Learn about the Japanese Diet! Discover the secrets to healthy fat burning, long life, and healthy living inspired by the Japanese. Find comprehensive information on the fundamental principles of the Japanese diet and correct application methods in this guide
Recently, healthy living and diets aimed at achieving this have become quite popular. The rise in fast food habits, weight issues, sedentary lifestyles, and chronic diseases have encouraged people to adopt healthier eating routines. The Japanese diet has gained significant interest among popular diets recently. The healthy lifestyles and long life expectancy of Japanese people have made this diet particularly intriguing. What are the fundamental principles of the Japanese diet? How is the proper diet application done? You can find answers to all your questions in this article.
What is the Japanese Diet?
What is the Japanese Diet?
The Japanese diet is a way of eating that includes minimally processed, fresh, and seasonal foods served in small portions. The natural taste of the food is emphasized, avoiding the use of sauces and spices to mask flavors. In the Japanese diet, food choices focus on high consumption of seafood, vegetables, and fruits. Intake of foods high in cholesterol and calories is limited. Additionally, products rich in antioxidants and phytochemicals, such as green tea, are frequently included in this diet.
Japan’s traditional cuisine is known as “Washoku.” Washoku primarily involves fresh fish and seasonal vegetables, harmoniously prepared and served with rice, soup, and three side dishes, cooked with cookware suited to the ingredients. Washoku can be briefly defined as “the harmony in Japanese cuisine, achieved through balance in taste, aroma, and presentation.
The Japanese diet, preferred in small portions, promotes the consumption of fresh fruits and vegetables while minimizing calorie intake. This approach contributes to a lower body mass index among the Japanese population compared to other nations. Additionally, Japan ranks among the countries with the longest life expectancy for both men and women. The extended average lifespan in Japan can also be attributed to the benefits of the Japanese diet. This dietary culture has been maintained by the Japanese for many years. By correctly adhering to the diet’s guidelines, an ideal balance of protein, fats, and carbohydrates is achieved, which provides protection against cardiovascular diseases and diabetes. It is also believed that individuals who follow this diet experience an improvement in their quality of life.
The Japanese diet mainly includes fish and seafood, increasing the intake of omega-3, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Increased consumption of soybeans and other soy products helps reduce cardiovascular risk factors and provides protection against various types of cancer due to the phytoestrogen content in these foods. Fermented products, commonly found in the Japanese diet and cuisine, offer protective effects against cardiovascular diseases, cancer, and high cholesterol
The Japanese diet includes a relatively high sodium intake. The daily recommended sodium intake is set at 9 mg for women and 11 mg for men .Sodium sources in the Japanese diet include miso soup, salted vegetables, soy sauce, and processed fish and seafood. Despite high sodium intake, the incidence of cardiovascular diseases among the Japanese population is notably low, which can be attributed to the high consumption of vegetables and potassium intake during the diet .
What is the Japanese Diet?
How to Follow the Japanese Diet?
To ensure that diets are sustainable, it is not enough to know their health impacts and environmental effects. For sustainable nutrition, foods of natural origin should be used with maximum efficiency and be affordable, accessible, and socioculturally acceptable. The Japanese diet is characterized by minimizing animal-based foods and consuming seasonal, fresh, and high quantities of vegetables, fruits, and grains. It is also a diet that incorporates many habits desired to foster sustainable lifestyles within society
In the Japanese diet, meals are generally prepared by combining a staple food with soup, a few side dishes, and a main dish. Another important aspect of Japanese cuisine is that prepared dishes have a visual appeal and create harmony. Fermented or smoked foods are frequently preferred in this diet. Additionally, the Japanese traditionally follow the “eat until you are 80% full” philosophy. Portion sizes and serving style are very important in the Japanese diet, where small bowls are typically preferred over large plates. The foods commonly consumed in the Japanese diet include:
Seafood: Salmon, mackerel, shrimp, tuna, and other shellfish are among the most frequently chosen foods in this diet. Seafood is often consumed as sushi and sashimi in Japanese culture.
Soybeans: Soybeans are one of the most popular ingredients in Japanese cuisine, even referred to in Japanese mythology as a gift from the gods. Rich in quality protein, soybeans are frequently used in the Japanese diet, notably in soy sauce and tofu.
Seaweed: Both land and sea vegetables are essential in the diet. Seaweed, with its rich mineral content, helps regulate blood pressure .
Fruits: Fruits are often eaten as a substitute for sweets and at breakfast. Consuming seasonal and fresh fruits is a fundamental requirement of the diet.
Green tea: Known for reducing the risk of coronary artery disease, green tea is a characteristic component of the Japanese diet
Other foods that can be consumed in this diet include:
- Unrefined grains,
- Miso soup,
- White rice,
- Pickles,
- Chinese cabbage,
- Cucumber,
- Eggplant,
- Japanese plums,
- Turnips,
- Daikon radishes,
- Noodles,
- Limited dairy products,
- Limited meat,
- Eggs,
- Pickled vegetables.
What is the Japanese Diet?
Health Benefits and Risks of the Japanese Diet
The Japanese diet offers undeniable benefits, especially for cardiovascular health and weight control. In addition to its protective effects against diseases such as cancer and diabetes, it also carries certain potential risks. The main benefits of the Japanese diet can be summarized as follows:
- Rich in soy, vegetables, fish, seaweed, green tea, and low in added sugars, fats, and animal proteins, this diet supports heart health and offers protection against cardiovascular diseases .
- Green tea consumption helps protect against neurological diseases like Alzheimer’s and Parkinson’s and certain types of cancer .
- Provides protection against Type 2 diabetes.
- It is a diet rich in fiber, potassium, iron, magnesium, and vitamins A, C, and E .
- Foods like fish and seaweed, rich in omega-3, support heart, eye, and brain health .
- Antioxidant-rich foods such as seaweed and green tea protect against cellular damage and the diseases it may cause .
- Pickled and fermented fruits and vegetables, as probiotic sources, improve digestion, and seaweed, soybeans, fruits, and vegetables are rich in fiber, aiding digestive health .
- The low levels of added sugar and fat contribute to a lower calorie intake .
- Small portions encourage moderation .
- Increased bowel activity and minimal consumption of processed foods, red meat, dairy, and poultry aid in weight loss.
- The phytoestrogens in plant-based foods provide protection against certain types of cancer .
The potential risks of the Japanese diet include:
- High salt intake: Frequent consumption of soy sauce, miso soup, pickled vegetables, and other salty condiments in Japanese cuisine may lead to high sodium intake, causing various health issues, including stomach problems. To balance sodium intake, it is recommended to consume potassium-rich leafy greens and increase water intake to help maintain sodium balance in the body .
- Mercury exposure: High levels of mercury can be found in tuna and some other fish, potentially causing neurological issues. Therefore, opting for fish with lower mercury content, such as salmon, is recommended [17].
- Nutritional deficiencies: While generally healthy, the Japanese diet can be somewhat limited in variety, leading to possible nutrient deficiencies. It is recommended to diversify food choices and prioritize fruits, vegetables, and protein sources.
Considerations and Common Mistakes in the Japanese Diet
When followed correctly, the Japanese diet is known to be a highly healthy and balanced diet. However, certain factors should be observed to avoid common mistakes. The main risk associated with the Japanese diet is excessive salt intake. Thus, drinking plenty of fluids and consuming potassium-rich fruits and vegetables help balance sodium levels in the body. Portion control is one of the fundamental principles of the Japanese diet, where small bowls are usually preferred. The diet’s philosophy includes stopping eating at 80% fullness .
The Japanese diet has many similarities to the Mediterranean diet, with differences primarily in cooking techniques and spices. Consuming fresh foods is essential in the Japanese diet. However, fermented foods such as pickles and miso should be included to add variety and probiotic benefits. When consuming seafood, it is recommended to choose seasonal fish with low mercury levels. All foods should be prepared using healthy cooking methods such as steaming, grilling, or low-fat cooking instead of unhealthy methods like frying.
It is advisable to consult a dietitian or nutritionist to determine if the Japanese diet suits your lifestyle. If there are no health obstacles following necessary health checks, you can start this dietary pattern to maintain physical and mental health, prevent certain chronic diseases, and achieve healthy weight control. Additionally, it’s important not to make the diet a source of stress or obsession. A balanced, varied, and consistent diet eliminates the need for excessive concern about what is consumed.