An island in the land of the rising sun holds in its diet the secret of eternal youth, or at least of the longest and healthiest life known on our planet. It is the Okinawan dietthe place with the highest proportion of centenarians in the world and where food is considered sacred medicine for the body.
In the long run life expectancy The Japanese island nation’s diet is not only influenced by gastronomy, but also by a cocktail of genetic, environmental and healthy lifestyle factors. According to data from Science Direct68 out of every 100,000 inhabitants are over 100 years old.
Its inhabitants practice conscious eating, use plants and herbs from traditional Chinese medicine such as turmeric or artemisia, and give a leading role to plant-based foods. Ultra-processed foods, refined sugars or trans fats have no place in this diet, one of the most interesting in the world for preventing diseases, according to numerous studies.
Fiber, sweet potato and soy: the secrets of the traditional Okinawan diet
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The traditional diet in Okinawa It is based on tubers, mainly sweet potatoes, green and yellow vegetables, soy-based foods and medicinal plants. Seafood such as fish, shellfish and algae, lean meats, fruits, dressings and medicinal spices are also consumed in moderation.
From Healthline explain the nutritional keys of the Okinawan diet. Their menus are low in calories and low in fat, while the proportion of carbohydrates is high. Instead of getting energy fuel from rice, they prefer sweet potatoes. The focus is on fresh, locally sourced vegetables and soy products such as tofu. In smaller proportions they also consume pork, fish and noodles.
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Another of the main keys to this ideal diet to regulate weightpreventing diseases and living longer is the importance of whole, antioxidant-rich and nutritious foods.
The proportion of macronutrients in the traditional version of the diet is 85% carbohydrates, 9% protein and 6% fat, of which only 2% is saturated. In fact, there is the so-called Okinawa ratiowhich is 10:1 carbohydrates to protein. Since Livekindly They point out that in addition to emphasizing carbohydrates, Okinawa Priority is given to animal proteins such as seafood and red meat.
This is the proportion of foods in the okinawa diet:
- Vegetables: They should make up 60% of the diet. Notable vegetables include sweet potatoes (both orange and purple), seaweed, bamboo shoots, radish daikonbitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya. Garlic, onion, tomato, luffa, and taro root are also consumed.
- Grains: These make up about a third of the diet, especially whole grains. Millet, wheat, rice and noodles are eaten here.
- Soybean foods (5%): Soybeans are one of the main sources of protein in the Okinawan diet. Tofu, miso, natto and edamame are prominent.
- Meats, fish and seafood (1-2%): White fish, shellfish and occasionally pork, including its organs, predominate.
- Other (1%): alcohol, tea, spices and dashi (broth). As a curiosity, the most consumed infusion is jasmine tea.
The most common condiments of the Okinawan cuisine They consist mainly of salt, miso, bonito flakes (katsuobushi) and kombu seaweed.
Foods that do not belong in the Okinawan diet
Although in the modern era the diet has become westernized, increasing the proportion of fats and proteins in the diet and reducing carbohydrates, the peculiar geography and greater isolation have prevented the processed colonize the island nation of Japan.
In this Japanese diet, dairy products, nuts, refined carbohydrates, sausages, numerous fruits and dried fruits, as well as many seeds, are not important.
In Okinawa, beef, poultry and processed foods such as sausages, cured meats, bacon and ham are also not consumed. Okinawa residents also avoid eggs, butter, cheese, milk and yoghurt, processed cooking oils and breakfast cereals.
Except for soy, no legumes or fruits are consumed.
Science supports the gastronomy of the Japanese island
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There is research to support that a lower calorie diet A diet made up of more carbohydrates and less protein prolongs life compared to Western diets high in protein. The low or non-existent presence of saturated fats and refined sugars also contributes to staying young and healthy for longer. Their consumption is linked to heart problems, cancer, obesity and diabetes.
There are two less common foods that are key on the island: one of them is the sweet potato as a source of calories. It is rich in fiber, it is a complex carbohydrate with a low glycemic index and provides high amounts of calcium, potassium, magnesium, vitamin C and carotenoids such as beta-carotene.
The other key food is bitter gourd or bitter melon, considered the secret vegetable of longevity of the Okinawa Islands. Botanically it belongs to the Cucurbitaceae family, so it shares kinship with cucumbers and zucchini.
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According to HNS, bitter melonIt corrects blood sugar imbalances, prevents degenerative diseases and provides folates, niacin, pantothenic acid, pyridoxine and minerals such as iron, zinc, potassium, manganese and magnesium. It is also very good for indigestion and constipation, because it stimulates the peristaltic movement of our intestines.
There are studies like this one, published in PubMed, which emphasize the similarity of the Okinawan diet’s dietary pattern with other healthy diets such as the Mediterranean and DASH diets.
These types of diets are associated with reduced risks of cardiovascular diseases, high intake of unrefined carbohydrates, moderate consumption of proteins based on vegetables, legumes, fish and lean meats, choice of saturated fats and lower caloric density in the diet, since it relies mainly on fresh vegetables.
Other characteristics shared by these diets are the supply of phytonutrients and antioxidants, low glycemic load of foods, less inflammation and oxidative stress, and a possible modulation of biological pathways related to aging.
With this type of diet, the risk of chronic diseases associated with age and promotes healthy aging and greater longevity.
Okinawa, wonderful blue zone
Okinawa also belongs to the Blue Zones, those places where the local population lives longer than the world average. This is a concept coined in 2004 by Dan Buettner, a National Geographic Fellow, author and explorer. Specific regions of the Blue Zone include Icaria in Greece, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Loma Linda in California and Okinawa.
Common factors in these regions are the particular emphasis on carbohydrates and plant foods. Also limiting red meat in favor of fish and plant protein. Not overeating and consuming most of the day’s calories in the morning and afternoon can also contribute to a longer life.
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Regular consumption of fibre prevents several types of cancer and numerous heart diseases. In addition, natural oestrogens in tofu and other soy products, flaxseed, legumes and broccoli are believed to contribute to the longevity of women in the Blue Zone and in Okinawa in particular.
To say goodbye, it is key to highlight that in the longevity Cultural and social factors also play a role: reducing loneliness and having constant support lengthens life expectancy. In Okinawa there is the concept of moai, a circle of lifelong friends who support each other into old age. It in turn comes from the ancient practice of yuimaruor mutual aid, the purpose of which is to reach out to members of the community who need it most.
Who should not follow the Okinawa diet
The counterpart of the Okinawan diet This is because its geographical location restricts large groups of foods that can provide an interesting nutritional contribution, such as many fruits, legumes, seeds, nuts, eggs or dairy products.
Furthermore, the biggest drawback of following this dietary pattern is its high sodium content: some of its versions point to up to 3200 mg of sodium per day, so people with high blood pressure or a tendency to cholesterol, obesity or fluid retention should not choose it, or in any case, monitor the presence of salt in their dishes.
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