List of Healthy Cuisines You Should Try

With 195 countries in the world you know you are going to find variations of food because each country has its own history when it comes to food. You will find multiple cuisines around the world and let me guess, Italian cuisine is one of your favorites, right? You would like to know that there are many healthy cuisines as well.

Yes, there are; and this article will take you through the many cuisines that are healthy and you should try once or try to follow to achieve specific health goals, especially weight loss.

What is a cuisine?

A cuisine is a style of cooking characteristic of a particular country, region, or community, for example, French cuisine belongs to France. The food belongs to a specific cuisine because they are cooked with specific ingredients, keeping traditions and practices in mind and by following the cultural context.

Cuisines are influenced by the local availability of ingredients, cultural history, and religious practices. Cuisines can be delivered even within the country, representing regional variations and traditions. For example, Indian cuisine comprises South Indian cuisine, Gujarati cuisine, Punjabi cuisine, Assamese cuisine, and many more.

Key aspects of a cuisine

Ingredients:

Ingredients are the main aspect of any cuisine. They are what distinguishes one cuisine from another. One finds the ingredients according to the local availability and the traditions.

Techniques:

Techniques are the methods used in cooking and preparation that are unique to the cuisine.

Dishes:

Dishes are the signature meals or recipes that represent the cuisine. For example, pasta is a dish that represents Italian cuisine.

Flavors:

The dishes get their distinguished flavors because of the use of typical herbs and spices used to prepare the dish.

Cultural significance:

The food of a cuisine represents social and cultural rituals in celebrations and daily life.

Healthy cuisines across the world

Every cuisine is significant in playing a role in recognizing various cultures across the world. You will be glad to know that every cuisine that uses local ingredients and cooking methods is healthy. Yes, you read it right.

The modernization and experimenting with food and cooking methods might have led people to think that some cuisines could be unhealthy for you. So here is a list of healthy cuisines that you can try on your journey to achieve overall health and well-being:

Mediterranean cuisine:

One of the most healthy cuisines is Mediterranean cuisine because it uses olive oil, fresh vegetables, legumes, whole grains, fish, nuts, and seeds in preparation of the food.
Your favorite Greek salad, hummus, and grilled fish are a part of the Mediterranean diet. The emphasis on whole foods makes it one of the healthiest diets in the world.
The Mediterranean diet is often considered to be one of the most effective if you want to lose weight. It is also beneficial to follow a Mediterranean diet because it supports cardiovascular health as it has a healthy fat profile and the high intake of antioxidants help to lower the risk of heart diseases.
One will also benefit from a Mediterranean diet because the use of whole foods means they are consuming low-glycemic index foods which can aid in blood sugar control.
Components of the Mediterranean diet like olive oil, fish, and fresh vegetables have anti-inflammatory properties which help to curb inflammation in the body.

Japanese cuisine:

Japanese cuisine uses fish, seaweed, tofu, rice, vegetables, soy sauce, miso and more. Your favorite sushi comes from Japanese cuisine. Other dishes of Japanese cuisine are miso soup, soba noodles, and edamame is also a part of this cuisine.
The cuisine is healthy because of the use of fresh and seasoned ingredients including a variety of fruits, vegetables, and seaweed which provides numerous benefits.
They include lean meats like fish and seafood which is good for heart and brain health as it provides omega-3 fatty acid. Along with this they also use tofu, edamame, and other soy-based products which are rich in plant-based proteins. This makes Japanese cuisine one of the most effective ones for vegans.
Japanese cuisine is low in saturated fats and uses light cooking methods like steaming, grilling, and sauteing which helps to retain maximum nutrients.
The food from Japanese cuisines is rich in fiber and has antioxidant properties which are beneficial for overall health.
Japanese cuisine supports cardiovascular health, promotes longevity, aids in weight management, and improves gut health.

Thai cuisine:

Another healthy cuisine is Thai cuisine which uses fresh herbs, spices, coconut milk, fish sauce, vegetables, and rice as their main ingredients. Dishes like green curry, tom yum soup, papaya salad, and pad Thai belong to Thai cuisine.
Thai cuisine is considered healthy because of the use of herbs and spices including basil, cilantro, mint & lemongrass ginger, garlic, turmeric and chili powder which adds flavor to the dishes, and the anti-inflammatory and antioxidative properties of spices provide benefits to overall health.
The use of high vegetable content, lean proteins, healthy fats, and fermented food ensures you get proper nutrients that contribute to your overall well-being.
Thai cuisine supports cardiovascular health, digestive health, and immune system and aids in weight management.

Indian cuisine:

One of the most popular and healthy as well as Indian cuisine. The use of various spices like turmeric, cumin, and coriander makes it the most flavorful cuisine. Also, the ingredients like lentils, including moong dal, black lentils, masoor dal; chickpeas, vegetables, and whole grains make it rich in nutrients.
Dal, tandoori chicken, vegetable curry, masala chai, dosa, and thepla are a part of Indian cuisine from various cultures.
The use of herbs and spices not only adds flavor to the dishes but their anti-inflammatory and antioxidant properties help to prevent inflammation and oxidative stress and also help to neutralize free radicals that cause harm to your body.
A variety of vegetables in Indian cuisine makes sure you are consuming sufficient nutrients that come from various plant-based sources essential for your body. Along with vegetables, Indian cuisine is all about adding lentils, chickpeas, and beans to their diet because they are staple in the Indian subcontinent and pairing them with rotis or chawal.
The maximum use of plant-based sources in Indian cuisine makes it the best option for vegetarians and people looking for vegetarian high-protein diets for weight loss.

Middle Eastern cuisine:

Middle Eastern cuisine includes fresh vegetables, legumes, whole grains, olive oil, and lean meats. Dishes like falafel and shawarma are the results of Middle Eastern cuisine.
The cuisine is considered healthy because of its emphasis on fresh and whole ingredients like vegetables and fruits along with legumes; healthy fats like olive oil and nuts and seeds; lean protein sources like fish and seafood, lamb, chicken, and beef (in moderation) provides essential nutrients that support your overall health.
The use of nutrient rich ingredients in middle eastern cuisine helps to improve your cardiovascular health, digestive health, aids in weight loss and controls blood sugar levels.

Mexican cuisine:

The key ingredients of Mexican cuisine are beans, corn, tomatoes, avocados, lean meats and spices. Guacamole, salsa, and tacos belong to Mexican cuisine.
The use of high-fiber food like legumes and whole grains aids in weight loss and improves digestion.
The fresh fruits and vegetables provide essential vitamins minerals and antioxidants that promote overall health.
Balanced meals including seafood, poultry, avocados, nuts and seeds, legumes and lentils ensure you consume a variety of foods to get essential nutrients.

Vietnamese cuisine:

Another cuisine that uses healthy ingredients like fresh herbs, rice noodles, fish sauce, lean meats, vegetables, and more is Vietnamese cuisine. Pho, spring rolls, and bun cha are popular dishes that come from Vietnamese cuisine.
Vietnamese cuisine is low in fats because it uses healthy cooking methods including grilling, steaming, and boiling which reduces the need for fats and retains their nutritional value. The use of cooking oil is also in minimal amounts.
The cuisine is well-balanced when it comes to both flavors and nutrients. You can get an experience of sweet, sour, salty, and bitter flavors in various dishes.
The use of natural ingredients ensures less use of processed ingredients.

Ethiopian cuisine:

The key ingredients used in Ethiopian cuisine are lentils, legumes, vegetables, spices, and a type of grain called teff. Dishes like injera (a variety of flatbread), doro wat (chicken stew) and misir wat which is a type of lentil stew are a part of Ethiopian cuisine.
Ethiopian cuisine is healthy because of the use of fresh ingredients, healthy fats, and fermented foods. The various nutritious ingredients ensure good digestive health, and cardiovascular health and aid weight management.

Korean cuisine:

Korean cuisine uses fermented foods like kimchi, vegetables, lean meats, rice, and soy sauce. Kimchi, japchae, and bibimbap are a few famous dishes from Korean cuisine.
It is considered a healthy cuisine because of the use of fermented foods which are rich in probiotics promoting healthy digestion and boosting the immune system along with aiding in weight management. Korean cuisine is usually low in sugar content.

Scandinavian cuisine:

Scandinavian cuisine uses fresh and local ingredients like fish, root vegetables, whole grains, berries, and dairy. Rye bread, pickled herring, and a type of yogurt are some of the dishes that belong to Scandinavian cuisine.
This cuisine is considered healthy because of the use of fresh and local ingredients. They use traditional preservation techniques like smoking, curing, and pickling which can store foods for long periods. They use minimalist flavors because of the emphasis on natural flavors of high-quality ingredients.
Scandinavian cuisine is simple but balanced which is good for your cardiovascular and digestive health and it also aids in weight loss.

Frequently Asked Questions

What is healthy cuisine?

Ans. A cuisine is region-specific where food is prepared based on the local availability of the ingredients. A healthy cuisine is one that emphasizes on fresh, whole, and minimally processed ingredients including a variety of vegetables, fruits, lean proteins, whole grains, and healthy fats.

Why is the Mediterranean diet considered so healthy?

Ans. The Mediterranean diet is rich in monounsaturated fats from olive oil. Moreover, it includes a high intake of vegetables, fruits, whole grains, and lean proteins like fish and legumes. All the natural ingredients make sure you are consuming enough nutrients to support your overall health and well-being.

Can traditional cuisines help in weight management?

Ans. Yes, many traditional cuisines can aid weight loss and management because they often emphasize on balanced meals which help you consume various nutrients like proteins, carbohydrates, fats, fiber, and other essential vitamins and minerals. The nutrients like proteins and especially fiber promote satiety which curbs your hunger cravings leading to less calorie consumption; hence promoting weight loss. Though weight loss depends on other factors like exercise, sleep schedule, your current lifestyle, and current weight, you can rely on traditional cuisine to help in weight loss.