April, 9 2010.
In Pictures: The World's Healthiest Diets
Forbes Magazine
Article: The World's Healthiest Diets
In his latest book, The Five Factor World Diet, fitness and nutrition author Harley Pasternak writes about countries with healthy traditional diets. He selected the countries based on which ones have the longest life expectancies and lowest obesity rates. His rankings aren't scientifically rigorous, but they may shed light on how other countries eat well and manage to stay healthy.
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Japan Obesity rate: 1.5%-Life expectancy: 82 years Pasternak praises Japanese cuisine for its focus on cruciferous vegetables like cabbage, broccoli, bok choy and kale. The main sources of protein in the Japanese diet--fish and soy--are also heart healthy. Finally, the Japanese eat plenty of complex carbohydrates in the form of nutrient-rich buckwheat noodles. Some Japanese practice calorie restriction, eating only until they feel 80% full.
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Singapore Obesity rate: 1.8%-Life expectancy: 82 years You might be surprised to learn that Singaporeans who eat white rice throughout the day have one of the healthiest diets on the planet, according to Pasternak. But that staple carbohydrate is often rounded out with servings of vegetables and fish. Singaporeans eat meat sparingly. To satisfy sweet cravings, they tend to stick to readily available tropical fruits or low-sugar treats like mango pudding. | | | | China Obesity rate: 1.8%-Life expectancy: 73 years America's version of Chinese food doesn't come close to the real thing--and that's why Pasternak has singled out the country as having a very healthy traditional diet. Two-thirds of meals are made up of vegetables, fruits, whole grains and beans, he estimates. This includes leafy greens like bok choy, root vegetables like daikon, and soybeans, ginger and garlic. Though the Chinese do deep-fry foods, they more often stir-fry, steam or stew meats and vegetables. |
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Sweden Obesity rate: 11%-Life expectancy: 81 years This Nordic country does well despite a relative lack of fruits and vegetables. The key, says Pasternak, is a diet rich in dairy, dark breads, berries and fish. The calcium in dairy can help the body burn fat; rye and pumpernickel breads are loaded with fiber; berries have antioxidant properties; and the salmon and herring is heart-healthy. It also helps that the Swedes burn plenty of calories year-round with cross-country skiing and other winter sports. | | | | France Obesity rate: 6.6%-Life expectancy: 81 years Most people know about the so-called French paradox: The French regularly indulge in high-fat foods like cheese and chocolate without packing on the pounds. Pasternak attributes this to small portion sizes and the fact that they seldom snack. Vegetables also play a starring role in meals even when the main course is a meat dish. While the French also aren't afraid to use butter, they tend to prepare meals by baking, roasting and braising--all low-fat ways of cooking. | | |
Italy Obesity rate: 13%-Life expectancy: 80 years Traditional Italian cuisine isn't anything like the cheesy, meat-laden pasta-heavy dishes served up in most Italian restaurants here. Instead, it's rich in beans and vegetables. Pasta is popular, but Pasternak points out that it's eaten in limited quantities, often as a side dish. The Italians also cook with olive oil, an unsaturated fat that's good for the heart. They rely on healthy preparation as well, grilling, poaching, baking and steaming much of their food. | | | | Spain SpainObesity rate: 16%-Life expectancy: 80 years Famous for its cured pork, Spain doesn't necessarily leap to mind as a country with a healthy diet. But Pasternak praises the Spaniards for their high-fiber, low-fat Mediterranean eating habits. They cook with olive oil, use loads of beans and vegetables, and eat plenty of fish like trout, mussels and shrimp. Native almonds and citrus fruits are also healthy staples of the Spanish diet. The Spanish rarely fry food. Instead they stew, sauté and roast it.
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South Korea South KoreaObesity rate: 10%-Life expectancy: 79 years Pasternak believes the country's diet has something to do with its relatively good health. Pasternak says South Koreans enjoy a low-fat diet that features tofu, noodles, fish and nutritionally rich fermented vegetables known as kimchi. Though barbecued beef is a favorite dish, South Koreans eat it sparingly, consuming just 16 pounds of beef per year compared to the American average of 67 pounds. | | | | Israel Obesity rate: 24%-Life expectancy: 81 years Israel's cuisine features several healthy staples, including legumes, eggplants and olive oil. Pasternak also points out that that the Israeli diet makes good use of spices, herbs and seeds. Tumeric, a spice that has anti-inflammatory properties, is used in curry dishes. Mint, which often shows up in the grain salad tabouli, contains manganese and vitamins A and C. Tahini is an essential ingredient in hummus, and it's made of sesame seeds high in several nutrients, including calcium, zinc and folic acid. |
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Greece Obesity rate: 25%-Life expectancy: 80 years Pasternak is quick to point out that Grecians aren't as slim as they once were; more than 60% are overweight. Yet the traditional Greek diet is one of the most studied in the world. This cuisine emphasizes unsaturated fats, whole grains, legumes, vegetables and fish. Meat is eaten sparingly. Common ingredients are omega-3 rich sardines, chickpeas, barley and vegetables like eggplant and peppers. | | |
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