What you can learn from countries with the 'healthiest diets'
You may be familiar with terms like the ‘Mediterranean diet’ and the ‘Japanese diet’ when it comes to healthy eating. But why do some countries have healthier diets than others?
Unfortunately, the typical British diet is not considered a healthy one. Last year, experts warned that ultra-processed foods (UPFs) account for more than half the calories eaten by the average British person.
While not all are necessarily harmful to health, there are a great many foods that contain additives and preservatives and that are high in salt and sugar that are staples in British diets.
Studies have linked eating high amounts of these processed foods to health issues such as Type 2 diabetes, heart attack, stroke, obesity and cancer.
The health benefits of diets from particular countries have been widely researched and discussed. According to insurance providers SunLife, the countries with the healthiest diets around the world are:
Japan
Greece
Italy
Cyprus
Spain
South Korea
Australia
Ethiopia
Sweden
In these countries, people have the highest life expectancy, according to experts. Residents also experience the most number of healthy living years.
Japan has the highest average life expectancy of anywhere in the world (84.3 years) and the highest number of healthy living years (74.1) too. In comparison, the UK has an average life expectancy of about 80.70 years.
Meanwhile, South Korea, Singapore, Spain, Israel, Italy, Cyprus and Switzerland have also appeared in the top 10 for both average life expectancy and most years lived (on average) in good health.
What Britons think of healthy eating
In a survey of 2,000 British adults, SunLife found that although nearly half of Brits can name the countries with ‘good’ diets, most admitted they don’t eat as healthily themselves.
The majority (81%) said they don’t eat the recommended five portions of fruit and vegetables every day. Britons aged 55-64 were the most likely to say they only get their ‘five-a-day’ very rarely - less than five times a year.
Despite this, one in four (23%) UK adults said they haven’t changed their dietary habits to be healthier as they’ve gotten older.
Those aged 55-64 were the most likely group to say they have no intention of changing their diet in any way as they enter their 70s and beyond.
But among those who have changed their diet as they age, more than half (54%) said they did so because they wanted to "feel better and have more energy".
Around a third (33%) were motivated to change their diet over concerns about the long-term impact their previous diet had on their health.
The survey also found that women were more likely to change their diet in order to increase their energy levels (58% versus 47% of men), while men were more likely to change their diet because they were told to by their doctor (25% versus 14% of women), or because they were inspired by a friend, family member or colleague.
What lessons can we learn from countries with the healthiest diets?
The common thread between the countries with the healthiest diet is that they prioritise eating plenty of fruit and vegetables, as well as beans, lentils, and other legumes, while eating small portions of lean animal products, like fish and poultry, that are eaten infrequently.
"Food choices are often influenced by what's available locally and in season," says nutritionist Sandra Mikhail, author of The Gut Chronicles. "These dietary practices not only nourish the body with essential nutrients but also support overall health by reducing the risk of chronic diseases such as heart disease, diabetes, and cancer."
Commenting on SunLife’s new study, she said: "The residents of these places aren't relying on gimmicks, fad diets or superfoods; they're simply living their lives with a few key principles in mind."
Explaining why the typical diet of each country works so well for its residents, she said:
Japan
"Japan’s diet is characterised by fresh seafood, rice (brown included), vegetables, and fermented foods like miso, promoting longevity through nutrient-dense and minimally processed meals. Green tea is also rich in antioxidants, which is a staple beverage that supports metabolism and overall health."
Greece and Italy
"The Mediterranean diet, prevalent in countries like Greece and Italy, emphasises olive oil, fruits, vegetables, whole grains, and fish, offering heart benefits and a balanced approach to fats and nutrients."
South Korea
"South Korea's cuisine stands out for its fermented foods such as kimchi, abundant vegetables, and lean proteins from seafood - all of which are the backbone of a well-balanced, nourishing diet. Fermented foods support a healthy microbiome, which is linked to improved digestion, immunity, and even mental health."
Australia
"Australia’s diet is a unique fusion of diverse cultural influence. Australians benefit from an abundance of fresh fruits and vegetables, lean proteins from seafood and poultry, whole grains, and legumes, which provide essential nutrients and support sustainable farming practices."
Ethiopia
"Ethiopian cuisine is vibrant and deeply traditional, centering around plant-based ingredients and whole foods. Staple foods include injera, a nutrient-dense sourdough flatbread made from teff flour, and legumes like lentils, chickpeas, and split peas, which provide essential proteins, fibre, and complex carbohydrates. A variety of vegetables and the use of spices enhance the diet's nutritional profile."
Sweden
"Sweden’s diet, characterised by whole grains like rye and barley, root vegetables, fatty fish such as salmon, and fermented dairy products like skyr, prioritises simplicity and seasonal, local ingredients. This diet can be considered heart-healthy, anti-inflammatory and one that supports overall well-being through its focus on unprocessed, nutrient-rich foods."
Read more about healthy eating:
Nine out of 10 Brits don't know the five food groups (Yahoo Life UK, 5-min read)
Why beans are so good for your gut health (Yahoo Life UK, 9-min read)
Why it's harder to go to the toilet on holiday, and how to fix it (Yahoo Life UK, 5-min read)
