When it comes to healthy eating, you may have heard of terms like the “Mediterranean diet” or the “Japanese diet.” But why do some countries have healthier diets than others?
Unfortunately, the typical British diet isn’t considered healthy: last year experts warned that ultra-processed foods (UPF) make up more than half of the calories consumed by the average Briton.
While not all of these foods are necessarily harmful to your health, many staples of the British diet contain additives and preservatives and are high in salt and sugar.
Research has shown that consuming large amounts of these processed foods is linked to health problems such as type 2 diabetes, heart attack, stroke, obesity and cancer.
The health benefits of diets in particular countries have been widely studied and debated. Sun LifeHere are the countries with the healthiest diets in the world:
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Japan
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Greece
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Italy
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Cyprus
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Spain
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South Korea
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Australia
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Ethiopia
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Sweden
According to experts, these countries have the highest life expectancy and the healthiest life expectancies for their residents.
Japan has the world’s highest life expectancy (84.3 years) and the world’s highest healthy life expectancy (74.1 years). By comparison, the UK’s life expectancy is around 80.70 years.
Meanwhile, South Korea, Singapore, Spain, Israel, Italy, Cyprus and Switzerland also rank in the top 10 for both life expectancy and years lived in good health (on average).
What do Brits think about healthy eating?
A Sun Life survey of 2,000 British adults found that while almost half of Brits can name countries with “good” diets, the majority admit that they don’t eat a particularly healthy diet themselves.
The majority (81%) said they do not eat the recommended five servings of fruit and vegetables each day, with Brits aged 55-64 being the most likely to say they only eat the five servings a day very rarely (fewer than five times a year).
Despite this, one in four UK adults (23%) say they have not changed their eating habits to be healthier as they get older.
Those in the 55-64 age group were the most likely to say they had no plans to change their eating habits even after they hit their 70s or older.
However, of those who changed their diet as they got older, more than half (54%) said they did so to improve their mood and have more energy.
Nearly a third (33%) have tried to change their diet because they were concerned about the long-term impact their previous eating habits might have on their health.
The survey also found that women were more likely to change their diet to boost their energy levels (58% of women vs. 47% of men), while men were more likely to change their diet because their doctor told them to (25% of women vs. 14% of men) or because they were inspired by a friend, family member or colleague.
What can we learn from countries with the healthiest diets?
What countries with the healthiest diets have in common is that they prioritise eating plenty of fruits, vegetables and legumes such as beans and lentils, and only small amounts of lean animal foods like fish and poultry.
“Food choices are often driven by local availability and seasonality,” says Sandra Mikhail, R.D., nutritionist and author of The Gut Chronicles. “These eating habits not only nourish the body with essential nutrients, but also support overall health by reducing the risk of chronic diseases like heart disease, diabetes, and cancer.”
Commenting on the new Sun Life research, she said: “Instead of relying on gimmicks, fad diets or superfoods, residents in these places simply live with a few key principles in mind.”
Explaining why each country’s typical diet works so well for its inhabitants, she said:
Japan
“The Japanese diet is characterized by fresh seafood, rice (including brown rice), vegetables, and fermented foods such as miso, promoting longevity through a nutritious, minimally processed diet. Green tea is also a staple drink, rich in antioxidants, that supports metabolism and overall health.”
Greece and Italy
“The Mediterranean diet, popular in countries such as Greece and Italy, emphasizes olive oil, fruits, vegetables, whole grains and fish, providing a balanced intake of fats and nutrients that are beneficial for the heart.”
South Korea
“Korean cuisine is prominent for its fermented foods like kimchi, plenty of vegetables, and lean protein from seafood, all of which are the foundations of a balanced, nutritious diet. Fermented foods support a healthy microbiome, which can lead to improved digestion, immunity, and even mental health.”
Australia
“The Australian diet is a unique blend of diverse cultural influences. Australians enjoy an abundance of fresh fruit and vegetables, lean proteins from seafood and poultry, whole grains and pulses which provide essential nutrients and support sustainable agricultural practices.”
Ethiopia
“Ethiopian cuisine has a vibrant and deep tradition centered around plant-based ingredients and whole foods. Staples include injera, a nutrient-rich sourdough flatbread made from teff flour, and legumes such as lentils, chickpeas and split peas, which provide essential protein, dietary fiber and complex carbohydrates. The use of a variety of vegetables and spices enhances the nutritional profile of meals.”
Sweden
“The Swedish diet is characterised by whole grains such as rye and barley, root vegetables, oily fish such as salmon and fermented dairy products such as skyr, with an emphasis on simplicity and seasonal, locally sourced ingredients. The diet is thought to be heart-healthy, anti-inflammatory and supports overall health by focusing on unprocessed, nutrient-dense foods.”
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