Traditional Japanese Diet For Longevity

The traditional Japanese diet is based on whole foods such as fish, seafood and plant products with minimal amounts of animal protein, added sugars and fats.

It is based on traditional Japanese cuisine, also known as " Washoku ", which consists of small simple dishes and fresh and seasonal ingredients. This diet is rich in nutrients and can provide many health benefits, including faster weight loss, improved digestion, longevity and overall good health.

The diet consists of minimally processed seasonal foods served in a variety of small dishes. This style of eating emphasizes natural flavors and does not mask with sauces or spices.

The menu mainly includes steamed rice, noodles, fish, tofu, natto, seaweed and fresh, cooked or canned fruits and vegetables, but with a low content of added sugars and fats. Eggs, dairy products or meat can be included in the diet, but to a lesser extent.

The traditional Japanese diet is similar to the Okinawa diet , which is a historical diet of people living on the Japanese island of
Okinawa, but includes significantly more rice and fish. This diet contrasts with modern Japanese cuisine, which has a strong Western and Chinese influence and includes larger amounts of animal protein and processed foods.

What is the traditional Japanese diet

Japanese dishes usually consist of a main course combined with soup, a main course and several side dishes.

• Basic food: steamed or room noodles, flat or low noodles.

• Soup : The typical miso soup is made from seaweed, mussels or tofu and vegetables in fermented soy broth - although vegetable soups or noodle soups are another popular option.

• Main course: fish, seafood, tofu or natto with a little meat, poultry or eggs.

• Garnishes: vegetables (raw, stewed, boiled, sauteed, grilled or canned), wild plants, seaweed and raw or canned fruit.

Japanese dishes are known for their rich umami flavor, which is described as the fifth flavor - other than sweet, salty, sour and bitter.

Appetizing-looking dishes are another important aspect of the traditional Japanese diet. The food is consumed in small bites and with chopsticks, as it is believed that this method of eating creates a rich harmony between tastes.

Hot green tea or iced barley tea are optional drinks, while alcoholic beverages such as beer and sake are usually reserved for dinner. Fortified snacks are rare and almost not included in the Japanese menu.

Potential health benefits

The diet is rich in beneficial compounds and nutrients such as fiber, calcium, potassium, magnesium, iron and vitamins A, C and E.

Vegetables contribute to the density of nutrients and are often cooked in dashi broth made from dried fish and seaweed. This reduces the volume of algae and enhances their aroma, which makes it easier to eat larger quantities.

Algae, like green tea, are great sources of antioxidants that protect the body from cellular damage and disease. Moreover, the numerous fish and seaweed-based dishes included in the Japanese diet provide long-chain omega-3 fatty acids that promote brain, eye and heart health.

Seaweed, soy, fruits and vegetables are naturally rich in fiber, which has been shown to aid digestion. Insoluble fiber moves food through the intestines and reduces the risk of constipation. These foods also contain soluble fiber, which feeds the beneficial bacteria in the gut, which help reduce the space on which harmful bacteria are located to multiply. When bacteria in the gut feed on soluble fiber, they produce short-chain fatty acids that can reduce the inflammation and symptoms of irritable bowel syndrome, Crohn's disease and ulcerative colitis. In addition, canned fruits and vegetables, which are usually consumed in the Japanese diet, are a great source of probiotics - beneficial bacteria,

Japanese culture encourages nutrition to almost satiety, ie up to 80%. This practice reduces the likelihood of overeating and contributes to less calorie intake and weight control.

This diet can protect against conditions such as type 2 diabetes and heart disease. In fact, the risk of heart disease in the Japanese remains unexpectedly low, despite high salt intake, which usually increases the risk of heart disease.

In a 6-week study in 33 men following a traditional Japanese diet, 91% had a significant reduction in risk factors for type 2 diabetes, including overweight and high levels of LDL (bad) cholesterol. Moreover, the high intake of green tea promoted in this diet can protect against Alzheimer's disease, Parkinson's disease and some cancers.

Japan has one of the highest life expectancies in the world, which many experts attribute to the traditional Japanese diet. The Japanese island of Okinawa is considered a Blue Zone, ie a region with exceptional longevity . Okinawa's diet mainly includes sweet potatoes and less rice and fish than the traditional Japanese diet.

In a 15-year study of more than 75,000 Japanese, those who strictly followed the traditional Japanese diet had up to a 15%
lower risk of premature death than those who ate the Western diet. Experts associate this extended life with minimally processed foods, as well as the low fat and sugar content of the Japanese diet.

Foods to eat:

• Fish and seafood

All types of fish and seafood, steamed, baked, grilled or raw (sushi and sashimi) can be included.

• Soy foods

The most commonly consumed are edamame, tofu, miso, soy sauce, tamari and natto.

• Fruits and vegetables

The fruits are usually eaten raw or canned, while the vegetables are steamed, sauteed, marinated, in broths or added to soups.

• Seaweed

Sea vegetables are a big part of the traditional Japanese diet. They are usually eaten raw or dried.

• Tempura

This light dough is made by mixing wheat flour with ice or carbonated water. Serves as a dough for fried seafood and vegetables.

• Rice and noodles

Steamed rice is a staple in the traditional Japanese diet. Other popular options include soba noodles, ramen or udon noodles, served chilled or in hot broth.

• Beverages

Hot green tea and iced barley tea are the main drinks, while beer and sake are served with dinner.

* Small amounts of red meat, lean meats, eggs and dairy products may also be included, but do not make up much of the traditional Japanese diet.

Foods to limit or avoid:

The traditional Japanese diet minimizes the following foods:

• Dairy products: butter, milk, cheese, yogurt, ice cream and others.
• Red meat and poultry : beef, pork, chicken, duck and others.
• Eggs : boiled, fried, omelet and others.
• Excess fats, oils and sauces : margarine, cooking oils, dressings, fatty sauces and others.
• Pasta : bread, pies, tortillas, croissants, pies, brownies, muffins and more.
• Processed and confectionery : breakfast cereals, granola bars, candies, soft drinks and more.

* Fortified snacks are a rarity in this diet, which inherently limits the popular chips, popcorn and biscuits.

* Desserts can be included, but they rely on natural ingredients, such as fruit, matcha or red bean paste, rather than
added sugars.

For example, a 3-day menu for a traditional Japanese diet

• Breakfast : miso soup, steamed rice, natto and seaweed salad.
• Lunch : soba noodles in dashi broth, grilled tuna, kale salad and cooked vegetables.
• Dinner : udon noodle soup, fish cakes, edamame and vegetables marinated in vinegar.

• Breakfast : miso soup, steamed rice, omelet, dried trout and canned fruit.
• Lunch : mussel soup, rice balls wrapped in seaweed, marinated tofu and cooked vegetable salad.
• Dinner : miso soup, sushi, seafood salad, edamame and canned ginger.

• Breakfast : udon noodle soup, boiled egg, shrimp and canned vegetables.
• Lunch : shiitake mushroom soup, rice cakes, baked mussels and steamed vegetables.
• Dinner : miso soup, steamed rice, vegetable tempura and salmon or fish sashimi.