Exploring What Country Is Considered to Have the Healthiest Food

December 4, 2025 •

4 min read

According to a study published in The Lancet, poor dietary choices contributed to 11 million deaths worldwide in 2017, highlighting the global importance of nutrition. However, trying to find a single answer for what country is considered to have the healthiest food is a complex task, as many regions offer exemplary dietary patterns rooted in whole, unprocessed ingredients.

Quick Summary

This article explores several contenders for the world's healthiest diets, including Japan's traditional approach and the Mediterranean region's emphasis on fresh produce. It examines the nutritional principles, core foods, and lifestyle factors that contribute to health and longevity in different cultures. The content reveals that a singular answer is elusive, with multiple countries providing exceptional, whole-food-based culinary examples.

Key Points

No Single Winner: There is no one country with the healthiest food; instead, several nations offer exemplary dietary patterns rooted in whole, unprocessed ingredients.
The Mediterranean Diet: Countries like Greece, Italy, and Spain are known for this pattern, emphasizing fruits, vegetables, olive oil, and fish, which benefits heart health and longevity.
Japanese Longevity: Japan's traditional diet, with its focus on fresh seafood, soy, fermented foods, and modest portion sizes, is linked to high life expectancy.
Minimal Processing is Key: The common thread among healthy diets is the low consumption of ultra-processed foods, a major contributor to poor health in many Western countries.
Holistic Approach: Healthy eating is not just about the food itself, but also includes cooking methods, eating mindfully, and maintaining an active lifestyle.
Dietary Diversity: Key takeaway principles include consuming a wide variety of whole, plant-based foods, and prioritizing healthy fats like those found in olive oil or fatty fish.

Why There Is No Single "Healthiest Country"

Determining the absolute healthiest diet from a single country is a common misconception, as multiple nations offer exceptional examples of nutrient-dense, traditional eating patterns. The concept of what constitutes a healthy diet varies significantly, and lifestyle factors, environmental influences, and genetics all play critical roles beyond food alone. Rather than focusing on one winner, it is more beneficial to learn from the principles that define some of the world's healthiest traditional diets, many of which share a common emphasis on unprocessed, plant-based foods, healthy fats, and communal eating.

The Mediterranean Diet: A Scientific Favorite

The traditional Mediterranean diet, prevalent in countries like Greece, Italy, and Spain, is frequently cited as one of the healthiest dietary patterns in the world. The health benefits, including a reduced risk of cardiovascular disease and type 2 diabetes, are well-documented. The diet is characterized by:

High intake of: Vegetables, fruits, whole grains, beans, nuts, and seeds.
Primary fat source: Extra virgin olive oil, rich in monounsaturated fats and antioxidants.
Moderate intake of: Fish and poultry.
Limited intake of: Red meat, processed foods, and sweets.

This dietary pattern is also a lifestyle, emphasizing daily physical activity, social dining, and enjoying meals mindfully.

The Japanese Diet: Longevity and Balance

Japan boasts one of the highest life expectancies in the world, a fact often attributed to its traditional diet. The Okinawan diet, from a region known for its high number of centenarians, is a prime example. Key elements of the Japanese diet include:

Staples: Fresh seafood, rice, and a variety of vegetables.
Fermented foods: Miso and other fermented soy products support gut health and are rich in nutrients.
Mindful eating: The Japanese practice Hara Hachi Bu, or eating until you are 80 percent full, which aids in calorie control and digestion.
Lean protein: Primarily from fish, which provides beneficial omega-3 fatty acids.

The Nordic Diet: Seasonal and Sustainable

The Nordic diet, inspired by the traditional foods of Sweden, Denmark, Norway, and Iceland, is another strong contender for a healthy dietary model. It shares many similarities with the Mediterranean diet but focuses on locally sourced, seasonal produce from its own region. Core components include:

Whole grains: Such as rye, barley, and oats.
Fatty fish: Salmon, mackerel, and herring, high in omega-3s.
Root vegetables and berries: An abundance of locally grown vegetables and antioxidant-rich berries.
Fermented dairy: Products like skyr, known for promoting gut health.

Other Healthful Cuisines from Around the Globe

Beyond the most celebrated examples, several other countries feature dietary patterns with excellent health credentials:

South Korea: Known for fermented foods like kimchi, which are excellent for gut health, alongside meals rich in vegetables, rice, and lean protein.
Ethiopia: A traditional diet centered on plant-based ingredients and whole foods, including nutrient-dense teff flour and various legumes.
Indian (South India): Traditional South Indian cuisine, with its focus on plant-based dishes, lentils, and the use of anti-inflammatory spices like turmeric, can be extremely healthy.

Comparison of Healthiest Diets


Feature	Mediterranean Diet	Japanese Diet	Nordic Diet
Key Food Components	Fruits, vegetables, whole grains, beans, nuts, olive oil.	Fish, rice, vegetables, soy products, seaweed.	Whole grains (rye, barley), fatty fish, root vegetables, berries, dairy.
Primary Fat Source	Extra virgin olive oil.	Healthy fats from fish and some soy.	Canola oil, healthy fats from fish.
Protein Emphasis	Moderate fish/poultry, low red meat.	High fish/seafood, soy products.	Fatty fish, some lean poultry.
Health Benefits	Longevity, heart health, reduced inflammation.	Longevity, low obesity rates, good heart health.	Reduced inflammation, heart-healthy.
Cultural Practice	Mindful, social dining.	Hara Hachi Bu (80% full rule), respect for food.	Simple, local, seasonal ingredients.

The Role of Processed Foods and Lifestyle

One common thread connecting all these healthy diets is the minimal consumption of processed foods, a stark contrast to Western diets. Many Western countries see a high percentage of calories from ultra-processed foods, which are linked to various health issues. The healthfulness of a national diet is not just about the ingredients but also how they are prepared and consumed. Traditional cooking methods like steaming, grilling, and braising are often favored over deep-frying. Ultimately, a holistic approach that includes fresh, whole ingredients, mindful eating, and an active lifestyle is more important than the specific country of origin.

Conclusion: A Blend of Principles for Optimal Health

While there is no single best country, the dietary patterns of nations like Japan and those following the Mediterranean model provide clear blueprints for healthy eating. The core principles of focusing on whole foods, increasing plant-based intake, prioritizing healthy fats, and embracing mindful eating are universal takeaways. By incorporating these elements from different global cuisines, individuals can build a diverse and nutritious diet for long-term health and wellness. For more on dietary principles, resources like the Cleveland Clinic offer extensive information on the benefits of these eating plans.

Frequently Asked Questions

It is impossible to name one single country because many different regions have excellent dietary traditions. Health is influenced not only by food but also by lifestyle, environment, and genetics. It is more accurate to identify healthy dietary patterns, rather than naming a single 'healthiest' country.

The Mediterranean diet is healthy due to its emphasis on whole, unprocessed foods. This includes high consumption of vegetables, fruits, whole grains, and healthy fats from extra virgin olive oil, which are linked to improved heart health, reduced inflammation, and longevity.

The traditional Japanese diet contributes to longevity by focusing on fresh, minimally processed foods, such as seafood, vegetables, and fermented products like miso. The practice of eating until 80% full also helps manage calorie intake and promotes digestive health.

Yes, many other dietary patterns are considered healthy. Examples include the Nordic diet (whole grains, berries, fatty fish), the traditional Korean diet (fermented foods, vegetables), and the traditional Ethiopian diet (plant-based, whole foods).

Fermented foods, like kimchi in Korean cuisine and miso in Japanese, are rich in probiotics. These beneficial bacteria support a healthy gut microbiome, which is crucial for improved digestion, immunity, and even mental health.

You can incorporate these principles by prioritizing fresh, whole foods, using healthy fats like olive oil, eating smaller portions, and choosing traditional cooking methods like steaming or grilling. Reducing processed foods and focusing on plant-based ingredients is also key.

Healthier cuisines do not rely on specific 'superfoods'. Instead, their strength comes from a holistic and balanced approach that includes a variety of nutrient-dense whole foods. Relying on a single food for health benefits is less effective than adopting a balanced dietary pattern.