czech beer is a gastronomic must-have for any traveler who finds himself in this country. The traditional menu is complemented by fatty meats and sauces, an abundance of lard, bread and potato dishes, as well as pancakes, sausages and jelly. It is not surprising that almost a third of Czechs suffer from obesity.

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Hungary

Slightly fewer people - 25% - are overweight in Hungary. This is probably due to the delicious traditional goulash and other equally high-calorie dishes of Hungarian cuisine made from fatty meat and lard. To remedy the situation, the Hungarian government even introduced a tax on unhealthy food and also increased the prices of packaged snacks and soda.

Belgium

But European gourmets do not live by meat alone. We must not forget about the wonderful desserts: waffles with sweet toppings and creamy ice cream, delicious chocolate and a variety of confectionery. Belgium is famous for all these delicacies, and therefore this country also makes it onto our list.

Belarus

Belarus is the world leader in potato consumption, and it, in turn, is known for its huge amount of starch, which, no less than desserts, affects waist size and the condition of blood vessels. Traditional Belarusian potato pancakes - potato pancakes, or potato pancakes - in combination with fatty dairy and meat products, as well as a variety of baked goods, became the reason to include the national cuisine of Belarus in the list of the most harmful in the world.

Argentina

Temperamental Argentines, as it turned out, love not only passionate dancing, but also brutal food, consisting mainly of meat and flour products. Being one of the world's leading suppliers of marbled beef, Argentina also gives preference to red meat in its national menu, and therefore, from the point of view of the food pyramid, also makes it onto our list.

Many (and perhaps rightly so) refuse to recognize American dishes as national cuisine. However, we cannot ignore the fact that the United States has firmly secured the title of the birthplace of fast food, and therefore we boldly include the States in the list of countries with the most harmful cuisine in the world and move on to the next part of our list: to countries whose traditional food is considered correct and healthy.

The healthiest cuisines in the world

Japan

The basis of Japanese cuisine is fish, seaweed and other seafood, as well as vegetables, soy and rice. Meat, milk, animal fats and simple carbohydrates, on the contrary, are used quite rarely. At the same time, the products undergo minimal heat treatment, which allows them to retain maximum nutrients. Even Japanese sweets can be considered standard in terms of benefits, because they are made from rice flour, fruit juices and thickeners obtained from algae.

Vietnam

The national cuisine of this country is distinguished by an abundance of herbs and spices (such as cilantro, basil, mint, lemongrass, chili pepper, coriander, star anise), fresh vegetables and seafood, dishes made from rice and rice flour (famous Vietnamese noodles, rice cakes). Taking into account the national peculiarities of the technique of preparing these products with minimal use of fats and heat treatment, Vietnam’s place in the list of countries with the healthiest cuisine seems well deserved.

India

A huge amount of spices (turmeric, ginger, chili, cumin, cloves, cardamom) not only gives Indian dishes an amazing and rich taste, but also has a beneficial effect on the body: spices protect against cancer and Alzheimer's disease, have an anti-inflammatory effect, and improve the digestion process .

Ethiopia

The national cuisine of Ethiopia is undeservedly deprived of the attention of gourmets. Meanwhile, it is very original (from the method of serving dishes on flatbreads made from teff flour to the unusual spicy taste) and very healthy.

Generous nature supplies Ethiopians with fresh vegetables and fruits, and as a source of protein, local residents use fish from nearby reservoirs, as well as meat and milk from their own bred sheep, goats and camels. Needless to say, such products are tasty, environmentally friendly and incredibly healthy?

Israel

In the national cuisine of Israel, everything that its land and waters provide is popular: various types of fish, poultry, vegetables, root vegetables, legumes, herbs and spices, honey. The ingredients for the dishes are carefully selected (including due to the prohibitions established by ancient religious norms), but their certain limitations are more than compensated by the originality of the culinary execution, in which Israeli chefs are an expert.

Finland

Finnish cuisine is distinguished by the widespread use of lake and sea fish, wild meat and forest products. Thus, national dishes include elk, venison and bear meat, and forest berries (lingonberries, cranberries, cloudberries) are used as sauces or garnishes for meat. Vegetable dishes and salads are mandatory on the table; durum wheat pasta and rice are often served.

Finnish soups, such as creamy salmon soup or perch and pike soup, are also world famous. At first glance, it may seem that Finns eat a lot of bread, but since it is made from whole grains (wheat, rye, oats, barley), this can be attributed to the advantages of Finnish cuisine. And even Finnish desserts (usually fruit soups and berry mousses) can be called healthy with a clear conscience.

Ethiopia

There are much fewer fans of Ethiopian cuisine than Japanese or Indian cuisine, although it is also worth taking a closer look at. Dishes there are often prepared from vegetables and fruits. Fish from local reservoirs is used as protein food. Meat and dairy products are less popular here, but they are also included in the diet of Ethiopians. Farmers raise sheep and camels, so they receive not only wool, but also milk and meat.

Which country has the healthiest cuisine: top 5 healthy diets

Coronary heart disease, stroke and diabetes are consistently among the top ten leading causes of death worldwide, but each of these diseases can be prevented or controlled with proper nutrition. We tell you which cuisines in the world will best cope with the prevention of cardiovascular, gastrointestinal, endocrine and other chronic diseases.

1. Mediterranean cuisine

With fresh fruits and vegetables, whole grains, nuts, fish and olive oil as the main source of fat, the Mediterranean diet has earned the status of being the healthiest in the world. This magical combination of foods improves overall health, preventing stroke, type 2 diabetes, cancer and even senile dementia.

An analysis of health data from more than 1.5 million adults found that adopting a Mediterranean diet reduces the risk of heart disease, Alzheimer's disease and Parkinson's disease.

Key components of Mediterranean cuisine: vegetables, fruits, beans, nuts, whole grains, herbs and spices instead of salt, fish and poultry, limited consumption of red meat, red wine in moderation.

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2. Japanese cuisine

A recent study confirmed that the Japanese owe their high life expectancy to a traditional diet in which shelf-stable foods are practically not used, and the taste and appearance of dishes differ minimally from the original.

In 2005, the Japanese government issued healthy eating guidelines encouraging the population to consume less processed, high-carbohydrate foods. Instead, it was recommended to eat more rice and vegetables. After 10 years, researchers found that among participants who followed the guide, the death rate from cardiovascular disease decreased by 15%.

Key components of Japanese cuisine: plenty of fresh food, rice, wheat and buckwheat noodles, fish and seafood, beans, vegetables, moderate meat consumption, matcha green tea, a wide variety of dishes, small portions.

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3. Scandinavian cuisine

Unlike the Japanese and Mediterranean diets, far fewer people know about the benefits of Scandinavian cuisine. Meanwhile, a recent study published in the American Journal of Clinical Nutrition showed that the Nordic diet helps reduce inflammation in the body, and along with it, the risk of developing colon cancer decreases.

What makes Scandinavian cuisine healthy is its high fiber content, a cool attitude towards sugar, and an abundance of vegetables and fruits. Also, residents of Sweden, Denmark, Norway, Finland and Iceland consume less processed meat and dairy products.

Key components of Scandinavian cuisine: fatty fish (herring, mackerel, flounder, salmon), seafood, rye bread, fruit, milk, cheese, barley, semolina, rice, rosehip drinks.

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4. West African cuisine

Researchers at the University of Cambridge assessed the quality of food in several West African countries (Mali, Chad, Senegal and Sierra Leone), and concluded that the local diet is not inferior in fiber and omega-3 PUFA content to even Japanese cuisine. Also, residents of this region are much less likely to suffer from type 2 diabetes and obesity, which, however, can be explained by the moderate amount of food consumed.

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Key components of West African cuisine: rice, yams, fish, peanuts, tomatoes, onions, cinnamon, bananas, pineapple, mango, raisins, poultry, spices.

5. French cuisine

Scientists have long been trying to unravel the paradox of the French diet: how does this nation manage to eat a diet high in saturated fat but have such low rates of heart disease and obesity?

One study found that the key is the amount of food you eat. Yes, the French love croissants, cheese and meat, but they eat them in moderation: most servings in Parisian restaurants contain an average of 277g of food, while in the US, where obesity has reached epidemic proportions, the average serving is 350g.

Key components of French cuisine: cheese, vegetables, wine, olive oil, beans, herbs, apples, poultry, seafood and fish, red wine, cognac.

A short list of products useful for any person

The very concept of healthy food has a fairly broad designation, since it includes the quantity and quality of food consumed, and therefore the preparation of an individual, well-designed diet with the correct constant meal times.

Eating healthy food involves the following list of healthy foods such as:

• tomatoes and peppers, zucchini and turnips,
• carrots and beets, herbs and garlic,
• celery and watercress, cabbage and broccoli,
• apples and pumpkin, grapes and kiwi,
• avocados and pineapples, bananas and dates,
• cottage cheese and eggs, fish and chicken,
• pomegranate and figs, oranges and tangerines,
• cranberries and persimmons, olives and rowan berries,
• oatmeal and buckwheat, nuts and dried fruits,

which, of course, could be continued, but I will give only some of the most useful of them, such as:

Bee honey is the oldest natural product, unsurpassed in value and usefulness,

Having a high calorie content and a rich source of vitamins, proteins and amino acids, it is necessary for any person, as it has the most valuable nutritional and antibacterial properties.

Dairy products, given to humans by nature, reduce the negative impact of an unfavorable environment in ecological terms, saturating the body with calcium, which in turn has a positive effect on the entire skeletal system. And drinking a glass of milk every day will protect you from osteoporosis and rheumatoid arthritis.

Chicken eggs are the healthiest natural source of protein and lutein, preventing the formation of cataracts and blood clots, reducing the risk of cardiovascular diseases - heart attack and stroke, and daily consumption of one egg a day will reduce the risk of cancer by 50%.

Whole grain cereals from our agriculture in the form of grain bread and cereals maintain the energy balance of the whole body due to the huge amount of carbohydrates and natural biofibers, the consumption of which reduces the risk of cardiovascular diseases and obesity, cancer and diabetes, reducing bad cholesterol.

Seafood from our waters in the form of fish and seaweed contain large amounts of phosphorus, fatty acids and minerals - potassium and iodine, iron and calcium.

They are freely and quickly absorbed, reducing cholesterol and the formation of blood clots, protecting against cancer and strengthening the walls of blood vessels, as well as bone and cartilage tissue, strengthening nails and hair. And regular consumption of them 2-3 times a week will prevent depression and memory loss.

Chicken meat from our food industry increases energy and brain function, stabilizing the bone system, as it contains B vitamins, selenium and a large amount of proteins, preventing cancer, and the white meat of skinless breasts does not contain excess cholesterol. Garlic and spinach grown in garden beds are good for diabetics and for the eyes, reducing acute pain and terrible swelling, improving stable immunity, and have an anti-inflammatory effect, as they contain vitamins C, A, K, antioxidants, iron and lutein.

They protect against cancer, cardiovascular diseases - heart attack and stroke, as well as against bone diseases - arthritis and osteoporosis, strengthening the hair follicles.

Wild blueberries and foreign bananas prevent cataracts and glaucoma, strengthen the cardiovascular system, stabilizing blood pressure and varicose veins, neutralizing high acidity due to the presence of large amounts of antioxidants, biofibers and potassium, helping to recover from hemorrhoids, cancer and stomach ulcers, and coping with diarrhea and constipation, softening the functioning of the digestive system and disrupting brain activity.

So we found out what healthy food is. This fresh and healthy food for every day is so tasty and necessary that I recommend eating it regularly if you want your body to always be full and healthy, and you decide for yourself what recipes for delicious and healthy food you prepare for every day.

Time of intake and amount of food required

Today, most foods can hardly be called healthy food, since the amount of necessary healthy substances is sharply reduced, so I recommend that you think about what healthy food is and take very seriously what you eat.

Along with the quality of the food you eat, it is very important at what time and in what volume you take it, because if you do it incorrectly, your stomach will face oppressive heaviness and painful heartburn, and your body will experience premature fatigue, so let’s find out what time of day and how much need to eat.

Morning breakfast is the time when the human body just begins to wake up and function weakly, processing morning food, so it should not be particularly dense and contain 1/3 of the daily food intake, and the acceptable meal time for this is from 7 to 8 am .

At this time, the digestion process is not yet so active, so all the food you eat for breakfast should be saturated with slow carbohydrates, which are just beginning to be difficult to digest, and are subsequently quickly and efficiently absorbed.

Lunch time does not have such a strict time frame, so lunch time can be in the range from 12 to 14 hours, right now digestion is at its most active. At this time, you can already eat a hearty and satisfying meal, consuming more proteins, fats and carbohydrates, since all this lunch food will be perfectly absorbed and digested as much as possible without any noticeable heaviness for your stomach.

Evening dinner is the time when some feeling of hunger arises, for which the best time to eat may be from 18 to 19 hours.

The small amount of food you take should not consist of too salty and spicy, smoked and fatty foods, but only vegetable fats with proteins and carbohydrates that do not overload the stomach before bed, as your body is already preparing for a night's rest.

You should not overeat in the evening, because food should have time to be digested before you go to bed. For normal functioning, any body needs to replenish its energy reserves and it is better to do this if you eat the right healthy food recipes for every day. Eat healthy food and then you will definitely be healthy and energetic.

The amount of food eaten is considered very important, since systematic undereating or excessive overeating negatively affects the human body as a whole, therefore, how much and how to prepare healthy food is up to you, especially since recipes for healthy food today are so varied that you can find them in the open air There are a huge variety of them on the Internet.

If your stomach is 2/4 filled with food, ¼ water and ¼ air, then the digestion process will be the most maximum and effective, and the first belch will serve as a sign of a full stomach for you, indicating a decrease in air in the stomach, so do not overeat.

Decide on the amount of food you eat; for breakfast it should be no more than 30%, for lunch - 50%, for dinner 20%, this is the daily amount of food that will allow you to adhere to the correct diet, and your body to work without much effort and unacceptable overload for your health.