Why Does the Country Have the Healthiest Food? The Secrets of Global Diets

January 13, 2026 •

4 min read

A 2018 study ranked Spain as the world's healthiest country, with others like Japan and Iceland consistently topping life expectancy charts. This prompts the question: Why does the country have the healthiest food in some regions compared to others? The answer is a complex blend of cultural traditions, natural resources, and deeply ingrained eating philosophies.

Quick Summary

An analysis of dietary patterns in global health hotspots like Japan and the Mediterranean reveals key factors influencing exceptional health, such as fresh ingredients, balanced meals, and cultural traditions.

Key Points

Mediterranean Diet: Prioritizes fresh produce, whole grains, and heart-healthy olive oil, limiting red meat and saturated fats.
Japanese Cuisine: Centered on fresh, seasonal, and minimally processed ingredients, emphasizing balance and smaller portions, as exemplified by the Okinawan diet.
Nordic Diet: Features fatty fish, root vegetables, and whole grains, valued for its anti-inflammatory properties and seasonal approach.
Mindful Eating: Many healthy cultures practice portion control and mindful eating, like the Japanese principle of "Hara Hachi Bu," to prevent overeating and promote satisfaction.
Cultural Influence: Traditional diets are shaped by local geography, climate, and time-honored cooking methods, which often favor steaming and grilling over deep-frying.
Beyond Ingredients: Social connection during mealtimes is a key factor in overall well-being and health in many long-lived populations.

Introduction: A Global Perspective on Health

When we think of healthy food, images of vibrant Mediterranean vegetables, fresh Japanese sushi, or rugged Nordic fare often come to mind. These global diets are celebrated not just for their flavors, but for their association with remarkable longevity and low rates of chronic disease. The answer to why does the country have the healthiest food is never about a single superfood but a holistic approach to eating shaped by centuries of culture, environment, and lifestyle. This article delves into the dietary principles of some of the world's healthiest populations to understand the secrets behind their longevity.

The Mediterranean Diet: A Timeless Model

For decades, the Mediterranean diet has been lauded by health professionals for its positive impact on heart health and overall well-being. Rooted in the dietary patterns of Greece, Southern Italy, and Spain, this way of eating is a testament to the power of fresh, whole foods. It emphasizes plant-based foods, healthy fats, and modest amounts of lean protein, setting it apart from typical Western diets high in processed foods and saturated fats.

Staples of the Mediterranean Diet

Extra Virgin Olive Oil: Used as the primary source of fat, it is rich in heart-healthy monounsaturated fats and antioxidants.
Abundant Fruits and Vegetables: The diet is packed with colorful produce, providing essential vitamins, minerals, and fiber.
Legumes, Nuts, and Seeds: These are staple sources of protein, fiber, and healthy fats.
Whole Grains: Whole-wheat bread, brown rice, and pasta form the foundation of meals, supplying complex carbohydrates.
Fish: Eaten regularly, oily fish like salmon and sardines provide omega-3 fatty acids, which are crucial for brain and heart health.
Limited Red Meat: Red meat is consumed sparingly, replaced by leaner protein sources.

Japanese Cuisine: The Washoku Philosophy

Japan's reputation for having one of the world's longest life expectancies is largely credited to its traditional diet, known as "Washoku". This eating philosophy is based on balance, seasonality, and fresh, minimally processed ingredients. The diet's low-fat, low-sugar nature, combined with a focus on fresh fish, soy products, and vegetables, contributes to low rates of obesity and chronic illness. The Okinawan diet, a regional variation, is especially famous for its impact on longevity.

Core Principles of Japanese Eating

Emphasis on Vegetables: Meals are rich in various vegetables, including fermented options like miso and pickles, which aid digestion and gut health.
Seafood Focus: As an island nation, fish and other seafood are central to the diet, providing high-quality protein and omega-3s.
Mindful Eating: Practices like "Hara Hachi Bu" (eating until 80% full) encourage smaller portions and prevent overeating.
Fermented Foods: Miso, natto, and other fermented soy products are staples that boost probiotics and improve overall gut health.
Green Tea: The ubiquitous beverage is packed with antioxidants and supports overall wellness.

The Nordic Diet: A Modern, Healthy Approach

Inspired by the eating habits of Norway, Sweden, and Denmark, the Nordic diet has gained recognition as a healthy alternative, similar in principle to the Mediterranean diet but adapted to a cooler climate. It prioritizes locally sourced, seasonal produce and lean protein.

Nordic Food Staples

Fatty Fish: Salmon, mackerel, and herring provide essential omega-3 fatty acids.
Whole Grains: Rye and oats form the basis of many traditional breads and dishes.
Root Vegetables and Berries: Hearty vegetables like cabbage and potatoes, along with wild berries, are key components.
Skyr and Fermented Dairy: These provide protein and probiotics.
Canola Oil: Used as a healthy cooking fat.

Key Factors Behind Healthy National Diets

While specific ingredients vary, several overarching principles explain why certain nations boast the healthiest food and populations.

Comparison of Healthy Diets: Mediterranean vs. Japanese


Feature	Mediterranean Diet	Japanese Diet
Primary Fat Source	Extra Virgin Olive Oil	Healthy fish fats, minimal added oil
Protein Focus	Fish and legumes, limited red meat	Fish and soy products
Carbohydrate Source	Whole grains, vegetables, legumes	Short-grain rice, noodles, sweet potato
Cooking Methods	Grilling, sautéing, steaming	Steaming, grilling, simmering, raw
Cultural Emphasis	Communal meals, simple flavors	Presentation, mindful eating, seasonality

Universal Principles of Healthy Eating

Across the globe's healthiest populations, we find common threads that extend beyond just a food list. The emphasis is on whole, unprocessed foods and a culture of mindful eating. Portions are typically smaller than in Western cultures, preventing overconsumption. Eating is a social affair, often enjoyed with family and community, which fosters a sense of well-being and reduces stress.

The Role of Environment and Genetics

Environmentally, access to fresh, seasonal produce and healthy protein sources (like fish in coastal regions) significantly shapes national diets. In contrast, environments dominated by cheap, processed foods tend to correlate with higher rates of obesity and disease. While genetics can influence how individuals respond to diet, large-scale population health is primarily driven by consistent dietary patterns and lifestyle. This suggests that regardless of genetics, adopting healthier habits can have a profound impact.

Conclusion: Learning from the World

In the end, answering the question why does the country have the healthiest food? reveals a clear picture. The healthiest diets are not built on fads or deprivation but on foundational principles: prioritizing fresh, whole foods, consuming smaller, more balanced portions, and making eating a mindful, social experience. Whether you embrace the olive oil of the Mediterranean or the fish and fermented foods of Japan, the lessons are universal. These cultural wisdoms offer a proven path toward improved health, longevity, and a better relationship with food.

Learn more about what constitutes a healthy diet from the authoritative World Health Organization (WHO) website.

Frequently Asked Questions

The 'healthiest food' is defined by a national dietary pattern that emphasizes fresh, minimally processed, whole foods like fruits, vegetables, legumes, and lean proteins, rather than a single ingredient.

No, while core principles are shared, there is regional variation. For example, Spanish diets might differ slightly from Greek diets based on local ingredients and traditions, but both emphasize olive oil, fresh produce, and fish.

Hara Hachi Bu is an Okinawan practice of eating until you are only 80% full. It is important because it promotes mindful eating, aids in weight management, and prevents overconsumption, contributing to better overall health.

Many traditional cultures use cooking methods like steaming, stir-frying, grilling, and braising, which use less fat and preserve nutrients better than deep-frying. Fermentation is also common, which is great for gut health.

Yes. The core principles of focusing on whole foods, eating mindfully, controlling portions, and enjoying food with others can be adapted anywhere, regardless of local ingredients.

Modern lifestyles have led to some shifts in diet, with some populations consuming more processed foods. However, the traditional principles and dishes often remain important parts of the culture, and many people continue to follow these patterns.

While genetics can influence individual health, dietary patterns and lifestyle are the primary drivers of large-scale population health. Studies show that consistent dietary patterns have a far greater impact on reducing chronic disease than genetic predispositions.

The Mediterranean diet specifically calls for extra virgin olive oil (EVOO) because it is less processed and retains more antioxidants and healthy fatty acids compared to regular olive oil, providing more health benefits.