The Nutrition of Global Cuisine—Healthier 
by Region?

There has never been a better time to explore the exciting flavors of world cuisines. Thanks to our global economy (and some help from technology), the many foods and cooking styles of this country’s diverse melting pot are easily accessible, and they’re a great way to add a variety of flavors and nutrients to your diet. Whether you love Mexican or Chinese cuisine, or you want to sample Indian and Ethiopian foods, there’s no need to hop on a plane to do so. You can choose restaurants serving international cuisine, or shop for new and different ingredients from around the world at local ethnic markets—even mainstream supermarkets—or find them online. Many cuisines offer delicious flavors that we can adopt and embrace as part of a healthful eating pattern, but there are some regions that stand above in terms of health. Our expert’s top picks are a great starting point to expanding the variety of healthy ingredients and flavors to your palate.

“While the exact nutrition profiles amongst world cuisines vary, many of the traditional ethnic cuisines are quite healthy, according to Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes. Sheth’s top picks include those from the blue zones of the world, Mediterranean, Indian, and Japanese. (Blue zone status is given to areas with low disease rates and high longevity. The seven blue zones are: Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica.) “Most of these cuisines emphasize lots of fruits and vegetables, whole grains, legumes, lean protein, and heart-healthy fats,” says Sheth.

As you search restaurant menus, ingredients, and recipes to try at home, choose mostly nutritious, whole food ingredients and healthy cooking methods. “Try to incorporate different herbs and spices into your food to add flavor, cut back on salt, and amp up nutrition benefits,” says Sheth, who suggests adding beans and lentils, rich in protein, dietary fiber, and many important vitamins and minerals. They also happen to be integral in traditional Indian dishes.

Healthy as many dishes may be, there will always be less healthy outliers in cuisines from every part of the world. When tasting new ethnic dishes, try a variety to get a sense of a region and its flavors, even if it’s not winning nutrition awards. As long as it’s enjoyed in moderation, they can certainly be included in a healthy eating pattern. Look out for and avoid the effects of “westernization,” such as highly processed foods, large portions, saturated fat, added sodium and sugar, and refined grains.

Along with the many healthful additions of new foods and flavors found in global cuisines, Sheth suggests we borrow more strategies from our neighbors around the world. “Eat seasonally when able,” she says. This not only takes us back to the roots of the particular foods traditionally eaten and prepared by people in any given region, it reminds us to follow suit and eat locally in our own part of the globe. Busy as life can be, Sheth encourages us to take the time to enjoy our food. “Set the table, gather with family and friends over the meal rather than rushing through it or eating while distracted with other tasks,” she says.

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by Region? appeared first on University Health News.

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