The Japanese diet has long been associated with good health and is often considered one of the healthiest diets in the world. It is believed to contribute to preventing unwanted weight gain and promoting overall healthy living.
Mary Sabat, Nutritionist & Ace Certified Trainer at BodyDesignsbyMary.com shares the answer to how and why the Japanese diet is considered healthy.
Balanced and Nutrient-Rich:
The Japanese diet emphasizes a balanced intake of various food groups, including whole grains, fish, seafood, vegetables, soy products, fruits, and seaweed. This diversity provides a wide range of essential nutrients, vitamins, and minerals necessary for maintaining good health.
Promotes Portion Control:
The traditional diet promotes portion control, which helps prevent overeating and excessive calorie intake. Smaller portions of various dishes are served, allowing individuals to enjoy a wide variety of flavors and textures without consuming excessive calories.
High Consumption of Fish:
Fish, especially fatty fish like salmon, mackerel, and sardines, are staples in the Japanese diet. Fish is an excellent source of lean protein, omega-3 fatty acids, and minerals. Omega-3 fatty acids contribute to heart health, reduce inflammation, and may help prevent chronic diseases.
An Abundant Inclusion of Vegetables:
The Japanese diet incorporates a generous amount of vegetables, both cooked and raw. Vegetables provide essential vitamins, minerals, dietary fiber, and antioxidants. They are low in calories, high in nutrients, and contribute to a feeling of fullness, aiding weight management.
Inclusion of Fermented Foods:
Fermented foods are prevalent in Japanese cuisine, such as miso, natto, and pickled vegetables. These foods contain beneficial probiotics that promote gut health and digestion. A healthy gut microbiome has been linked to various aspects of overall well-being, including weight management and immune system function.
Limited Processed Foods and Added Sugars:
The traditional Japanese diet minimizes the consumption of processed foods and added sugars. Instead, it focuses on natural and minimally processed ingredients. This helps reduce the intake of empty calories, artificial additives, and preservatives, which can contribute to weight gain and various health issues.
Tea Consumption:
Green tea is an integral part of Japanese culture and diet. It is rich in antioxidants called catechins, which have been associated with various health benefits, including weight management, improved metabolism, and reduced risk of chronic diseases.
Mindful Eating Practices:
The Japanese culture promotes mindful eating practices, such as savoring each bite, eating slowly, and stopping when feeling 80% full. These practices help cultivate a healthier relationship with food, prevent overeating, and support digestion. It’s important to note that while the Japanese diet offers numerous health benefits, individual factors like genetics, lifestyle, and overall dietary patterns also play a role in maintaining a healthy weight and well-being.
Plus, the Japanese lifestyle also helps to promote healthy living.
Modernization of Japan has introduced some Western dietary influences, leading to changes in eating habits and potentially impacting health outcomes. Nonetheless, the traditional Japanese diet continues to serve as a valuable example of a healthy and balanced eating pattern.