The Eastern European diet, deeply rooted in the region's history and agricultural practices, presents a unique dietary pattern with both beneficial and detrimental aspects. While inspired by other European diets, the Eastern European diet is characterized by locally available foods and traditional preservation methods.
Historical and Cultural Context
The cuisine of Eastern Europe is closely connected with the political, social, and economic revival of the region, following long periods of historical turmoil. According to the Ethnic Food Lover's Companion, all significant Eastern European cuisines share this connection.
Traditional dietary habits in Eastern Europe are particularly important to help explain regional differences in health. These diets are characteristic of a specific country or region and usually consist of foods that have been consumed in that area for an extended period of time.
Before the mid-1960s, the lifestyle and eating habits of the rural population in most East European countries were still in line with those of earlier decades or centuries. Most of the consumed foods were produced locally, and the food preparation and preservation methods did not include modern cooking techniques and contemporary household items.
Key Components of the Traditional Eastern European Diet
Nine food groups were regularly consumed by rural communities in the 1950s/early 1960s in several Eastern European countries. These include:
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- Bread and grain products: Staple foods providing carbohydrates and energy.
- Potato: A versatile and widely consumed vegetable.
- Legumes: An important source of plant-based protein and fiber.
- Storable vegetables: Vegetables that can be preserved for long periods, such as cabbage, beets, and carrots.
- Preserved fruits and vegetables: Pickled, fermented, or dried fruits and vegetables for off-season consumption.
- Dairy products and eggs: Sources of protein, calcium, and other nutrients.
- Poultry: A common source of animal protein.
- Processed meat products: Sausages, smoked meats, and other preserved meat items.
- Lard for cooking: A traditional cooking fat.
Health Impacts of the Traditional Diet
A study using data from the Health, Alcohol and Psychosocial factors in Eastern Europe (HAPIEE) prospective cohort, including participants from Russia, Poland, and the Czech Republic, examined the relationship between the traditional Eastern European diet and mortality. The Eastern European diet score (EEDS) was constructed from the nine food groups.
The results suggested that traditional eating habits may contribute to the poor health status, particularly the high cardiovascular disease (CVD) mortality rates, of populations in Eastern Europe. Participants with high adherence to the traditional Eastern European diet had a significantly higher risk of all-cause and CVD deaths compared to those with low adherence. The association with cancer mortality was only significant in Poland.
Individuals who adhered closely to the traditional Eastern European dietary pattern had higher risk of deaths from all-causes and from CVD compared to those who did not follow this diet. Cancer mortality rates were also positively associated with this eating pattern in Poland. This indicates that this diet can contribute to the poor health of populations in Eastern European countries.
Negative Aspects
- High consumption of processed meat: Frequent consumption of red meat is linked to a higher risk of diabetes and heart disease.
- Use of lard for cooking: Regular consumption of lard was associated with a significantly higher risk of death due to all causes, CVD, and cancer.
- Limited intake of fresh fruits and vegetables: Diets lacking in fresh produce may lead to nutrient deficiencies and increased risk of chronic diseases.
Positive Aspects
- Consumption of legumes: Legumes are a good source of fiber and plant-based protein.
- Use of storable vegetables: Storable vegetables can be preserved for long periods.
- Preserved fruits and vegetables: Participants who consumed higher amounts of preserved fruits and vegetables had significantly lower risk of death due to all-causes, CVD and cancer.
Comparisons with Other European Diets
European diets, including the Mediterranean, Atlantic, and Nordic diets, share some common characteristics. They emphasize whole and minimally processed plant foods such as vegetables, fruits, whole grains, legumes, and nuts. All three diets also feature seafood as one of the main sources of protein.
Compared with the typical American diet, European diets tend to include far less highly processed junk food, which may be another reason they are associated with better cardiovascular health. European diets also emphasize the cultural and social aspects of eating.
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Mediterranean Diet
Inspired mainly by the cuisines of Greece and southern Italy, the Mediterranean diet is well established as one of the world's healthiest eating patterns, particularly for preventing cardiovascular disease. In general, you’ll eat:
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
Modern Dietary Trends and Public Health Concerns in Eastern Europe
Despite the globalization of the food industry and widespread consumption of the Western-style diet, many people still prefer traditional flavors over new dietary trends. However, modern dietary trends in Eastern Europe also include an increased consumption of processed foods, sugary drinks, and unhealthy fats, contributing to public health concerns such as obesity, diabetes, and cardiovascular disease.
Nutrition and Health Statistics
According to the World Health Organization (WHO), Eastern Europe faces a malnutrition burden in both overweight and stunting levels. The average prevalence of overweight is higher compared to other subregions in Europe with sufficient data. The prevalence of stunting is significantly lower than the global average. The adult population also faces a malnutrition burden: a significant percentage of adult men and women live with diabetes and obesity.
Anaemia affects a notable percentage of women of reproductive age. There is insufficient data to estimate the regional prevalence of low birth weight among infants or exclusive breastfeeding for infants aged 0 to 5 months.
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Public Health Policies and Strategies
Several countries in Eastern Europe have implemented policies and strategies to improve nutrition and promote healthy diets. These include food-based dietary guidelines, taxes on sugar-sweetened beverages, and targets included in national policies. However, progress towards achieving global nutrition targets remains insufficient in many areas.
Recommendations for a Healthier Eastern European Diet
To improve the health outcomes associated with the Eastern European diet, the following recommendations can be considered:
- Increase consumption of fresh fruits and vegetables: Aim for at least 3 servings of vegetables and 2-3 servings of fruit per day.
- Choose whole grains: Replace refined grains with whole grains such as oats, barley, quinoa, and brown rice.
- Limit processed meat and red meat: Reduce the consumption of sausages, smoked meats, and other processed meat products. If you eat meat, make sure it's lean and keep portions small.
- Use healthy fats: Replace lard and other unhealthy fats with olive oil, canola oil, or sunflower oil.
- Include legumes in your diet: Add beans and lentils to salads, soups, and pasta dishes.
- Eat more fish: Aim to eat fish or shellfish 2 to 3 times a week. Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel.
- Limit sugary drinks and processed foods: Reduce the consumption of sugar-sweetened beverages, commercially prepared baked goods, and desserts.