As Americans and other Westerners grapple with obesity and weight issues, more and more attention is being paid to diets of other people in countries around the world that are enjoying good health and have few weight-related problems.
Research shows that there are a number of diets around the world which, when adhered to, show much lower incidences of heart disease, cancer and obesity. Let’s take a look at some of them.
Mediterranean Diet
The Mediterranean diet is a diet which is shared by people from countries on the border of the Mediterranean Basin including Turkey, Lebanon, Egypt, Libya, Tunisia, Algeria, Spain, Italy, France, Greece and Monaco.
Research has shown that people who adhere to the Mediterranean Diet have a higher life expectancy and lower incidences of chronic diseases than people who live in other parts of the world. It’s believed that one reason for this is the consumption of Olive Oil. Used extensively in cooking, Olive Oil takes the place of margarine and animal fats that are consumed in high quantities in countries like the United States and Britain.
Olive Oil has a very high content of monounsaturated fats and polyphenols.
Monounsaturated oils have been proven to lower the risk of heart disease, high cholesterol and cancer. A powerful antioxidant, polyphenols, is one of the main substances in Olive Oil. Polyphenols has been proven to inhibit the growth of cancer cells.
Additionally, the Mediterranean diet consists of lots of leafy green vegetables and fresh fruit, whole grains, seeds and nuts. Fish, which is high in Omega 3 Fatty Acids, is eaten about 3 to 4 times per week in the Mediterranean diet. Research shows that Omega 3 fatty acids reduce the risk of heart disease and other degenerative conditions. And while grilled meat is eaten, red meat makes up a small part of their diet.
Japanese Diet
The Japanese diet has gained a lot of attention in recent years due to the long life span that Japanese people are know to have. Studies show that Japan has, on the average, about 20,000 people who are 100 years old or older. The secret to this longevity has been proven to be diet. One reason for this is because when Japanese people plan their meals, they plan with the nutritional value of their food in mind. Their main source of protein consists of oily fish such as sardines, mackerel and salmon. All of these fish have been proven to have numerous benefits because of the high content of Omega Fatty Acids. Omega Fatty Acids are known to protect the heart and other organs from degenerative diseases such as cancer. They also maintain the health of the hormones, brains and eyes.
Several varieties of vegetables are also eaten everyday and it would not be unusual for a Japanese family to eat vegetables with their breakfast, lunch and dinner. A diet high in fiber exerts a protective influence over the digestive track and guards against colon cancer.
Additionally, Japanese people eat lots of noodles, however, the noodles they eat are often made from buckwheat flour which is known to facilitate the digestive process.
Oolong tea is also consumed at mealtime and is thought to have excellent health benefits. Oolong tea is said to help the body digest fats and, in Japan, is consumed when fried food is served with a meal. Served cold or hot, Oolong tea also helps with the digestion of food in the digestive track.
Diets From Other Countries
While the Japanese diet and the Mediterranean diet are two of the healthiest diets in the world, there are several others. Other cultures which have healthy diets include a number of African countries. One lesson that Westerners can learn from African diets is to add more nuts to our meals. In many African countries, nuts are often considered the main part of the meal. In fact, in some African countries, peanut stew is a favorite dish for many people. Cooked with lots of vegetables, a main dish made from nuts offers a wholesome, high-protein meal that is an excellent substitute for meat and poultry.
Another diet of note is that of South America. South Americans are known to eat lots of beans as one of their main staples. And in countries where a lot of meat is eaten such as in Argentina, many of their farm animals are grass fed. It is said that this is perhaps one of the main reasons that their rate of heart disease is much lower than that of North Americans in spite of the fact that they eat much more beef than other countries of the world.
Whichever diet you choose, the key factor is to choose a diet which is wholesome, nutritious and well-balanced. If you are looking for healthy diet alternatives, try adopting any of the diet alternatives mentioned in this article. Or, better yet, you may be interested in mixing and matching the best of all of the diets mentioned here.
Patricia is a health focused content author, today helping you learn more about healthy diets of the world. If your struggling with your weight visit Patricia’s site and pick up a free report called The Stubborn Fat Solution
