3 of the healthiest diets on earth

Japanese diet

Japan boasts an exceptionally high life expectancy, and one of the lowest rates of coronary heart disease in the world.

A typical Japanese diet includes plenty of vegetables, fruit, rice, and fish, plus a little meat. It also includes lots of soy products including tofu and edamame beans, along with fermented soy products including miso (fermented soy bean paste) and natto (fermented whole soybeans).

Okinawa has been the longest-lived prefecture (state) in Japan for most years that records have been kept. Much of the research into why the Japanese diet is so healthy or people have such high life expectancy, has been carried out on people from this area of Japan.

Three reasons why the Japanese diet is so healthy:

1. Plant-based meals: Okinawan centenarians have eaten a plant-based diet for the majority of their lives. Sweet potatoes make up a surprisingly large amount of their diet, at 67%, with rice, vegetables, legumes and other grains making up another 30%. That leaves only 2% for fish, meat and poultry and 1% for other foods. Meat, such as pork, is usually reserved for special occasions and only eaten in small quantities. The Okinawan diet isn't completely vegetarian, but it is 98% meat-free.
2. Soy foods: Okinawans enjoy plenty of soy-based foods, such as tofu and miso soup. Tofu is a great plant source of 'complete' protein, meaning that it contains all nine essential amino acids our bodies need for growth and repair. Fermented soy foods such as miso contain good bacteria called probiotics, which can help promote good gut health. Increasingly, researchers are focusing on digestive health as we begin to better understand the many effects of the gut microbiome on overall health, including weight loss, immunity and the prevention of certain illnesses. The longevity and good health of many Okinawans proves the power of eating a healthy, balanced and gut-friendly diet.
3. "Hara hachi bu": This 2500-year-old Confucian mantra is said in Okinawa before meals and means to eat until you're 80% full. While this isn't specifically related to the types of foods eaten, this general attitude towards eating can be very good for us. The level of satiety should leave you feeling satisfied, but not uncomfortably full. Paying attention to your hunger signals is a powerful way to tune into your body and prevent overeating. The idea of stopping before you reach fullness is a new concept for many of us, but learning to listen to your body is a skill you can practise and improve over time. What better time to remind yourself than when you're just about to eat?

Nordic diet

The Nordic diet is all about sustainability, meaning it's good for us and the planet. It's inspired by the typical eating habits of Nordic countries such as Sweden, Norway and Denmark and encourages eating foods that are produced locally, as well as choosing minimally processed foods as often as possible.

The diet is rich in locally sourced fruits, vegetables, wholegrains, nuts and seeds, as well as sustainably sourced fish, low-fat dairy and rapeseed oil high in omega-3 fatty acids and low in saturated fat.

Processed foods and those high in added sugars are discouraged, while foods like eggs, cheese and meat are recommended as an occasional addition.

Three reasons why the Nordic diet is so healthy:

1. Locally sourced: Foods that are grown locally are very beneficial as they tend to be much fresher and nutrient rich. This is because the produce has shorter transportation and storage times, so the nutrient content doesn't degrade as much as the food that has further to travel. This makes local produce richer in antioxidants and vitamins, which are hugely beneficial to our health. Choosing locally sourced foods actually encourages more variety too. As only seasonal foods are on offer, availability of stock changes throughout the year. A more varied diet, especially of plant foods, has been linked to better gut health due to increased microbiome diversity [1].
2. Focuses on minimally processed foods: The Nordic diet puts great emphasis on choosing whole foods and limiting or completely avoiding highly processed foods that are high in added sugar and salt. Processed foods tend to contain more saturated fat, salt, sugar and additives, while being lower in vitamins, minerals, antioxidants and fibre. Limiting processed foods and opting for whole foods is a definite plus for health and something all of us should be aiming to do more of.
3. Low in saturated fat: The Nordic diet encourages a high consumption of plant foods and fish, in place of meat and dairy. This means the diet is low in saturated fat and high in unsaturated fat, making it good for heart health. Diets high in saturated fat have been linked to an increased risk of cardiovascular disease, while a Nordic diet has been found to reduce cholesterol levels and blood pressure, thus reducing the risk of cardiovascular disease [2].

The Mediterranean diet

The Mediterranean diet has long been considered one of the healthiest diets to follow. It is renowned for its heart-protective benefits, as it is associated with a reduced risk of cardiovascular diseases, and it may also promote brain health.

A Mediterranean diet typically comprises plenty of fresh fruit and vegetables, legumes, nuts, seeds, and cereals such as brown rice, wholegrain bread and pasta. It encourages the consumption of healthy fats from olive oil and fatty fish, which are rich in omega-3 fatty acids, and smaller amounts of white meat, red meat and dairy. Enjoying a glass of red wine in moderation with meals is also part of the Mediterranean tradition – which is a nice bonus! This does mean the odd small glass though, not several I'm afraid.

Three reasons why the Med diet is so healthy:

1. Balance of food groups: One population that has been shown to have benefited from following a traditional Mediterranean diet is Ikaria, Greece. Ikarians have eaten a variation of the Mediterranean diet for most of their lives. The diet includes plenty of fresh fruits and vegetables, making up 53% of their diet combined. Potatoes and pasta provide carbohydrates, but appear in the diet in much smaller quantities – at 9% and 5% respectively. Fish accounts for 6% of the diet, with meat notching up 5%, so the traditional Ikarian diet is mostly vegetarian with only a little meat.
2. Wholegrains: Another area famed for following the Mediterranean diet is Sardinia, Italy. Sardinians have a diet made up of 47% wholegrains, mostly from barley. Wholegrains are a great source of fibre and important nutrients. The second largest part of the Sardinian diet is dairy at 26%, followed by vegetables at 12%. Animal products such as meat, fish and poultry make up 5% of the diet. Meat is enjoyed only occasionally. Again, Sardinians have traditionally enjoyed a plant-dominated diet with small quantities of meat, fish and poultry.
3. Olive oil: Olive oil is a staple ingredient of Mediterranean cuisine and has been linked to numerous health benefits, including reducing blood pressure and improving heart health. However oil, regardless of type, is very high in calories, so make sure you're measuring and logging the amount that you add to your meals if you're trying to lose weight.