It may come as a surprise that American eating habits are nowhere near the Top 10 of the world's healthiest diets. African countries are in fact deemed to be the healthiest, according to the Lancet Global Health journal. This was reported on the Telegraph.co.uk website on Feb. 19, 2015.
Wealthier countries may eat healthy foods but they also can afford processed foods, and they eat those, too. The people living in poorer countries are not buying and eating junk food. What they do consume is healthy.
The Lancet's Top 10 countries with the healthiest diets are, in order: Chad, Mali, Cameroon, Guyana, Tunisia, Sierra Leone, Laos, Nigeria, Guatemala and French Guiana.
Here's the rest of the world at a glance:
In North America
United States
According to the Lancet's research, the United States finds itself seventh from the bottom on the unhealthiest diet list. Plenty of Americans put a lot of thought, effort and expense into eating as nutritiously as they can. But taken as a whole, the diet in the United States sadly does not make the top of anyone's healthy diet list.
In Central America
Mexico
Chili peppers are a major part of the diet in Mexico. They provide capsaicin which may protect against cancer, decreases congestion and other sinus problems, protects the heart, and lowers inflammation levels. Antioxidants are abundant in chili peppers. So are minerals like copper, iron and potassium, and vitamins A and C.
Beans and corn are important parts of the diet in Mexico, which may help lower risk for type 2 diabetes. Recipes based on beans and tomatoes may decrease breast cancer risk.
The Caribbean
The people of the Caribbean discovered long ago that pineapples taste good and are good for them. Pineapples are anti-inflammatory and promote healthier digestion. They're full of antioxidants, strengthen the immune system, and may help to prevent the eye condition macular degeneration.
In South America
There's a wide variety of national dishes to be found all over South America. Each country has its own profile. But rice and beans are favorites you can find just about anywhere. Rice and beans combine to make complete protein, without meat.
In Asia
India
Ghee, which is clarified butter, is used in India instead of cooking oil. It resists smoking at higher temperatures. It's good for the digestive tract and decreases bloating.
Risk for some types of cancer may be lowered due to the use of black pepper, cardamom, cinnamon, cumin, coriander, ginger, red chilies and turmeric, all popular ingredients in India. Lentils and yogurt are also popular. They contain folate and magnesium. They may help to stabilize blood sugar levels.
Ginger and turmeric may defend against Alzheimer's disease. Rates in India are one-quarter what we have in the United States. (3)
Japan
Lots of vegetables and fish are on the menu in Japan. Shiitake mushrooms have been known and consumed in many forms for centuries. According to Mind Body Green, studies have shown that they decrease cholesterol, and enhance the immune system. Cancerous cell growth is inhibited. Weight loss is facilitated.
Produce, when cooked, are usually steamed or stir-fried quickly.
Yams and green tea provide antioxidants. Bok choy and other cruciferous vegetables provide calcium. Seaweed provides iodine. Seafood offers omega-3 essential fatty acids. Shiitake mushrooms contain copper, folate, iron, potassium and zinc. Soybeans are best when fermented, as in miso and tempeh.
Thailand
Coconut milk is found everywhere, in just about everything. It contains plenty of calcium, vitamins B12 and D. It's a great milk substitute for those who are lactose intolerant.
The population of Thailand has lower risk than many other countries for several cancers, including that of the digestive tract. Ginger provides indigestion relief, turmeric holds anti-inflammatory properties. Lemongrass is regularly used to treat stomach ailments and colds.
Vietnam
Herbs, seafood, vegetables, are staples in Vietnam. Its people are less inclined to fry their foods. Many of their sauces have a coconut base. Pho is a Vietnamese soup that contains lots of spices with plenty of antioxidants.
Many herbs are also used as remedies. Anise and cilantro, for instance, reduce inflammation and help digestion.
In Europe
Mediterranean Countries
The Mediterranean diet focuses on fruits and vegetables, fish, whole grains, and don't forget the olive oil. Olives and olive oil provide phytonutrients for protection against cancer and bone density loss. Olives contain copper, fiber and iron.
Harvard University reported risk of death drops by 25 percent when a traditional Mediterranean diet is followed. Healthy fats are more satisfying for longer than a low fat diet. Olive oil and green vegetables are anti-inflammatory. Garlic lowers blood pressure.
Emphasis on certain foods varies from one Mediterranean country to another, but the themes remain the same.
Greece
Beans and lentils, dark leafy greens, fish, fruit, grains, olive oil, are all foundational to the Greek diet. And they are all beneficial to the immune system. They also offer protection against health conditions like diabetes, cancer and heart disease.
Italy
Italians are known for freely using tomatoes in their foods. Tomatoes contain lycopene, helping to reduce risk for breast cancer. Lycopene content is higher when tomatoes are cooked.
Basil, oregano and parsley, and garlic, provide vitamins A and C. Olive oil reduces cholesterol, and the risk for heart disease.
Spain
The Spanish tradition has long been to eat tapas, which are small plates of food. This, right from the start, is different from many households in the United States. Olive oil, seafood and vegetables are important staples to the Spanish diet.
The Standard American Diet aka SAD
The unhealthy standard American diet of processed foods has been in a state of change for some time. The increase in processed foods takes our health in a negative direction, into poor health. But fortunately, U.S. tables have been benefitting from the cooking traditions of the rest of the world. The more we embrace these eating styles, the healthier we will become.
strong>Sources:
1) Which country has the world's best diet?
http://www.telegraph.co.uk/foodanddrink/foodanddrinknews/11422652/Which-...
2) 8 Healthy Food Staples from Around the World
http://www.mindbodygreen.com/0-4534/8-Healthy-Food-Staples-from-Around-t...
3) The 10 healthiest ethnic cuisines
http://www.cnn.com/2010/HEALTH/08/25/healthiest.ethnic.cuisines
4) Mediterranean diet: A heart-healthy eating plan
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating...
5) Dietary quality among men and women in 187 countries in 1990 and 2010: a systematic assessment
http://www.thelancet.com/journals/langlo/article/PIIS2214-109X(14)70381-X/fulltext?rss=yes
Visit Jody's website at http://www.ncubator.ca and http://ncubator.ca/blogger