A Complete Guide to the Okinawan Diet...

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Medically reviewed by Suzanne Fisher, RDMedically reviewed by Suzanne Fisher, RDThe islands of Okinawa, located in southern Japan, are home to more centenarians—people aged 100 or older—than anywhere else in the world. People living in Okinawa have a lower rate of cancer, dementia, and heart disease than Americans, and they tend to live healthier, longer lives.In addition to strong social bonds, genetics, and physical activity, the traditional Okinawan diet is believed to be one of the key factors contributing to their long lives.How Does It Work?The Okinawan diet is a Blue Zone diet, which emerged after National Geographic Fellow Dan Buettner analyzed the diet and lifestyle habits of five regions of the world with the lowest rates of chronic disease and longest lifespan—known as the Blue Zones.The diet aims to promote a long and healthy life by mimicking the traditional eating habits of the people of Okinawa. It is low in calories and resembles a vegetarian diet, focusing on locally grown, plant-based foods while limiting meat, dairy, and processed foods.The longevity benefits of the Okinawan diet are mainly attributed to its abundance of whole foods rich in vitamins, minerals, and powerful antioxidants.Antioxidants protect cells against damage caused by oxidative stress, which can contribute to diabetes, heart disease, cancer, and other age-related diseases.GuidelinesThe Okinawan diet is low in calories and fat, moderate in protein, and high in fiber and complex carbohydrates. It has the following macronutrient breakdown:Carbs: 85%Protein: 9%Fat: 6% (2% saturated fat)Whole plant foods make up 90% of the traditional Okinawan diet, with less than 1% coming from fish, meat, dairy, and eggs.Unlike traditional Japanese diets that rely on white rice, most of the calories in the Okinawan diet come from sweet potatoes. This is because Okinawa's frequent storms made rice difficult to grow, and sweet potatoes, introduced from China in the 1600s, were more resilient to the harsh weather.Processed foods and refined sugars are discouraged, and water or jasmine tea is the main beverage consumed with meals. Alcohol is limited to an occasional drink in a social setting.The Okinawan diet has no set meal timing or strict calorie guidelines. Instead, it emphasizes portion control and listening to hunger cues. The diet is known for the practice of "hara hachi bu," which means stopping eating when you're 80% full.What To Eat on the Okinawan DietOn the Okinawan diet, you should consume mostly vegetables (primarily sweet potatoes), soy-based foods, and whole grains, followed by moderate amounts of fish and alcohol and lower amounts of lean meat and fruit.The following foods are included in the diet:Vegetables: Sweet potatoes (orange, yellow, and purple), seaweed, mushrooms, dark leafy greens, daikon radish, kelp, Chinese okra, carrots, pumpkin, burdock, bitter melon (goya), green papayaSoy-based foods: Miso, tofu, edamame, nattoGrains: Millet, noodles, riceHerbs and spices: Turmeric, mugwort, gingerMeat and seafood: Primarily fish and other marine animals, with small amounts of lean meat (mostly pork) on special occasionsFruit: Tropical fruits like bananas, mangoes, passion fruit, pineappleAlcohol: Wine or sakeModern advances in technology and food production have led to slightly higher amounts of protein and fat in the Okinawan diet, which can make the diet less restrictive. However, consuming more protein and fat increases sodium intake, and the health benefits of this modern version aren't well-studied.Foods Not in the DietIn Okinawa, most families couldn't afford meat or processed foods, and because the island was geographically isolated from the mainland, they were forced to rely on locally grown staples.The following foods aren't typically found in the traditional Okinawan diet or are present in minimal amounts:Processed meat: Bacon, hot dogs, deli meat, ham, and cured meatsProcessed foods: Sugary beverages, processed cooking oil, packaged snacks, breakfast cereals, sweetsDairy: Milk, cheese, yogurtCertain types of red meat and poultry products: Beef, chicken, eggsOther foods: Nuts and seedsMeal IdeasHere’s what your breakfast, lunch, and dinner may look like on the Okinawan diet:Breakfast: Miso soup with tofu and seaweedLunch: Cream of mushroom soup (shiitake mushrooms, soy milk, miso paste, chopped leeks, and ginger) or spiced chickpeas with sweet potatoes and brown rice (brown rice, sweet potatoes, garlic, fresh ginger, chickpeas, cinnamon, kale, and turmeric)Dinner: Rice and bean sprouts (brown rice, chopped onion and garlic, ground sesame seeds, bean sprouts, and soy sauce) or stir fry made with bitter melon, carrots, cabbage, and garlic served with a small amount of fish or tofuBenefits of the Okinawan DietThe Okinawan diet is best known for its longevity benefits. It may also help reduce the risk of certain chronic diseases, including diabetes and heart disease.Supports LongevityOnce known as "the land of immortals," Okinawa has one of the longest life expectancies in the world, and the women there live longer than anywhere else.Genetics, lifestyle, and diet all play a role in Okinawans' longevity, with their reliance on a primarily plant-based diet being a key factor. One study found that young adults could add over a decade to their life expectancy by switching from a typical Western diet to a plant-based diet rich in legumes, whole grains, and nuts and low in red and processed meat.Another recent study found that replacing just half of red and processed meat or dairy with plant-based protein increased life expectancy by 8.7 months for meat and 7.6 months for dairy.However, longevity in Okinawa is starting to decline. Experts believe this is partly due to a shift away from the traditional plant-based Okinawan diet toward a more Westernized diet.Prevents Chronic DiseaseOkinawan people have lower rates of heart disease, cancer, and dementia than people who live in America. This is partly due to their diet, which is low in saturated fat and calories yet high in antioxidants, fiber, and other health-promoting nutrients.The diet is high in sweet potatoes, an excellent source of carotenoids and polysaccharides, which have anti-cancer, anti-inflammatory, and antioxidant properties. Purple sweet potatoes are high in anthocyanins, which are linked to improved cognitive function and a reduced risk of diabetes, heart disease, and cancer.The Okinawan diet relies on listening to your hunger cues to avoid overeating. It is naturally low in calories, which may help you maintain your optimal weight. Being in a healthy weight range can decrease the risk of type 2 diabetes, high blood pressure, and heart disease.Drawbacks and Potential RisksThe traditional Okinawan diet can be restrictive, making it difficult to follow in the long term. The diet discourages some nutrient-rich foods like nuts, seeds, dairy, eggs, and fruit. Avoiding these foods without careful meal planning may increase the risk of nutrient deficiencies.With around 85% of calories coming from carbs, the Okinawan diet is carb-heavy. People with diabetes following the Okinawan diet may find it difficult to stay within their ideal blood sugar range.There's no strong evidence that the Okinawan diet is better than less restrictive diets like the Mediterranean diet, which includes a larger variety of nutrient-rich foods.A Quick ReviewThe Okinawan diet is a Blue Zone diet based on the foods eaten by centenarians from the island of Okinawa, Japan. It is mainly made up of sweet potatoes, vegetables, grains, and soy products and includes small amounts of fish, pork, and fruit. Processed foods, certain meats, dairy, and salty snacks are avoided.As a plant-based diet, the Okinawan diet may help improve longevity and protect against chronic diseases like diabetes, heart disease, and obesity. However, it can be restrictive and difficult to follow.If you want to try the Okinawan diet, consider a modern variation that includes a wide range of nutrient-rich foods. This approach can help you get all the necessary nutrients, offering similar or even better health benefits to the traditional Okinawan diet, without the rigidness. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

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