If you travel to a Japanese archipelago in the South Pacific, you will find a community of island dwellers who have been living steadily for over 100 years. The amazing longevity of Okinawans has led to extensive scientific study of the specific habits that can lead to such long, healthy lives. Instead of finding a source of youth, the researchers realized that Okinawa’s special diet and strong social networks helped these people slow down the aging process. Even if you live on another side of the planet, following a similar diet can help promote good health. Here’s what you need to know about the Okinawan diet!
“The traditional Okinawan diet for longevity is very rich in produce, making it abundant in phytonutrients and antioxidants, which is the likely reason for its relative health benefits and anti-aging properties,” says Stefani Sassos, MS, a contracted nutritionist with the Good Housekeeping Institute. “The Okinawan diet limits meat, processed grains, saturated fat, sugar, salt and full-fat dairy products, which tend to have more inflammatory properties.” The National Institute on Aging and National Geographic have identified Okinawa’s diet as the Blue Zone diet, meaning it is specifically related to longevity. “While not exclusively vegan, the focus on plant-based nutrition is a common secret among Blue Zone diets,” says Sassos.
The vast majority of the Okinawan diet consists of green and yellow vegetables, roots, soy-based foods and mushrooms. Okinawans eat fish, meat, dairy products and grains such as rice in much smaller quantities. Some examples of foods that are common in the Okinawan diet include:
Vegetables: sweet potato, seaweed, bamboo, radish, radish, bitter melon, cabbage, carrots, pumpkin, papaya and mushrooms
Soy-based foods: tofu, miso, natto (fermented soy) and edamame
Seeds: millet, wheat, rice and pasta
Meat and seafood: fish, seafood and some pork
The diet usually does not include beef, processed meat, eggs, cheese, milk and processed carbohydrates such as sweets and snacks.
