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Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017
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Image by Medscape. Data from Carlsson A, et al.[2]
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Best Diet in the World?
Researchers often look at diet and lifestyle behaviors across different geographic groups to learn which ones predict health and longevity and which are linked to poor health outcomes, including obesity, cancer, diabetes, and heart disease. Along with economics and other lifestyle factors, nutrition has a major impact on health worldwide. Consistently, modifiable lifestyle factors play a major role in an individual's health, and despite great differences in cuisines around the globe, there are some key links as well.[1]
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Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Common Dietary Threads
Although there are a few paradoxes, overall the latest research shows several common threads in the healthiest diets around the world. The similarities include intake of minimally processed, fresh foods and copious quantities of vegetables, legumes, nuts or seeds, and fish.[3] Most of the unhealthiest diets around the world consistently contain empty calories in the form of sugar, saturated or altered fats, processed and refined foods, and larger than average portion sizes.[1,3,4]
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Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Mediterranean Diet
The Mediterranean diet contains a lot of fresh, minimally processed foods, such as fruits, vegetables, and whole grains; fish; poultry; and red wine.[5] In Greece, Italy, and Spain, people eat lots of olive oil, nuts, seeds, and legumes. Foods are locally sourced and are often bought and cooked daily. There is a tendency to eat more slowly, while socializing, and to savor smaller servings on smaller plates.
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Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
French Diet
Although similar in some ways to the Mediterranean diet, French cuisine includes high-saturated-fat foods such as butter, cheese, and cream. The fact that the French are generally lean and healthy despite a rich diet is called the "French paradox."[6] Theories that attempt to explain this include the benefits of smaller portion sizes and intake of fresh, minimally processed foods;[7] positive effects of polyphenol resveratrol, found in red wine;[8] and ingestion of fermented cheese made from raw milk, which contains anti-inflammatory alkaline phosphates[9] and microbiome-friendly probiotics.
Image by Medscape
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Nordic Diet
The modern Nordic diet is focused on whole grains, fruits, vegetables, eggs, and seafood, whereas such foods as meat, dairy, desserts, and alcohol are eaten sparingly. With no olive trees in sight, the Nordens (people of Denmark, Finland, Iceland, Norway, and Sweden) use rapeseed oil instead of olive oil and eat produce native to their own region, such as lingonberries, bilberries, and cabbage. Other signature foods include reindeer and native seafood rich in omega-3 fatty acids.[10]
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Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Okinawan Diet
The Okinawans of Japan enjoy some of the greatest longevity and highest number of centenarians worldwide. They also have some of the lowest rates of both heart disease and several cancers.[11] Their diets contain a variety of vegetables and fruits, whole grains, moderate amounts of soy, and weekly fish. One of the major daily staples of their diet is sweet potatoes, and their caloric intake is low.[1] Among Okinawans who have adopted a Western diet, obesity levels, cardiovascular diseases, and premature deaths have risen significantly.[12]
Image by Medscape
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
West African Diet
A recent study[3] found that one of the healthiest diets in the world is eaten in Chad, West Africa. Traditional diets in that entire region are composed of unprocessed, fibrous foods.[13] High-fiber diets improve cholesterol levels, digestion, and weight control and may protect against colon cancer and type 2 diabetes. The African diet also favors culinary spices over salt.
Image by Medscape
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Indian Diet
Just as in Africa, portions of meat, if any, are small in India. Goats, chickens, and sheep often roam freely and are fed a naturally organic diet. The meat is therefore leaner and higher in omega-3 fatty acids and conjugated linoleic acid, thought to reduce heart disease and cancer risks.[14] Fruits also grow wild without pesticides, which is better for overall health as well. Perhaps the healthiest part of the Indian diet is the frequent consumption of turmeric, the key ingredient in curry.[15]
Image by Medscape. Data from Enders A, et al[18]
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Latin American Cuisine
Although Mexican cuisine includes lots of fried, starchy, fatty and processed foods, not all Latin American diets follow suit. The traditional diet in Central and South America and the Caribbean includes lots of fruits, vegetables, and beans.[16] These diets also include a great deal of spice, and capsaicin (from peppers), has proven beneficial in several ways, including protective properties against various cancers (see chart above).[17]
Image by Medscape
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Diet in Barbados
According to researchers, although the Barbadian diet has been getting worse with the import of various junk foods,[19] the island's traditional diet is one of the healthiest in the world. It is chock full of fiber, multicolored produce, root vegetables and tubers, and a generous level of omega-3 fatty acids. In fact, people in Tunisia, Barbados, and Cape Verde are among the top fruit and vegetable eaters in the world.[3]
Image by Medscape. Data from National Geographic.[21]
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Diet in the United States
In contrast to the healthiest diets around the globe, the worst of them follow the Americanized model of fast-food chains, with high-fat, high-sugar, and high-salt products. In countries that adopt an American fast-food diet, obesity, heart disease, and cancer increase significantly compared with the more natural diets originally consumed by these diverse populations.[3,20]
Image by Medscape
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Diet in the Czech Republic
Not every country can blame America for its bad dietary influences, however.[3,20] Slovakia and the Czech Republic eat some of the most unhealthy diets, with a large volume of processed foods, the study found. Hungary is also a leading offender. Smoked meat is particularly popular, and is linked to many diseases and poor outcomes. Belgians eat these foods as well, along with a significant amount of deep-fried, sugary, starchy foods. Although these cultures have their very own versions of junk food, their diets share many of the unfortunate traits of the American diet.
Image from iStock
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Dietary Deficits Are Key
Comparing diets around the world, what is not eaten is probably even more relevant to poor health: fruits, vegetables, nuts, whole grains, seafood, and unsaturated oils. These deficits, combined with intake of refined grains, processed meats, sodium, sugars, and trans fats, create a perfect recipe for chronic diseases across the globe.[3,20]
Image from iStock
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Lifestyle and Mindful Eating
Although there are some similarities in the best diets around the world, there are clear differences. Fruits, vegetables, healthy oils, and seafood, are common to France, the Mediterranean countries, and Nordic countries, whereas vegetables, beans, tubers, and legumes feature heavily in some of the more traditional diets across Africa and in Okinawa. A shared lifestyle pattern of daily activity, more mindful eating (ie, slower, with better chewing), and socializing around meals seems to be consistent within the healthiest populations.
Image is a composite from iStock
Best and Worst Diets Around the World
Renee Simon, MS, CDN, CNS; Emily Berry; Jennifer Leavitt, MS; Reviewed by: Anya Romanowski, MS, RD | August 3, 2017 | Contributor Information
Wholesome Foods and Moderation
Within most societies, there are age and even sex distinctions between the best and worst diets.[3] Affluence also comes into play in terms of options and availability of healthy foods. In nations where there are war, poverty, and homelessness, whatever food is available is what is typically eaten.[20]
In practical terms, for longevity and best health outcomes, there is no narrowly-best diet for everyone. What makes the most sense is to help patients focus on consuming a variety of produce, nuts, legumes, seeds, and fish; controlling portion sizes; and eating fewer processed foods, whatever the ethnic cuisine.
This diet guide lists the optimal therapeutic diets to recommend to patients on the basis of their chronic condition or disease. Links to reputable sources and patient information are included.Medscape Features Slideshows, January 2017
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Emily Berry
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Medscape Medical News
Jennifer Leavitt, MS
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References
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