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Soy, seafood, and algae—staples of the Okinawan diet—are increasingly recognized for promoting long-term brain health and reducing the risk of developing age-related cognitive impairment.
The Okinawans embrace a concept called hara hachi bu in regards to their diet. The practice encourages people to stop eating when they feel 80% full.
In recent decades, the way of eating in Okinawa has become more Westernized. This may have started when the American military brought Spam to Okinawa during World War II. Today, rice and eggs are more commonly consumed, and there are fast-food establishments on the island.
Alongside their healthy diet, Okinawans also incorporate movement into their daily lives and spend a lot of time outside.
Research has found that people who eat an Okinawan diet have higher levels of antibodies that help protect the body from viral and bacterial infections.
The Okinawan diet features a high soy content. Research suggests that some soy-based foods are associated with a reduced risk of chronic illnesses like heart disease and cancer.
Not only do Okinawans live longer lives, but they also experience fewer chronic illnesses, such as heart disease, cancer, and diabetes. Their diet is thought to play a role in this as it boasts essential nutrients and anti-inflammatory compounds.
Some variations of the Okinawan diet can include up to 3,200 mg of sodium per day, which may lead to high blood pressure. The American Heart Association recommends limiting sodium intake to between 1,500 and 2,300 mg per day.
Research suggests that antioxidant-rich foods slow the aging process by protecting cells from free radical damage. The traditional Okinawan diet includes plant-based foods with strong antioxidant and anti-inflammatory properties, which may contribute to longevity.
Sweet potatoes also contain carotenoids, which have antioxidant and anti-inflammatory benefits and may play a role in preventing heart disease and type 2 diabetes.
Most of the calories in the Okinawan diet come from sweet potatoes, which are considered one of the healthiest foods due to their low glycemic index and rich nutrient content.
Animal products such as eggs and dairy, including cheese and milk, will need to be avoided if you intend to follow the Okinawan diet.
Processed foods like refined sugars, breakfast cereals, and cooking oils should be kept to a minimum in any diet, but they are rarely consumed as part of a traditional Okinawan diet.
Legumes except soy aren't typically consumed by those following the Okinawan diet.
Because Okinawa is a relatively isolated island, a variety of foods haven't been accessible to its inhabitants throughout history.
If you want to follow a traditional Okinawan diet, you'll need to restrict meats like beef and poultry, and processed products like bacon.
Jasmine tea is drunk abundantly on this diet. The tea may lower the risk of heart disease, mental decline, and certain cancers.
Soy products like tofu, miso, and edamame make up 5% of the Okinawan diet.
Alcohol, dashi, tea, and spices are also consumed as part of the Okinawan diet.
Meat and seafood make up 1 to 2% of the Okinawan diet. Mostly white fish, seafood, and occasionally pork are consumed.
Grains, such as millet, wheat, rice, and noodles make up 33% of the Okinawan diet.
Vegetables make up 58 to 60% of the Okinawan diet. Sweet potato, seaweed, kelp, bamboo shoots, and daikon radish are commonly consumed.
While rice is one of the most important grains consumed in Japan, Okinawans consume very little of it.
Okinawans also have social support groups called Moais, which provide varying support from social, financial, health, or spiritual interests. Studies show that staying engaged socially contributes to health and longevity.
Sources: (National Geographic) (Healthline) (MDPI)
Although research on the Okinawan diet is limited, a 2023 study found that after following an Okinawa-based diet for 12 weeks, participants lost weight and saw reductions in blood sugar, insulin, and cholesterol levels.
Okinawan culture follows a 'food as medicine' approach to diet, incorporating practices from traditional Chinese medicine, including herbs and spices known for their health benefits, such as turmeric and mugwort.
In addition to Okinawa, Ikaria (Greece), Loma Linda (USA), Sardinia (Italy), and Nicoya (Costa Rica) are the world's four other Blue Zones.
The Mediterranean diet is often considered to be one of the healthiest ways of eating on the planet, but the Okinawan diet, which is rich in antioxidants and phytochemicals, is often overlooked.
Okinawa is one of the world's five Blue Zones, which are regions around the world that have the highest concentrations of people who live to age 100 or older.
But what is the Okinawa diet and why is it so beneficial for human health? You'll find the answers to these questions in this informative gallery. Click through now.
Is the Okinawa diet the key to a long life?
Many of the world's longest-living people follow this diet
HEALTH Food
The Okinawa diet is named after the traditional eating habits of the people on Japan's Okinawa island. The diet is typically low-calorie and high-carb, but modern iterations of the diet consist of more protein and fat. Okinawa is home to some of the oldest people in the world, and their longevity is attributed to genetic, environmental, and lifestyle factors. Experts also believe that one of the strongest influences is diet.
But what is the Okinawa diet and why is it so beneficial for human health? You'll find the answers to these questions in this informative gallery. Click through now.