Okinawa diet
- Dietitian.Lauren Hmede
- Apr 17, 2019
- 2 min read
What Is the Okinawa Diet? Foods, Longevity, and More:
Okinawa belongs to one of five regions of the world known as blue zones. People who reside in blue zones live exceptionally long, healthy lives compared to the rest of the world’s population.
The lifespans enjoyed by Okinawans may be explained by several genetic, environmental, and lifestyle factors. That said, experts believe that one of the strongest influences is diet.
What is Okinawa diet?
The Okinawa diet is a diet high in carbs and vegetables and has shown to promote weight loss.
The macronutrient breakdown of the Okinawa diet is outlined in this table:
Original:
Modern
Carbs
85%
58%
Protein
9%
15%
Fat
6%, including 2% saturated fat
28%, including 7% saturated fat
The traditional Okinawa diet is comprised of very nutritious, mostly plant-based foods especially sweet potatoes. These foods provide a rich supply of antioxidants and fiber.
The staple foods in a traditional Okinawan diet are:
· Vegetables (58–60%): sweet potato (orange and purple), seaweed, kelp, bamboo shoots, daikon radish, bitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya
· Grains (33%): millet, wheat, rice, and noodles
· Soy foods (5%): tofu, miso, natto, and edamame
· Meat and seafood (1–2%): mostly white fish, seafood, and occasional pork — all cuts, including organs
· Other (1%): alcohol, tea, spices, and dashi (broth)
Food to avoid
The traditional Okinawa diet is quite restrictive compared to a modern, Western diet.
Because of Okinawa’s relative isolation and island geography, a wide variety of foods have not been accessible for much of its history.
Thus, to follow this diet, you’ll want to restrict the following groups of foods:
· Meats: beef, poultry, and processed food like bacon, ham, salami, hot dogs, sausage, and other cured meats
· Animal products: eggs and dairy, including milk, cheese, butter, and yogurt
· Processed foods: refined sugars, grains, breakfast cereals, snacks, and processed cooking oils
· Legumes: most legumes, other than soy beans
· Other foods: most fruit, as well as nuts and seeds
The Okinawa diet limits or eliminates several groups of foods, including most fruit, meat, dairy, nuts, seeds, and refined carbs. The traditional form of the diet is historically restrictive because of Okinawa’s geographic isolation.
Many of the foods that make up the traditional Okinawa diet may support a longer lifespan and a reduced risk of chronic illnesses.
The Okinawa diet has several downsides, including high sodium intake and unnecessary restriction of specific food groups. However, the diet can be modified to lower salt content and incorporate a wider array of foods.
The Okinawa diet emphasizes many different healthy dietary and lifestyle principles, including high vegetable intake. However, it may be too restrictive or carb-heavy for some individuals.
The bottom line
The Okinawa diet is based on the foods and lifestyle of Okinawa islanders in Japan.
It emphasizes nutrient-dense, high fiber vegetables and lean protein sources while discouraging saturated fat, sugar, and processed foods.
It has many benefits that increase longevity and lifespan however it is restrctive and high is sodium..
Still, a modern form of the diet lifts some of these restrictions and is geared toward weight loss. Keep in mind that this modern version has not undergone rigorous scientific study.
If you’re interested in improving your overall health and boosting your longevity, the Okinawa diet could be worth trying out.
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