All the world’s nations and cities are of course unique, each from the other. But Turkey and its queen city, Istanbul, can lay a clear claim to a special kind of uniqueness, a kind of “terroir d’histoire.” Turkish cuisine stands out globally not only for its rich flavors and diverse dishes but also for its remarkable health benefits, making Turkish cuisine one of the healthiest in the world. Often associated with the broader Mediterranean diet, it prioritises fresh, natural ingredients and traditional cooking methods that contribute to overall wellbeing. This article seeks to understand the health implications and the prerequisites that make Turkish cuisine to be considered healthier than many other diets.
A Culinary Crossroads: The History and Influences of Turkish Food
Turkey’s culinary history is really one of migratory cuisines, because the waves of people who washed over the Anatolian peninsula - as the Asian land mass of Turkey has long been known - brought foods and traditions from the lands they left behind, and took away with them the foods and traditions that they found there. Turkish cuisine reflects influences from Ottoman imperial kitchens, Mediterranean traditions, Central Asian roots, and regional diversity across Anatolia. Ottoman scholar Tom Brosnahan wrote: “It is worth traveling to Turkey just to eat. Turkish cuisine is the very heart of eastern Mediterranean cooking, which demands excellent, fresh ingredients and careful, even laborious preparations. The ingredients are often very simple, but are of the highest quality, and in recipes they are harmonized with great care. Turkish farmers, herders and fishers bring forth a wealth of truly superb produce from this agriculturally rich land and its surrounding seas.”
Characterized by fresh ingredients, skillful use of spices, and techniques that showcase natural flavors, Turkish food offers numerous options for health-conscious travelers. While bread, rice, and pastries feature prominently in traditional meals, you'll find plenty of vegetable-forward and protein-rich dishes. This guide will help you navigate Türkiye's rich culinary landscape while maintaining your nutrition goals.
The Healthful Pillars of Turkish Cuisine
The secret behind the healthfulness of Turkish cuisine lies in its emphasis on vegetables, lean proteins, healthy fats, and grains. From vibrant salads and hearty stews to grilled meats and fresh seafood, the typical Turkish meal is designed to nourish the body while tantalising the taste buds.
The Backbone: Plant-Based Foods
The foundation of healthy Turkish food is built upon an abundance of fresh, seasonal produce. Vegetables like aubergines, tomatoes, peppers, courgettes, and leafy greens feature prominently in almost every meal, providing a wealth of vitamins, minerals, and dietary fibre. The base of the Mediterranean diet pyramid is a lush combination of plant foods: whole grains, vegetables, fruits, nuts, legumes/beans, olive oil, herbs and spices. These make up the backbone of Turkish cuisine.
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Turks eat more vegetables than people in almost any other country, other than China. In 2000, the Turkish Minister of Agriculture and Forestry announced that on average, per capita consumption of vegetables in Turkey was 269 kilograms (593 pounds) of vegetables, among the highest in the world. per capita consumption of vegetables in 2017 was 113 kilograms (250 pounds) per year. The reason is undoubtedly due to the historical and agricultural traditions. Turkish food writer Engin Akin explains in her book "Essential Turkish Cuisine" that vegetables and wild greens are widely used in Turkish cooking, cooked either alone (usually with plenty of olive oil) or with meat to extend the precious protein.
Legumes such as lentils and chickpeas are also staple ingredients, offering plant-based protein and further fibre content, crucial for digestive health and sustained energy. Beans are used universally and Turkish cooking is no exception. Like red peppers and tomatoes, dried beans came from the New World. Akin writes that the classic recipe for beans can be a thick soup or a dinner-plate dish served with rice. Not surprisingly, the recipe features tomatoes, tomato paste and red peppers along with the beans.
Grains: More Than Just Bread
Grains, particularly whole grain types, are the base of Turkish cuisine. One of the whole wheat grains is bulgur. It is used in preparing a variety of dishes, especially salads such as Kisir and pilaf. It is high in fiber, B-group vitamins, and minerals, which help in keeping the digestive system sound. In Oldways’ 12 Great Ways to Use Bulgur, we explain that bulgur wheat is one of the world’s original fast foods, and because the bulgur has been precooked and dried, it only needs to be boiled for about 10 minutes to be ready to eat - about the same time as dry pasta. In Turkish cooking, bulgur is often combined with lentils and other beans, such as chickpeas, in soups, stews, main dishes or salads.
Rice is another common grain consumed purely or cooked with vegetables, herbs, and spices to increase its nutritional value. Bread is essential to most Turkish meals, particularly the whole grain and sourdough types. Traditional Turkish bread, like simit or lavash, is taken with many different dips and spreads for complex carbohydrates and energy gain. Fermentation in sourdough improves digestion and absorbs nutrients, making the bread healthier than the refined white bread varieties.
Pilafs are probably the most familiar among these grain foods. Ayla Algar, in her wonderful book "Classical Turkish Cooking: Traditional Turkish Food for the American Kitchen," wrote “the word pilaf is of Persian origin and passed into Western usage via Turkish. The word designates a whole variety of dishes made primarily with rice and one or more other ingredients.” During the Ottoman period (14th to early 20th century), chefs created elaborate pilafs for their sultans (rulers or kings), adding dried fruits, nuts, spices, meat and vegetables. The lesson here is that, like healthy pasta meals, pilafs are like a canvas and are a wonderful way to consume more vegetables or other healthy foods. Make it brown rice and your pilaf will be even healthier.
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Protein Powerhouses
It is very essential to include proteins in your diet, and fortunately. Turkish cuisine can provide people with many healthy options with protein. Seafood, mainly fish is characteristic, although all sorts of fish from the Aegean and Mediterranean seas are not mentioned. We regularly consume fish such as mackerel, sardines, and sea bass as they are great sources of omega-3 fatty acids, which are good for the heart as well as the brain. Turkey and chicken are other popular meats in Turkey which are sources of lean protein, though containing slightly less fat than red meat.
Soups, kebabs, and koftes are examples of dishes typical of this cuisine where minced meat is mixed with vegetables and spices to produce a very nutritious and tasty meal. Moreover, there are protein ingredients derived from plants and these mostly include legumes and nuts thus are vegetarian-friendly and also very fulfilling.
The Magic of Olive Oil and Spices
Bringing all these ingredients together falls to the splendors of extra virgin olive oil and spices. Regarding olive oil: Ayla Algar notes “on the culinary plane, I must stress that olive oil is not at all a cooking medium, but a culinary ingredient that imparts unique and irreplaceable flavor to everything with which it is cooked or combined.” Turks even have whole families of dishes that are called “olive oil dishes,” in which no meat is used.
In the introduction to chef Ana Sortun’s wonderful book "Spice, Flavors of the Eastern Mediterranean," she writes “what makes each country’s food taste unique? What gives it life? Because spices have such high antioxidant activity, the colorful and aromatic spices at home in Turkish cuisine can also boost the nutrition of a meal as well.
In essence, uniqueness of the Turkish food is characterized, to a large extent, by the use of spices and herbs. Seasoning agents include cumin, coriander, paprika, and sumac as well as cascade, parsley, mint, and dill. They are also used for their health benefits. For example, cumin helps in digestion, and on the other hand, paprika contains vitamin C and antioxidants. Herbs and spices can turn simple dishes into exotic flavorful dishes without the use of too much salt or unhealthy oils. Up for review, Bharat which is a Middle Eastern spice mix that comprises black pepper, cinnamon, and cloves acts as an anti-inflammatory compound and boosts the immune system. The inclusion of these natural enhancers makes Turkish food to be balanced and people who take the food are financially protected.
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Yogurt: A Staple with Benefits
The Maloufs write that “Turkey is a nation of yogurt lovers. Most of the country’s milk production goes towards making yogurt. Yogurt is one of the most ancient foods known to man. Evidence exists of fermented milk products being produced almost 4,500 years ago, and the Turks are just one of many peoples who like to claim responsibility for its creation.” In Turkey, yogurt is used in soups, dips such as cacik (Turkish version of tzatziki), marinades, desserts and as a beverage called ayran (similar to kefir). It is an excellent source of probiotics, which are beneficial bacteria that support gut health, aid digestion, and boost the immune system.
Cooking Methods: Preserving Nutrients
Furthermore, the cooking methods employed in Turkish kitchens tend to be gentle and health conscious. Grilling, baking, stewing, and steaming are preferred over deep-frying, which helps to preserve the nutritional integrity of the ingredients.
Key Turkish Dishes and Their Health Benefits
When examining traditional healthy meals in Turkish cuisine, several dishes exemplify its nutritional strengths.
- Mercimek Çorbası (Lentil Soup): Made from red lentils, vegetables, and often a touch of mint, it’s a hearty, protein-rich, and fibre-packed soup that is both comforting and incredibly nourishing.
- Izgara Balık (Grilled Fish): Turkey’s long coastlines provide access to an abundance of fresh seafood. Grilling fish with a simple marinade of olive oil, lemon, and herbs highlights its natural flavour and preserves its omega-3 fatty acids, which are crucial for brain and heart health. Accompanied by a fresh salad and a side of bulgur, it represents a perfectly balanced and light meal.
- Zeytinyağlı Enginar (Artichokes Cooked in Olive Oil) and Barbunya Pilaki (Pinto Beans in Olive Oil): These dishes showcase the emphasis on vegetable-based meals cooked with healthy fats. These cold dishes, often served as appetisers (meze), are packed with fibre, vitamins, and the benefits of olive oil.
- Dolmas and Sarmas: Stuffed vegetables, such as stuffed peppers or eggplant are called dolmas. They can be served cold or hot. Cold dolmas usually have no meat, and meats are often stuffed into vegetables or vine leaves when dolmas are served warm. Wrapped vegetables are called sarmas, the most familiar are cooked vine leaves stuffed with vegetables, grains and meat.
Navigating the Turkish Menu: Smart Choices for Health
While Turkish cuisine offers a plethora of healthy options, it’s also important to be mindful of certain dishes and ingredients that may be less beneficial for your health. Here are some tips for making smart choices when dining out or cooking Turkish food:
High-Protein, Lower-Carb Options
- Izgara Et: Simply grilled meats like lamb, beef or chicken, often minimally seasoned with salt and herbs. Ask for extra vegetables instead of rice or bread accompaniments.
- Şiş Kebap: Skewered and grilled meat cubes (lamb, chicken, or beef) with grilled vegetables. Request without the rice and bread for a lower-carb option.
- Köfte: Spiced meatballs or patties typically made from lamb or beef, sometimes mixed with herbs. Choose versions without breadcrumbs when possible.
- Balık Izgara: Grilled fish, often sea bass (levrek) or sea bream (çipura), usually served with arugula and lemon. Ask to substitute rice with extra salad.
- Çoban Kavurma: A simple stir-fry of lamb or beef with minimal additions beyond some peppers and onions.
- Tavuk Göğsü: Grilled chicken breast often simply prepared, offering lean protein without excessive carbs.
Hidden Sugar Watchlist
- Baklava and Turkish Desserts: These are obviously sweet, but the syrup (şerbet) used in most Turkish desserts contains extremely high concentrations of sugar.
- Turkish Tea: Often served with two or more sugar cubes, which quickly adds up across multiple glasses throughout the day.
- Turkish Coffee: Traditionally served sweet (şekerli) unless specified otherwise.
- Fruit Juices and Nectars: Fresh-squeezed juices (particularly pomegranate) are popular but contain natural sugars without the fiber of whole fruits.
- Şerbets and Compotes: Traditional fruit drinks and syrups contain significant amounts of added sugar.
- Some Mezes: Certain vegetable preparations like patlıcan salatası may contain added sugar in some recipes.
Unhealthy Fats & Processed Foods
- Börek: Flaky pastries filled with cheese, meat, or vegetables, typically made with white flour and significant butter or oil.
- Pide and Lahmacun: Flatbread-based dishes that, while delicious, contain significant refined carbohydrates.
- Döner in Bread: While the meat itself can be a good protein source, it's often served in bread with sauce and minimal vegetables.
- Lokum (Turkish Delight): Essentially gelatin or starch set with sugar syrup and flavorings.
- Commercial Packaged Simit: The sesame-covered bread rings sold by street vendors are made with refined flour and sometimes deep-fried.
- Processed Meat Products: Like elsewhere, Turkey has industrially produced sausages and cured meats with concerning additives.
Smart Customization & Ordering Strategies
Turkish dining culture emphasizes hospitality, so requests are generally received warmly. Here are strategies for healthier eating:
- Meze Selection: Create a meal from vegetable-based mezes, which are served in small portions and offer excellent variety. Request 'zeytinyağlı' (olive oil-based) options rather than those with heavy sauces.
- Bread Management: Turkish meals automatically come with bread. Request 'ekmek istemiyorum' (I don't want bread) or simply leave it untouched.
- Side Dish Customization: Ask for 'pilav yerine salata' (salad instead of rice) or 'extra sebze' (extra vegetables) with grilled meat dishes.
- Kebab Strategy: Choose 'porsiyon' (portion) rather than 'dürüm' (wrap) versions of kebabs to avoid the bread wrapper.
- Beverage Choices: Request tea 'şekersiz' (without sugar), or choose bottled water or ayran (yogurt drink) rather than sweetened beverages.
- Breakfast Adaptations: Turkish breakfast (kahvaltı) is a spread of small dishes. Focus on eggs, cheese, olives, vegetables, and unsweetened tea while minimizing bread consumption.
Traditional Dish - Healthier Alternative or Modification
- Döner in bread or wrap - Request 'porsiyon' (plate) döner with salad instead of bread
- İskender Kebap (with bread, tomato sauce, and butter) - Order regular şiş kebap with grilled vegetables and salad
- Pide (Turkish pizza) - Choose vegetable and protein-based mezes instead
- Pilav (rice) side dish - Ask for 'pilav yerine salata' (salad instead of rice)
- Mantı (Turkish dumplings with yogurt) - Try kıymalı patlıcan (minced meat with eggplant) with yogurt on top
- Sweet Turkish tea - Request 'şekersiz çay' (tea without sugar)
Regional Variations: A Culinary Journey Through Turkey
Turkish cuisine varies dramatically by region, each offering different opportunities for health-conscious dining:
- Aegean Coast: Features abundant olive oil-based vegetable dishes, fresh herbs, and simply prepared seafood. Generally offers the most health-friendly options.
- Black Sea Region: Known for fish dishes, corn-based preparations, and unique greens. Look for hamsi (anchovies) and wild green dishes.
- Central Anatolia: Heavy on meat dishes and pastries, but also offers excellent legume-based stews. Focus on meat and vegetable options while minimizing pastries.
- Southeastern Turkey: Famous for kebabs, lahmacun, and spicy preparations. Grilled meats without the bread components are good options.
- Marmara/Istanbul: Eclectic mix of all regional cuisines plus Ottoman palace traditions.