Okinawa is a region in southwest Japan that comprises 160 islands and boasts the world’s highest rate of centenarians. On these islands, 40 to 50 people out of every 100,000 live for 100 years or more. Since 1975, scientists have been studying Okinawan centenarians to learn more about their longevity.
Many people believe that the Okinawan diet is vital for Okinawan health and longevity. But what about the Okinawan diet has contributed to their lives and health? While answering this question, we will look at the Okinawa diet and its role in weight loss.
What are the experts’ thoughts on the Okinawa diet?
According to test results, characteristics such as low saturated fat intake, high antioxidant intake, and low blood sugar levels likely contribute to a lower risk of cardiovascular disease, some malignancies, and other chronic diseases in Okinawans.
It is unclear whether the Okinawa diet is appropriate for everyone. Its restrictive nature limits or avoids certain healthy dietary groups and makes long-term compliance difficult.
Okinawans eat mostly vegetables and soybeans, with a tiny quantity of fish. While experts feel that emphasizing plant-based meals is wise, a lack of grains, meats, and dairy can make this diet difficult to follow and may result in vitamin deficiencies.
What foods are allowed on the Okinawa diet?
Sweet potatoes, soybeans, bitter melon, shiitake mushrooms, Baba Adam, jasmine tea, seaweed, and a range of herbs and spices such as moringa and turmeric are common ingredients in the Okinawan diet.(1)
The majority of carbs in the Okinawan diet come from vegetables, with a small amount from fruits, grains, or seeds. Shikwasa, an Okinawa lemon rich in vitamin C and antioxidants, has been discovered in this area.
This fruit is classified as citrus. Fruit is scarce in the United States, yet the anti-aging effects of vitamin C and antioxidants for longevity can be obtained.
1: Sugar refinement
This diet does not include any added sweeteners or refined sugars. Of course, this diet includes a variety of Okinawa uji sugarcane, which is used to make boiling coffee and aid digestion.
Okinawans consume a modest amount of meat and dairy items, as well as fish.
2- Seafood
Because Okinawans live on islands, you might expect them to consume a lot of seafood. However, fish are only a minor part of their diet.
Fish accounts for around 1% of these people’s diet, whereas plant items account for 90%. Okinawans eat a lot of dark, leafy greens and root vegetables, as well as shiitake mushrooms.
These ingredients are healthy and have additional health benefits, such as improved immunity and decreased LDL cholesterol.
There are also other forms of seaweed in the Okinawan diet, such as kombu, hijiki, and mozuku. Seaweed is high in iodine, folate, iron, magnesium, astaxanthin, and calcium.
The nutrients in seaweed vary depending on the variety. Meat and dairy items are limited in the traditional Okinawan diet, while grains, with the exception of rice or noodles, have no place in the diet. In addition, added sugar is minimal and nearly nonexistent.
3- potato varieties
The Okinawan sweet potato (Beni Imo), which has brown skin and purple flesh, is the key element of the Okinawan diet. Another key component of this diet is the Japanese sweet potato (Satsuma Imo), which has a crimson exterior and turns yellow and creamy after boiling.
The Okinawan purple sweet potato was introduced to the islands around 400 years ago and has thrived in the soil of the region. These two types of potatoes are considered to be among the healthiest foods on the planet.(2)
What modifications do we need to make in order to follow the Okinawa diet for weight loss?
The Okinawan diet has no scheduled meal hour, and researchers have mostly researched the types of items included in the diet.
Some of the Okinawan diet’s components can simply be added to your usual diet, so you don’t have to follow it exactly to benefit from it.
Consume more vegetables, for example. Fill half of your dish with dark or light green vegetables. Choose soy-based foods. Replace fried tofu or animal milk with soy milk if possible.
Natto is an option. Natto is a fermented soybean product. Fish can be used in place of red meat. Take advantage of the beneficial fats present in fish and other types of seafood.
Include mushrooms in your meals. They can take the place of meat as the major ingredient in a meal.
The following are some of the foods permitted on the Okinawan diet:
1: Sweet potatoes
The Japanese sweet potato is high in vitamins A, C, and E, calcium, potassium, fiber, and antioxidants. Despite their sweet flavor, purple sweet potatoes have a low glycemic index (GI).
2: Goya (bitter melon)
Bitter melon, also known as goya, is a gourd that is used in salads and fried meals, as well as juice and tea. Goya is high in vitamin C and contains several compounds that are helpful.
3: Products made from soy
Soy is suggested in the Okinawan diet in the form of miso paste and tofu. Soy is an excellent source of vegetable protein and accounts for the bulk of the protein in the diet.
Soy also contains phytochemicals known as flavonoids and phytoestrogens, which may be beneficial to one’s health.
4: Herbs and spices
Some of the spices used in this diet provide health benefits while adding no calories. Turmeric, magoret, moringa, Okinawa pepper, and fennel seeds are among these herbs.
The following foods are also important in this diet plan:
- dark leafy vegetables;
- sweet potato;
- Seaweed;
- fish (in small quantities);
- bitter melon (goya);
- Legumes, especially soybeans;
- Baba Adam’s root;
- shiitake mushrooms;
- herbs and spices;
- dashi soup;
- what not to eat;
- meat (except sometimes);
- dairy products (except sometimes);
- Cereals (white rice and noodles on occasion);
- sugar Loaf;
Okinawa diet meal plan example
The Okinawa diet for weight loss avoids grains like white rice and noodles in favor of a high intake of vegetables and legumes, particularly sweet potatoes.
Because eating a sweet potato at every meal may not seem ideal, other foods such as edamam, miso soup, sauteed veggies, and, of course, tons of seaweed can be included.
Seaweed is eaten with pasta, salad, and fried veggies. Algae is a versatile sea vegetable that can enhance the flavor of your Okinawan cuisine.
The three-day meal plan below is inspired by the Okinawan diet, but it is not exhaustive. Other meals may fit your taste and preferences if you want an Okinawan-inspired diet.
You can accompany these dishes with jasmine extract, tea, or other liquids.
first day
- Breakfast: 1 cup miso soup with dashi and combinations; tofu and mushrooms (egg-free);
- Lunch: Sweet potatoes baked in the oven. 12 cups white rice; 12 cups edamame;
- Dinner: 12 cups of roasted mushrooms; 113 grams of fish;
second day
- Breakfast: Kale with sweet potato (with a fried egg if desired)
- Lunch: 12 cups natto; 1 cup seaweed salad with pickled sage root; 1 onigiri rice triangle
- Dinner: 1 cup stir-fried broccoli; 1/2 cup pan-fried tofu; or a 4-ounce dish of cooked meat
third day
- Breakfast: 1 soft-boiled egg; 1 cup miso soup with dashi and hijiki
- Lunch: 12 cups roasted purple sweet potatoes; 1 cup kinpira gobo (fried burdock root and carrot).
- Dinner: 1 cup peanut noodles with veggies and tofu
The Okinawa diet’s benefits and drawbacks
The Okinawa diet, unlike other diets, has scientific backing for weight loss. This signifies that much study has been conducted to demonstrate the benefits of this diet. This diet is quite beneficial for weight loss. The Okinawa diet has the following advantages:
1: reduced chance of chronic illness
Antioxidants are abundant in a low-fat, low-calorie, high-fiber diet. It is most likely the primary reason for Okinawans’ great health. The Okinawan diet can also help you lose weight and enhance your overall health.
This is essential for the prevention of chronic diseases such as cardiovascular disease, diabetes, and some types of cancer.(3 , 4)
2: lowering inflammation
For a variety of reasons, the anti-inflammatory qualities of the Okinawa diet can help reduce the risk of many chronic diseases.
3: A balanced diet
Low in fat (particularly saturated fat), but high in omega-3 fatty acids. Some types of saturated fat can cause inflammation, while omega-3 fatty acids can help alleviate inflammation.
Because it is low in refined carbs (such as sugar), it has no effect on blood sugar levels. Elevated blood sugar levels in your body can lead to a pro-inflammatory state, increasing your risk of chronic disease and inflammation.
It is high in vitamins C, E, and A, as well as phytochemicals. These nutrients function as antioxidants, protecting your cells from free radical damage (caused by things like smoke, pollution, dry fats and oils, and so on).
These nutrients may also aid in the reduction of inflammation. However, the Okinawa system, like any other restrictive regime, has flaws. We will also look at the diet’s drawbacks.
What are the drawbacks of the Okinawan diet?
The following are some of the downsides of the Okinawan diet:
1: Very limiting
Although the Okinawan diet poses no health hazards in general, restricting food groups such as complex carbs, dairy, and animal products can lead to vitamin shortages and even an excessive obsession with eating clean.
Okinawans’ diet is deficient in red meat, eggs, and poultry. However, soy and salmon provide adequate protein. You might be able to receive enough nutrients without eating whole grains or dairy.
However, sticking to a restrictive diet for an extended period of time might be tough.
2: It’s high in sodium.
If you are on a salt-restricted diet, consult your doctor before adding sodium-rich foods like miso, salted fish, or soy sauce to your diet (even reduced-sodium soy sauce is high in sodium).
It’s possible that eating a lot of fruits and vegetables, which are high in potassium and calcium, will help balance out the sodium, but it’s best not to take any chances.
Is the Okinawa diet a good option for you?
The Okinawan diet’s emphasis on nutrient-dense vegetables is supported by the USDA. However, as part of a balanced diet, government guidelines advocate eating meat or fish, low-fat dairy, and complete grains (in moderation).
Meat, seafood, dairy, and wheat are not commonly consumed in the Okinawan diet, although they are also not completely avoided.
It is also advised to minimize foods and beverages heavy in added sugar, saturated fat, sodium, and alcohol. A healthy eating plan includes the following foods:
- Vegetables of all types
- Fruits, particularly whole grains, contain at least 50% whole grains.
- Fat-free or low-fat milk, yogurt, and cheese, lactose-free variants, and fortified soy and yogurt drinks are examples of dairy products.
- Lean meat, chicken, and eggs are examples of protein foods.
- Nuts, seeds, and soy products; seafood; beans, peas, and lentils
- Vegetable oils and oils found in fish and nuts are examples of oils.
If you want to live a healthy life, an Okinawan-inspired diet may be able to help you get there. However, it is preferable to discuss your needs with a doctor or nutritionist so that you may develop a diet that is appropriate for you, your body, and your lifestyle.
If you want to lose weight, keep in mind that reducing weight does not always imply being healthy. There are numerous methods for tracking your health.
Exercise, sleep, and other lifestyle factors all contribute to general health. A balanced diet that fits your lifestyle is always the healthiest diet.