Japan is one of the countries with the highest life expectancy in the world, but also with a good quality of life.
Among the influencing factors are social factors and lifestyle factors, such as physical activity and diet.
Although not everything is black and white, and some dishes are not necessarily the healthiest because they contain excess sodium or fat, and people may not have the best diet. In general, Japan's essential diet is considered one of the best.
Why Is the Japanese
Diet Healthy?
Among the great benefits of the Japanese diet is that it includes a more incredible amount of rice, soybeans, fish, and green tea, all of which are attributed to positive effects on our health.
According to an article published in the European Journal of Clinical Nutrition, Japan has a longer average life expectancy, thanks to low mortality rates from ischemic heart disease and cancer.
This has been linked to a low prevalence of obesity and their diet, lacking in red meat and therefore saturated fats, and high in fish (polyunsaturated fatty acids), vegetables such as soy, and unsweetened beverages.
Therefore, their longevity would be, in part, related to the traditional Japanese diet, with a high component of plant foods and fish and low in meat, milk, and dairy products.
What Is the Japanese
Diet?
We can't talk about a daily menu in homes in Japan, but we can talk about the general components of traditional food in this country: fish, vegetables, soybeans, and others that help your health and, by the way, weight.
That's right, the obesity rate in Japan is shallow, both for its diet and lifestyle and for different campaigns in the country, promoting healthy life.
Fish and
Seafood: What Are Their Benefits
Fish is rich in high biological value proteins, that is, with the essential amino acids for our body, but it also contains vitamins, minerals, and other nutrients.
Among them, omega-3 fatty acids, which are associated with the health of our heart, by helping to prevent the risk of heart disease and decrease triglycerides and blood clotting, and irregular heartbeats, according to specialists from Mayo Clinic.
Soy and Derived
Foods: What Are Their Benefits
We're not just talking about soy sauce; we're talking about soybean, miso (soy paste and fermented cereals), tofu, edamame, among others.
Soybean is a good source of isoflavones, associated with an anticancer and anticancer effect.
In addition, it is a source of plant protein, which, according to the European Journal of Clinical Nutrition, relates to lower total mortality and death from cardiovascular disease.
Although they do not contain isoflavones, other plant protein options are lentils, chickpeas, beans, peanuts, quinoa, and peas.
Vegetables and
Fruits: What Are Their Benefits
Fruits are usually eaten as a dessert; however, vegetables are present in much of their diet, whether steamed, sautéed, in soups... the World Health Organization associates’ fruit and vegetable consumption with the prevention of cardiovascular disease and some cancers.
The general recommendation is to include a minimum of 400 grams daily from both groups, except starch-rich potatoes and tubers, to prevent not only overweight and obesity but chronic diseases such as heart disease, cancer, and diabetes.
Less Red Meat
Contrary to fish or plant proteins, excessive consumption of red meat is associated with an increased risk of cardiovascular disease and cancer mortality, according to the Spanish Heart Foundation.
And sausages are also included in this group: a healthy person should consume them a few times a week, as they are rich in saturated fats, cholesterol, and salt.
Green Tea: What
Are Its Benefits
One of Japan’s favorite drinks is unsweetened tea, and green tea stands out for its antioxidants, thanks to its polyphenol content and health benefits.
It is also stimulating, such as coffee, which improves our brain activity, in addition to physical performance.
And let's not forget rice and seaweed, other great allies of the Japanese diet, which provide carbohydrates and other essential nutrients.
Finally, there are other Habits of Japanese eating that we can imitate, such as eating in small portions and slowly doing something they achieve by eating with chopsticks. This not only facilitates digestion and reduces inflammation, but it also increases satiety faster.
Now that you know more about the Japanese diet and its keys to staying healthy (and thin) for years to come, add some of these tips to your diet. However, it limits to minimum fried foods, high in salt, sugar, or pork... whether Japanese or Mexican.