The Okinawan diet, the secrets of the famous Japanese diet of longevity
Everyone is clear about the importance of eating healthy to live well. However, when this does not happen for a thousand reasons, it is always possible to run for cover and devote yourself to a well balanced diet. Behind the nutritionist's suggestion. In the video below we present a food prince of many diets: rice! Thanks to its natural lightness and its contribution of starch it is ideal to be integrated into gluten-free diets.
The island of longevity
This is the island of Okinawa, part of an archipelago located in the Pacific Ocean, just south of Japan.
It has become famous for the longevity of its inhabitants, so much so that it has entered the so-called "Blue Zone", which is one of the areas where life expectancy is much higher than the world average.
Here the centenarians (especially women) are 5 times more numerous than in any other part of the world: not only that, they seem to age really well! Many of them are even independent and have a good state of health despite touching the 100 year mark. How is it possible?
Thanks to a lifestyle dedicated to common well-being, a mild climate and exceptional genes. The key element of this anti-aging mix, however, seems to be the correct diet, which according to experts, takes into account all the fundamental rules for a healthy cuisine. The history of the island and its geographical location have also ensured that the Okinawan diet depopulated all over the globe; whoever tried it was thrilled!
Easy to replicate at home and inexpensive from an economic point of view, it is a diet suitable for everyone.
Have we intrigued you? Read on, you may have found the anti-aging diet that's right for you.
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The culture of the island of Okinawa
Combined with regular physical activity and a lifestyle that snubs stress, the food culture of Okinawa is, as anticipated above, one of the key factors to stay fit and above all healthy, even if the years begin to be many. The healthy habits here have been passed down from generation to generation.
Scientific analyzes demonstrate this: in the land of the Rising Sun there is a low percentage of tumors, cardiovascular diseases and disorders related to cholesterol. For women specifically, Okinawan natives are estimated to have fewer heart disease, breast cancer and senile dementia than their peers in the United States.
So, what do Okinawans eat? Their diet is mainly based on foods with a low caloric index, but rich in Omega 3, flavonoids and calcium.
These dishes are part of the history of their land, and the whole diet of the elderly (but not only, because even the younger generations tend to follow it) is based on the consumption of large quantities of products that can be found locally and with great ease.
The important thing is to respect the 3 basic principles:
- Nuchi gusui: food medicine. The cure for many pathological conditions starts with food. For their culture, nourishment is not just "filling the belly", but nourishing body and soul.
- Hara hachi bu: to be sated to 80 percent. Never overdo it at the table; better to get up still having a slight appetite. It goes without saying that thanks to this philosophy, the inhabitants consume fewer calories than those who live in the West. In addition, this calorie restriction should ensure that the body activates itself to preserve and maintain itself, rather than grow.
- Kuten gwa: small portions. Prefer mini portions of different foods rather than one large one; this principle is used to obtain a diet as varied as possible.
What does the Okinawan diet entail: typical foods
Keeping in mind the 3 basic principles of their food culture, the natives of the island eat:
- Vegetables and tubers: in particular sweet potatoes (cornerstone of their agricultural tradition characterized by a low glycemic index), orange or purple, as well as yellow or green vegetables, rich in antioxidants and nutrients. They are to be eaten both cooked and raw, steamed or sautéed in the wok, as an appetizer. The orange dishes are full of carroteinoids, allies in counteracting aging, as they reduce inflammation and improve the protection of the system. immune.
- Legumes: especially soy (tofu, miso, natto and sauces). Ingested instead of meat and dairy products, they ensure the right amount of protein. A typical dish is tofu with sautéed vegetables, called Chanpurū.
- Fish and seaweed: fish is eaten about 3-4 times a week while the most common seaweeds are kombu, nori and hijiki.
- Brown rice: one of the staple foods of this diet, often steamed. Warning: it is used in the kitchen less than you think, or in any case less than in the rest of Japan.
- Green tea and jasmine tea: among the most popular drinks in Okinawa to accompany meals.
Starting from an abundant consumption of these foods and also including fruit, cereals and spices, it is possible to study a diet similar to the Japanese one. If you decide to fully follow the Okinawan style, know that the daily caloric intake of the inhabitants must not exceed 1200 kcal.
Now let's see which foods are tolerated, but to be consumed in moderation.
What the Okinawan diet provides: foods to be consumed with limitation
Among the foods rarely included in the Okinawan diet we find:
- Meat: for example pork. The consumption of meat is allowed, but we tend to do it in small quantities or on the occasion of special occasions or parties. For the rest, the cuisine is purely based on vegetables.
- Cereals: we tend to avoid cereal with gluten because if eaten in unbalanced quantities it can lead to digestive problems, inflammation and to absorb nutrients with difficulty. It is always better to opt for the wholemeal variants, more digestible and with the best protein intake. Quinoa is a good option.
- Dairy products: in general, all Asian cuisines limit the consumption of this category of food. Also in our case Okinawa is not far behind. If the inhabitants drink milk or eat dairy products (and they do it very little) they prefer to do it in raw form, because pasteurization causes them to lose useful substances.
Alternatively, coconut milk and almond milk can be used in the dishes.
Consider that these foods account for only 1% of the diet. Meat in particular is considered a side dish and is eaten in minimal quantities. Due to the presence, albeit minimal, of these foods, the Okinawan diet is not classified as vegetarian, but it comes very close.
Are there any contraindications to the Okinawan diet?
There are no particular contraindications in wanting to follow this low-calorie diet model.
However, try to prefer quality substances, foods from the earth, which have not been processed or subjected to treatments with pesticides.
The diet does not aim to lose weight, but to maintain physical shape and live longer, hence the need to bring "healthy" foods to the table.
How to integrate this food philosophy into the Western routine? The typical Okinawan diet is based on an intake of 1200kcal per day, but given our local rhythms it is possible to stay within 1800kcal per day. Modify homemade dishes with spices (curry, turmeric and mugwort) and enrich with mushrooms and plants of all kinds.
If you are deficient in some vitamins, consider together with a specialist if you can start taking the typical Okinawan dishes: since this is a diet close to vegetarians, some vitamins such as B and D and other nutrients such as calcium may be missing. and iron.
Example of a weekly menu
Finally, here is an example of how the dishes are distributed at the table.
Breakfast should never be skipped, it is really an important meal. It is different from our breakfasts because it is not just sweet; some classic dishes are soy milk, blueberry pancakes, fresh eggs and green tea.
With lunch we begin to apply what we have learned before, that is vegetable-based dishes (broccoli, sweet potatoes, tofu and seaweed) combined with brown rice.
Finally, dinner, which is based on proteins. Always accompanied by rice or wholemeal pasta, it is possible to introduce vegetable dishes and soups of miso, shrimp or other types of steamed fish. Red meat is almost absent from the menu.
There are obviously snacks between meals. The only rule is that they must be based on fresh fruit and vegetables.
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