Food has a way of bringing us joy, but turns out, some of the most well-loved dishes around the world also do wonders for our health. From spices that fight inflammation to ingredients that fuel energy, these 11 meals are healthier than they look.
11. Couscous (North Africa)
Traditional hand-rolled, steamed couscous offers surprising health benefits. Recent studies revealed that its meticulous preparation method preserves a higher fiber content (than store-bought ones) and makes other minerals more bioavailable. The gentle steaming results in a lower glycemic index, delivering sustained energy without the blood sugar spike.
10. Samgyeopsal (South Korea)
Samgyeopsal is more than just a fun, interactive meal. Recent research noted the health benefits of its traditional preparation. When grilled, the high heat renders out a significant portion of the fat, which drips away, leaving behind a crispy, protein-rich meat. And when you wrap the pork in lettuce with kimchi, garlic, and other fermented veggies, you’re not just getting layers of flavors but also probiotics and antioxidants!
9. Pasta (Italy)
The secret to a healthier pasta is to cook it less. Research has confirmed that cooking pasta “al dente” lowers its glycemic index. Meaning, it releases sugar into your bloodstream more slowly, providing sustained energy and helping you feel full longer. So, the next time you’re making spaghetti, pull it from the water a minute or two earlier.
8. Sushi (Japan)
Researchers found that consuming fish raw, as in traditional sushi and sashimi, allows for optimal absorption of heart-healthy, brain-boosting fatty acids. So, when you choose a simple, high-quality piece of raw salmon or tuna, you’re getting a more powerful dose of omega-3s than you would from a cooked fillet.
7. Biryani (India)
That fragrant, flavorful plate of biryani features a complex blend of spices that does more than just add flavor. Spices like turmeric, cloves, and cardamom, all staples in a traditional biryani, are loaded with anti-inflammatory and antioxidant compounds. Additionally, the slow-cooking method creates a dish where the health benefits of each ingredient are amplified.
6. Phanaeng Curry (Thailand)
This Thai comfort food is a blend of herbs and spices that offers surprising health benefits. The secret lies in the curry paste, which is a mix of chili, lemongrass, galangal, and kaffir lime leaves. Recent studies show these ingredients have anti-inflammatory and antioxidant compounds. The coconut milk base, often criticized for its fat content, is now recognized for its medium-chain triglycerides (MCTs), which are more easily converted into energy than other fats.
5. Kimchi (Korea)
The fiery fermented cabbage that’s a staple in Korean cuisine is a gut-health superstar. The secret? The fermentation process. It creates beneficial bacteria that improves your gut microbiome, boosts your immune system, and helps you lose weight. So, the next time you add kimchi to your meal, know that you’re not just adding a spicy kick; you’re unlocking so many health benefits!
4. Ramen (Japan)
Authentic Japanese ramen is a culinary art form, and recent research is uncovering the science behind its satisfying flavor. The secret to that rich, savory broth? Umami. A 2024 study highlighted that umami compounds in traditional ramen broths can actually enhance satiety and regulate appetite. The slow-cooking process also extracts collagen and other nutrients from the bones, creating a broth that’s truly nourishing.
3. Pizza Napoletana (Italy)
It sounds to good to be true but pizza can also be a health food. A a 2021 study published in the journal Antioxidants revealed the nutritional power of a traditional Pizza Napoletana. The combination of lycopene from tomatoes and polyphenols from extra virgin olive oil, when baked at high temperatures, can make powerful antioxidants more bioavailable.
2. Rechta (Algeria)
Imagine a noodle so delicate it’s like eating a cloud. That’s Rechta for you, a traditional Algerian dish of handmade, paper-thin noodles. The process of hand-steaming the noodles multiple times results in a dish that’s so easy to digest. And again, the gentle cooking method preserves the nutritional integrity of the durum wheat, making its nutrients more available.
1. Lechona (Colombia)
This iconic dish from Colombia involves a whole pig, deboned and stuffed with rice, peas, and spices, then slow-roasted for up to ten hours. The low-and-slow method of cooking allows the fat to render out completely, leaving a surprisingly lean and protein-rich filling. Recent culinary analyses noted that this technique maximizes flavor while minimizing the greasiness associated with pork.