While prowling my files and the Internet to find the healthiest cuisines in the world I have come across much information that vary but one thing remains certain, topping the list is always the Greek cuisine. Just make sure that you treat our rich food heritage with respect to its tradition because if you don’t respect it, then it will not respect you. The Greek cuisine does not have meat every day in every meal, please eat meat sparingly.
I’ve chosen to give you a list made up from studies made in America by dieticians, as I found it a little more realistic in the way we live today with our polytechnic societies around the world. Even in Greece today there are many restaurants from other ethic groups and Greeks are becoming more adventurous in their willingness to try new palettes, something almost unheard off 15 – 20 years ago.
According to a survey conducted by American dietitians involved in ranking the 10 healthiest cuisines, Greek cuisine came in first.
1. Greek cooking
There’s a good reason most experts prefer the Mediterranean diet: traditional Greek foods like dark leafy vegetables, fresh fruits, and beans are rich in fibre, lentils, grains, olive oil, and omega-3 fatty acids found in many fish strengthen the immune system, fight cancer, risk of heart disease, the appearance of diabetes and other conditions associated with diet.
In fact, the traditional Mediterranean diet is associated with a 25 per cent reduced risk of death from heart disease and some forms of cancer, according to research by the University of Harvard. Also weight loss is bigger and people feel more satisfied on this type of diet, which is richer in healthy fats than other ‘low-fat’ diets.
H. Miller, associate professor at the University of California at San Francisco, says: “The small quantities of meat, fresh seafood, complex carbs (beans, eggplant, or whole-grain breads cereals), olives and nuts, for example: nuts, is the basic rule for the healthy Greek cuisine, and the reason it tops the list”.
2. Vietnamese food
Fresh herbs and spices, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils – these are some of the outstanding characteristics of the Vietnamese way of cooking. This cuisine is prepared in the traditional way, relies less on frying and heavy sauces and more in herbs. Traditional Vietnamese flavourings (mint, basil, anise, red chili and coriander), have long been used as alternative treatments for some diseases. For example coriander and anise have an effect on aid digestion. One of the healthiest and most delicious Vietnamese dishes is Pho, a fragrant soup full of antioxidants.
3. Japanese cuisine
The traditional Japanese cuisine is very healthy. Professor Miller, explains that: “Not only is a diet rich in fruits and vegetables that fight cancer beneficial, but the preparation of food uses healthier methods, such as steaming and a very fast “shuffle” stir-fry. Also try to implement the Hara Hachi Bu which means, “Eat until you are 80 per cent full.” These simple diet rules may explain why people in Japan are much less likely to develop breast cancer or colon cancer.
4. Indian cuisine
Just by saying Indian cuisine, you might think of aromatic spices such as ginger, red chili and garam masala (a mixture of cumin, cardamom, black pepper, cinnamon, coriander and other spices).
This can actually promote health. The turmeric and ginger help to fight against Alzheimer’s disease, according to recent studies. Researchers point to the fact that rates of Alzheimer’s in India are four times lower than in America or Europe, perhaps because people there eat curry everyday. The turmeric, the main ingredient of curry, can have anti-inflammatory and healing properties. The benefits are now being studied at the University of California at Los Angeles.
5. Italian cuisine
What really makes Italian cuisine stand out is very good ingredients: tomatoes, olive oil, garlic, oregano, parsley and basil. Studies have shown that lycopene in tomatoes can help protect women from breast cancer. One of the best ways to hire lycopene is a cooked tomato product: half a cup of tomato sauce has more than 20 milligrams. In addition, garlic and traditional Italian herbs provide vitamins A and C. Olive oil helps reduce cholesterol and fight diseases related to the heart.
6. Spanish cuisine
Critics applauded the Spanish tradition of eating tapas (small dishes for dinner). Spaniards eat tons of fresh seafood, vegetables and olive oil – all excellent choices when it comes to controlling your weight. The list of very healthy dishes to order: gazpacho (rich in lycopene and antioxidants) and paella (rich in fresh seafood, rice and vegetables). Caution: Avoid fatty sausages such as chorizo and fried foods like the croquettes, which you can find in every tapas menu.
7. Mexican cuisine
Forget those high in fat and calories, options found in many popular restaurants of Mexico. Authentic Mexican cuisine can be beneficial in heart health but also slimming.
A study at the University of Utah found that in reality, a Mexican diet of beans, soups, and sauces based on tomatoes, helped reduce breast cancer in women. The Mexican cuisine emphasizes food that is digested slowly by the body, such as beans and corn.
With 12 countries housed within its borders, South America has very diverse culinary styles. The traditional diet of the continent includes fruit and vegetables (including legumes) along with cereals. In fact, a typical meal in South America consists of rice and beans creating a perfect meal rich in protein. While part of South America is famous for huge steaks, there is a healthier choice: ceviche. This mixture of fresh seafood provides a variety of healthy ingredients and spices like cilantro, spicy peppers, tomato and onion. Caution: Brazilian or Argentinean restaurants often have fried foods like fried sweet potatoes, fried sausage, and fried banana. If you are trying to lose weight, distribute your order at the table.

8. Cuisine of South America
With 12 countries housed within its borders, South America has very diverse culinary styles. The traditional diet of the continent includes fruit and vegetables (including legumes) along with cereals. In fact, a typical meal in South America consists of rice and beans creating a perfect meal rich in protein. While part of South America is famous for huge steaks, there is a healthier choice: ceviche. This mixture of fresh seafood provides a variety of healthy ingredients and spices like cilantro, spicy peppers, tomato and onion. Caution: Brazilian or Argentinean restaurants often have fried foods like fried sweet potatoes, fried sausage, and fried banana. If you are trying to lose weight, distribute your order at the table.
9. Thai cuisine
A soup can prevent cancer? A favourite in Thai called Tom Yung Gung, the answer may be yes. Made with shrimp, coriander, lemon grass, ginger, and other herbs and spices used in Thai cuisine, the soup was found to have properties 100 times more effective than other antioxidants in suppressing the growth of cancer tumours. Researchers at the University of Kasetsart, Thailand and Japan’s Kyoto and The University Kinki became interested in the effect of soup on the immune system following the observation that the incidence of cancer of the digestive tract and other cancers was lower in Thailand than in other countries. Many Thai spices provide great benefits. Ginger stimulates digestion, turmeric is anti-inflammatory, and lemon grass has long been used in Asian medicine to help treat colds and abdominal problems. Caution: When eating out, avoid soups with coconut milk because it is high in saturated fat and calories.