The World's Top 50 Dishes: Part 2

The cuisines of various countries have given the world dozens of legendary dishes: from Massaman curry and Neapolitan pizza to Peking duck and tom yum. These dishes are associated with travel and pleasure, but at the same time, they are often high in calories, excess salt, saturated fat, and simple sugars. Modern nutritional guidelines emphasize that even the most delicious national favorites should be considered part of an overall diet, not its main component. [1]

Research on eating habits shows that the rise of a Western-style diet, rich in fast food, processed meats, sugary drinks, and refined baked goods, is associated with increased cardiovascular risk and metabolic disorders. Dishes such as hamburgers, pizza, donuts, and sweet desserts also fall into this category if they are prepared with processed ingredients and consumed frequently and in large portions. [2]

The specific risk is associated not so much with the specific dish itself as with its processing: the more highly processed a food is, the higher the likelihood of excess salt, sugar, saturated fat, trans fat, and food additives. Large reviews confirm that high consumption of ultra-processed foods is consistently associated with an increased risk of cardiovascular disease and premature mortality. [3]

Against this backdrop, the approach to global culinary hits is changing: it's important not to divide them into "healthy" and "unhealthy," but to understand which dishes should be eaten more often and in modified, lighter versions, and which should be reserved for rare pleasures. World Health Organization guidelines specifically emphasize the need to limit free sugars and control overall calorie intake to avoid weight gain and tooth decay. [4]

Table 1. World dishes and their place in a healthy diet

Group of dishes	Examples from the rating	How often is it appropriate to eat?	Main risks	How to make it healthier
Seafood and fish soups	butter crab, lobster, tom yum, Assam laksa, sushi	1-2 times a week	salt, fatty sauces, allergies	more boiled and baked options, less oil and salt
Spicy meat dishes	Nam Tok Mu, rendang, muamba, roasted wild boar	Once a week	saturated fats, frying	lean meat, stew, lots of vegetables
Fast food and flour hits	Neapolitan pizza, hamburger, arepas	1-2 times a month	excess calories and salt	thin crust, more vegetables, less cheese and sauces
Sweet desserts	cakes, ice cream, donuts, chocolate	1-2 times a week	free sugars, trans fats	small portions, less cream and glaze
Whole grain based dishes	corn, whole-dough options	daily	excess salt and oil	whole grain flour, moderate amount of oil
Vegetables and fruits as a side dish for these dishes	salads, fresh fruits	several times a day	minimum	half a plate of vegetables at any meal

Seafood and fish soups: the taste of the sea and a balance of benefits

Seafood holds a special place in the ranking of world dishes: crab in butter, lobster, spicy tom yum soup, spicy Penang Assam laksa, and sushi. Seafood is valued for its high content of easily digestible protein, omega-3 fatty acids, and a number of important micronutrients, including iodine, selenium, and zinc. Regular but moderate consumption of fish and shellfish helps maintain heart and brain health and may also contribute to weight management. [5]

Classic restaurant versions of crab in butter and lobster are often served with generous amounts of butter or thick sauces. However, crab and lobster meat themselves are relatively lean and contain valuable protein and omega-3 fatty acids, as well as micronutrients important for the immune system and metabolism. Studies of the nutritional composition of various types of shellfish and crustaceans confirm that they can be a good source of polyunsaturated fatty acids and vitamin B12, if not overloaded with added fat and salt. [6]

Tom yum and Penang Assam laksa are examples of spicy broth-based soups with fish or shrimp, plenty of spices, herbs, and sour ingredients. These soups are typically moderately caloric but can contain significant amounts of sodium from fish sauce, soy sauce, and concentrated broths. Analysis of the nutritional content of popular tom yum varieties shows that a single serving can provide a significant portion of the daily sodium requirement, so it's important for people with hypertension to request a less salty version or prepare the dish at home, controlling the amount of salt and sauce. [7]

Sushi and rolls are often perceived as a "light" alternative to fast food, but when consumed regularly, it's important to consider two factors: the high salt content of soy sauce and the risk of foodborne pathogens when using raw fish. Sushi safety reviews note the potential for bacterial and parasitic contamination, including anisakids, especially if the fish is not properly frozen and stored, so it's safer to choose establishments with a good sanitary reputation and limit the amount of soy sauce used. [8]

Table 2. Seafood from the rating and their characteristics

Dish	The main source of protein	Main advantages	Main risks
Crab in oil	crab meat	omega-3, protein, microelements	a lot of butter, calories
Lobster	lobster	protein, zinc, selenium	high-calorie sauces and side dishes
Tom Yum Goong	shrimp, fish	spices, herbs, moderate calorie content	high sodium content
Penang Assam laksa	fish	fish, spices, herbs	spiciness, salt
Sushi	fish, seafood	fish, moderate portion	raw product, salt

Meat masterpieces: the aroma of spices and saturated fats

The meat portion of the ranking includes nam tok mu (spicy pork salad), a variety of kebabs, Hawaiian-style roasted boar, shepherd's pie, rendang, chicken muamba, hamburgers, and Peking duck. All of these dishes share a high flavor profile and a relatively high energy density due to fat and carbohydrates. Observational studies show that frequent consumption of red and especially processed meat is associated with an increased risk of cardiovascular disease and certain cancers, so even the most delicious meat dishes should be eaten in moderation. [9]

Sausage, smoked, and marinated meat derivatives used in some kebab and hamburger varieties are considered processed meat. Recent reviews highlight a stronger association between processed meat and the risk of colorectal cancer and cardiovascular disease compared to unprocessed red meat, due to its salt, nitrite, and frying and smoking ingredients. This doesn't mean such dishes should be completely avoided, but it's best to limit them to occasional consumption, opting for fresh and less processed ingredients whenever possible. [10]

Meat delicacies such as Peking duck, roast boar, rendang, and chicken muamba are traditionally prepared with skin, visible fat, and long braising or roasting processes. However, they often contain high levels of saturated fat, which, when consumed in excess, is associated with elevated low-density lipoprotein (LDL) levels and increased cardiovascular risk. Dietary guidelines recommend limiting saturated fat and, where possible, replacing it with unsaturated fats of plant origin, which is also true for traditional meat dishes. [11]

Massaman curry, a complex dish made with meat, potatoes, coconut milk, and spices, holds a special place in the ranking. Thanks to its vegetables and spices, it can be part of a balanced diet if you reduce the amount of fatty ingredients and add more greens and vegetables. Overall, research on dietary patterns emphasizes that health is determined not by one specific dish, but by the overall structure of the diet: it is beneficial when meat, fatty, and highly salty dishes are balanced with plenty of vegetables, legumes, and whole grains. [12]

Table 3. Meat dishes from the rating and their impact on health

Dish	Type of meat	Cooking Features	What to change for the benefit
Nam Tok Mu	pork	spicy salad with fried meat	lean cuts, less sauce
Kebab	beef, lamb, poultry	frying over an open fire	less fat, more vegetables
Roasted wild boar	pork	long baking	remove skin, control portion
Rendang	beef	stewing in coconut milk	less coconut milk, more vegetables
Chicken Muamba	chicken	stew with peanuts and vegetables	no skin, more vegetables
Massaman curry	beef or chicken	stewing in coconut sauce	reduce fat, add vegetables

Flour and Grain Hits: From Champa and Arepas to Neapolitan Pizza

Grain- and dough-based dishes in the ranking include champ (Irish mashed potatoes with green onions), arepas, lasagna, Neapolitan pizza, and corn as a standalone food. Grains and starchy vegetables form the basis of the diet in many countries, but their health impact varies greatly depending on the degree of processing and the method of preparation. Reviews show that excessive consumption of refined grains is associated with weight gain and metabolic disorders, especially when such foods dominate the diet. [13]

The fact that replacing refined grains with whole grains is associated with lower levels of "bad" cholesterol, triglycerides, and the risk of cardiovascular disease supports the idea of choosing whole grains more often. Corn, whole-grain bread, brown rice, and other lightly processed grains are better at maintaining feelings of fullness and providing more dietary fiber than white bread, pastries made from refined flour, and traditional doughnuts. [14]

Classic Neapolitan pizza and lasagna often contain large amounts of white flour, cheese, and cold meats. Such dishes are part of the Western diet, which is associated with an increased risk of obesity, impaired glucose tolerance, and adverse lipid profile changes, especially when combined with sugary drinks and low physical activity. However, using thin crust, moderate cheese layers, plenty of vegetables, and lean meats can significantly mitigate these potential harms. [15]

Corn is mentioned in the rankings both as a stand-alone food and as part of dough-based dishes. With minimal processing and a moderate amount of fat, corn is a source of complex carbohydrates, dietary fiber, and several vitamins. Observational studies confirm that diets high in whole grains, including corn, are associated with a lower risk of cardiovascular disease and all-cause mortality compared to diets based on refined grains. [16]

Table 4. Cereal and flour dishes from the rating

Dish	The main starchy component	Potential benefits	What to look out for
Champ	potato	source of potassium, fiber	butter increases calorie content
Arepas	corn flour	complex carbohydrates	frying method and amount of oil
Lasagna	wheat pasta sheets	protein from meat and cheese	too much cheese and meat, the portion is too big
Neapolitan pizza	white flour dough	vegetables and tomatoes in the stuffing	cheese, sausage, serving size
Corn	whole grains	fiber, vitamins	salty and oily additives

Sweets and desserts: cakes, ice cream, donuts and chocolate

The rest of the ranking includes a whole group of desserts: vanilla ice cream cakes, doughnuts, egg tarts, ice cream itself, and chocolate. The main problem with these products is their high content of free sugars and often saturated fats. World Health Organization guidelines recommend limiting free sugars in the diet to less than ten percent of total calories, and if possible, to five percent, to reduce the risk of tooth decay and excess weight. [17]

Donuts, puff pastries, and many types of ice cream are considered both desserts and ultra-processed foods. Large meta-analyses indicate that high consumption of such foods, especially sugary drinks and desserts, is associated with an increased risk of cardiovascular disease, coronary heart disease, and stroke, even after accounting for total caloric intake. This underscores the need to treat such desserts as a rare treat rather than a daily habit. [18]

Chocolate occupies a unique position in the rankings and is perceived as ambivalent: on the one hand, it's a source of sugar and saturated fat, on the other, dark chocolate is rich in cocoa flavanols. Research shows that flavanols may have a modest beneficial effect on blood pressure and endothelial function, but this applies to products high in cocoa and in moderate portions, not large bars of milk chocolate. Regulatory authorities emphasize that the evidence for benefits is still limited, so chocolate should be considered a dessert, not a medicine. [19]

Ice cream and ice cream-based desserts add significant amounts of saturated fat from cream and butter to the sugar. At the same time, these products are often part of an ultra-processed diet, which is associated with negative impacts on body weight, cardiovascular health, and other organs, even with relatively small increases in the proportion of such products in the diet. Ultimately, a wise approach is to choose simpler desserts, smaller portions, and not make sweets a daily habit. [20]

Table 5. Desserts from the rating and their impact on health

Dessert	Main components	The main risk	How to reduce harm
Vanilla Ice Cream Cake	biscuit, cream, ice cream	lots of sugar and saturated fat	small portion, eat less often
Donuts	yeast dough, glaze	frying in oil, sugar	baked versions, less glaze
Egg pie	dough, egg, cream	caloric content, cholesterol	reduce portion size, consume less often
Ice cream	cream, sugar	sugars and saturated fats	sorbets, yogurt ice cream
Chocolate	cocoa, sugar, fat	calories, sugar	dark chocolate in small portions

How to Incorporate World Foods into a Healthy Diet

One of the most practical approaches to eating is the "plate" method, which assigns half the plate to fruits and vegetables, a quarter to whole grains, and the other quarter to protein sources. With this approach, even high-calorie dishes like Neapolitan pizza, hamburgers, or Massaman curry can occupy a small portion of the protein or grain zone on the plate, complemented by plenty of vegetables and salad. [21]

Numerous studies show that the best long-term cardiovascular health results come from a diet similar to the traditional Mediterranean diet, which emphasizes vegetables, fruits, whole grains, fish, olive oil, and moderate amounts of red meat. In this context, global culinary hits can be part of a varied diet, as long as the general logic is followed: more plant-based foods and seafood, less processed meat, sugar, and saturated fat. [22]

Portion control is especially important, especially for energy-dense foods like hamburgers, pizza, fried meats, and desserts. Randomized trials show that teaching portion control strategies and mindful food choices helps sustainably reduce calorie intake and maintain a healthier body weight over the long term. This allows you to occasionally enjoy your favorite foods without the risk of systematic overeating. [23]

Finally, global disease burden estimates emphasize that the primary contributor to premature mortality is not a single food item, but a combination of dietary factors: excess salt, sugar, and ultra-processed foods, with a deficiency of vegetables, fruits, whole grains, and nuts. Against this backdrop, it makes sense to embrace global delicacies as part of a broader culinary culture, while simultaneously building our daily diet around simple, minimally processed foods. [24]

Table 6. Practical recommendations on the frequency of consumption of dishes from the rating

Category of dishes	Examples	Recommended frequency	Brief commentary
Seafood and fish soups	butter crab, lobster, tom yum, Assam laksa, sushi	1-2 times a week	watch the salt, choose lighter sauces
Spicy meat dishes	Nam Tok Mu, rendang, muamba, roasted wild boar	Once a week or less	lean meat, lots of vegetables
Fast food and high-calorie flour hits	hamburger, Neapolitan pizza, lasagna	1-2 times a month	small portion, no sweet drinks
Sweets and desserts	donuts, cakes, ice cream, chocolate	1-2 times a week in small portions	choose less sweet options
Whole grain based dishes	corn, whole-wheat arepas	more often, with a moderate amount of oil	the basis of the diet, a supplement to vegetables
Fresh fruits and vegetables next to any dish	salads, seasonal fruits	at every meal	compensate for caloric content and increase nutritional value

This approach allows us to retain the pleasure of legendary dishes from around the world, but reduce their potential harm by emphasizing variety, moderation, and the prevalence of simple, minimally processed foods in the daily diet.