The Okinawa Diet: For Better Health and Long Life


The Okinawa Diet: For Better Health and Long Life

The Okinawa diet is called after the biggest island inside the Ryukyu Islands in Japan. It refers to the ingesting habits of the indigenous human beings of this island, which is assumed to be the reason for their exquisite longevity. Additionally, it is the name of a weight reduction diet plan.

At the same time as the average existence expectancy within the USA is 78. Eight years, it’s 84 years antique in Japan – and five instances as many people from Okinawa stay to be one hundred years as their friends within the relaxation of the united states. (1, 2, three) Researchers have studied Okinawa’s residents for years, and the solution lies each inside the traditional Okinawan weight-reduction plan and the islands’ mindset closer to eating.

How Does the Okinawa Diet Works?

According to Nutrition and You, these are the 4 key points of the Okinawa Diet:

1. Diet Rich in Seafood and Vegetables

The islander’s traditional diet contains a relatively small amount of fish and more in the form of soy and low-calorie vegetables including legumes and bitter melon.

Almost no eggs, meat, or dairy products are consumed. Fish provides omega-3 essential fatty acids including eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). Aside from being an excellent source of protein, soy in the form of tofu, it also contains health benefiting compounds such as tannin antioxidants, soluble dietary fiber and plant sterols.

These phytonutrients offer protection against stroke, heart diseases, prostate, and colon cancers.

2. Diet Rich in Antioxidants

Okinawa diet comprises mainly of green/orange/yellow (GOY) vegetables, roots, fruits and tubers. These foods are rich sources of antioxidant vitamins including vitamin-A, vitamin-C and flavonoid polyphenolic compounds like lutein, ß-carotenes, xanthins and minerals like iron, calcium, zinc and potassium.

3. Diet with Calorie Restriction

The diet of the Okinawan people contains 20% fewer calories than an average Japanese consumes. Their food average no more than 1 calorie per gram, and the average Okinawan has a Body Mass Index or BMI of 20.

Studies firmly suggest that the human body receives more harmful free-radicals from food than through external agents such as viruses, bacteria, chemicals, etc.

4. Low in Sugar and Fat
The Okinawa diet is low in fat and contains only 75% of the cereals and 25% of the sugar of the average dietary intake of a Japanese. Limiting your sugar and fat consumption can help prevent coronary heart diseases and lower your stroke risk.

5 Longevity Foods from the Okinawa Diet:

1. Bitter Melons

Bitter melon or known as goyain Okinawa is often served with other vegetables in a stir-fried dish named goya champuru, which is the cornerstone and national dish of the Okinawan diet.

Studies found bitter melon as an “effective anti-diabetic” as powerful as pharmaceuticals drugs, in helping to regulate blood sugar.

2. Brown Rice

In Okinawa, where centenarians consume rice every day, both white and brown rice are enjoyed. Nutritionally, brown rice is superior. Okinawan brown rice is tastier as compared to the brown rice you are all familiar with.

3. Tofu

Okinawan tofu is considerably harder and sold in larger sizes as compared to regular tofu. It is the preferred ingredient for making the Okinawan stir fry meal known as Chanpuru. One characteristic of Okinawan tofu is that even after being boiled, cooked and battered it remains intact.

There are about 106 calories in Okinawa Tofu per 100 grams serving size. This amount is much higher than firm tofu. But, Okinawan tofu makes for a slight increase in calories by its added nutrition.

4. Seaweeds

Seaweeds in provide a low-calorie, filling and a nutrient-rich boost to your diet. Wakame and kombu are the most common seaweeds eaten in Okinawa, which enhances many stews and soups.

Filled with folate, carotenoids, iron, magnesium, iodine and calcium, they also possess at least 6 compounds found only in sea plants that serve as effective antioxidants at the cellular level. Both are sold packaged and dried in the United States.

5. Shiitake Mushrooms

These smoky-flavored fungi grow naturally on dead bark in forests, which helps in flavoring Okinawan’s customary stir-fries and miso soup. They contain more than 100 different compounds which have immune-protecting properties.

Purchased dried, these mushrooms can be reconstituted by cooking or soaking cooking in a liquid-like a sauce or soup, and most of their nutritional value remains.