According to numerous studies, Japanese people have lower chances of having heart disease, as compared to people in most other countries. The secret for this may be found in their diet. The Japanese diet can help a person live healthier and longer.
It is important to understand how one can implement the good benefits and qualities of Japanese food into their own kitchen, and lead a healthy and long life.
Components of a Japanese diet
Girl eating salad with chopsticks at a restaurant table
The Japanese diet focuses on low-fat, protein-rich, and high-carb foods, which are laden with antioxidants and nutrients. The Japanese emphasize on eating less, in small quantities, and slowly. According to experts, people eat 40% more food if served bigger portions. A Japanese diet contains 3 quarters of the calories present in a typical American diet. Japanese foods are appreciated not only for their delectable taste, but for their presentation too. The energy-rich foods with high calorie content such as potato chips, chocolates, and cookies are replaced with less calorie rich foods such as vegetables, broth based soups, and fruits.
Why The Japanese diet is healthy
Japanese diet includes lots of rice, served even at breakfast. Rice is a complex, low-fat carbohydrate that fills you up on less calories. This leaves less space in your belly for other foods like pastries and cookies. For added health benefits, eat rice the Japanese way, cooked or steamed with no oil or butter.
Vegetables are the number one food choice in Japan, especially mixed vegetables simmered in seasoned broth.
Other vegetables that are a regular part of the Japanese diet include sweet potatoes, shiitake mushrooms, daikon, turnips, lotus root, beets, bamboo shoots, spinach, carrots, lettuce, tomatoes, burdock, green pepper, onions, eggplant, zucchini, green beans, and red bell peppers.
Japanese people also eat a variety of sea vegetables, including wakame, nori, and kombu. All these vegetables are extremely nutrient-rich.
As far as fish is concerned, salmon, fresh tuna, herring, sardines, and mackerel are Japanese favorites. These are great sources of omega-3 fatty acids, all of which are excellent mood-boosting and heart-health boosting agents. Because Japanese eat lots of fish, they end up eating less red meat, excess of which is responsible for artery-clogging, heart disease, and obesity.
The Japanese diet contains soy based dishes, such as tofu chunks and miso soup. Natural soy products are great protein alternatives to red meat, as they have no or very little saturated fats.
If you are trying to eat your food Japanese style, try to replace white rice with brown, reduce your sodium intake, and serve the food beautifully.