All about the Japanese diet

Read on to know about the Japanese diet and how it benefits our health!

People in Japan have a high life expectancy rate, which is mainly because of their good eating practices. Japanese mostly eat seasonal and minimally processed food that is served in small portions. The Japanese style of cooking emphasizes on maintaining the natural flavor of ingredients and minimize the use of sauces or seasonings.

The Japanese diet is rich in noodles, steamed rice, tofu, natto, fish, seaweed, fruits, and vegetables but low in fats and added sugars.

Traditionally, Japanese diet consists of a staple dish (steamed rice, soba, udon noodles, or ramen noodles), which is served with the soup (mostly miso soup prepared with shellfish, seafood, vegetables, or tofu), a main dish (seafood, fish, tofu, natto, and sometimes meat, poultry, and eggs), and a side dish (vegetable-based, wild plants, seaweed, or fruits-based).

Japanese food is rich in umami flavor and has a great visual appeal, which is to be eaten in small bites using chopsticks. Meals are usually accompanied by cold barley tea or hot green tea. Japanese diet does not promote snacking and alcoholic beverages such as beer and sake are usually served for dinner.

Health benefits of Japanese diet are as follows:

Rich in nutrients

The traditional Japanese diet is rich in fiber, potassium, calcium, magnesium, iron, vitamin A, vitamin C, and vitamin E. This diet is also rich in antioxidants and omega-3 fatty acids from the fish and seaweeds used.

Improves digestion

This diet contains many ingredients that are naturally rich in fiber and aids digestion. Pickled vegetables and fruits are commonly consumed in this diet, which offers probiotic benefits.

Maintains body weight

The Japanese diet is mostly eaten in small portion, contains a high amount of vegetable, and is low in fat and added sugar. All these factors contribute to the maintenance of body weight.

Prevents chronic ailments

Japanese diet may prevent conditions like type 2 diabetes and heart disease as it is naturally rich in seaweed, fish, green tea, fruits, soy, and vegetables but low in animal proteins, sugar, and fat.

Increase life expectancy

People following the Japanese diet have been found to live a long and healthy life.

Foods to be eaten in the Japanese diet: Fish, seafood, soy foods, fruits, vegetables, seaweed, tempura, rice, noodles, and healthy beverages.

Foods to be avoided in the Japanese diet: Japanese diet involves minimal consumption of dairy, red meat, poultry, eggs, baked goods, processed foods, sugary food products, oils, sauces, and fats.