What The World's Longest-Living People Can Teach You About Healthy Eating

The Japanese people have one of the lowest rates of obesity worldwide. They also have one of the highest average lifespans, at over 85 years.

What’s the secret behind their amazing health? The answer boils down to nutrition and eating habits. Here are some key lessons from the Japanese that all of us can learn:

Rice as a Staple Grain

In a world filled with low-carb diets, rice seems like a no-go, but take a second look. In Japan, rice is eaten with every meal.

However, it is most frequently cooked through steaming and prepared without salt or butter, which minimizes added calories.

Rice is low in calories and fat and high in protein compared to many other grains. Brown rice is even healthier, higher in protein and fiber than white rice.

Fish as a Primary Protein Source

Japan is a chain of islands, so it is natural that the Japanese diet evolved to include large amounts of seafood — far more than any land-based meat source like beef, pork, or poultry.

The average Japanese person eats nearly a half pound of fish every day, with tuna, salmon, and shrimp topping the list.

Seafood is generally lower in fat than beef and pork and is an excellent source of vitamins A and D and minerals like phosphorus and selenium. Plus, it is one of the best sources of omega-3 fatty acids, a vital element of heart and brain health.

Savoring the Soy

Soybeans in the form of tofu are another main source of protein, eaten in the familiar form of tofu cakes as well as an ingredient in miso and natto, two favorite foods.

In addition, nearly every recipe includes soy sauce, which is made from fermented soy beans. Soy is high in protein and polyunsaturated fats, and low in calories and saturated fat, and is an excellent source of vitamin C, folate, calcium, and iron.

Eating Less Meat

With seafood and soybeans as the main sources of protein, Japanese people consume far lower amounts of beef, pork, and chicken. They do not forgo these foods altogether and enjoy them in a variety of dishes, but as more of a flavoring than a centerpiece to the recipes.

The Japanese also eat only small amounts of the more processed forms of meat like bacon, ham, and sausage.

Favoring Fermentation

Fermented foods are rich in probiotics and excellent for gut health. The Japanese diet includes a wide variety of fermented foods, with soy in various fermented forms topping the list.

Miso, tempeh, natto, and soy sauce itself are all forms of fermented soybeans. In addition, many vegetables and even fruits are fermented in the form of pickling.

Nutritious Noodles

In Japan, the most popular form of noodles or pasta are soba noodles, made from buckwheat.

Buckwheat is gluten free, high in fiber, and helpful in controlling blood sugar levels and eliminating unhealthy cholesterol.

Varieties of Vegetables

Japanese dietary guidelines encourage eating as much as 30 different foods per day, and many of these are vegetables in various forms.

Some of the most popular are cruciferous vegetables like cabbage, broccoli, cauliflower, and kale, which are high in fiber, various vitamins, and antioxidants.

The Japanese diet also includes large amounts of sea vegetation like seaweed, known to be packed with healthy minerals. Vegetables are most often eaten raw or cooked in healthy ways like steaming or sautéing, which preserves more of the nutrients.

Drinking Green Tea

The Japanese people consume massive amounts of green tea, enjoying it throughout the day. Green tea is full of antioxidants and phytonutrients that protect heart health, fight cancer, and encourage bone growth.

While claims that green tea promotes weight loss are often exaggerated, its minimal calorie count means that choosing it over higher calorie, less nutritious drinks like sodas cuts hundreds of potential calories per day.

All Foods in Moderation

Japanese people enjoy desserts, snack foods, and sweets as much as anyone else. After all, no country consumes more Kit Kat chocolate bars than Japan.

However, they do so in small amounts and as special treats. In general, the Japanese diet favors moderation.

Meals feature small portions of a variety of foods, and each person enjoys just a few bites of each one. The rule of thumb for eating is “hara hachi bu” or eating until the belly feels 80 percent full.

The Japanese diet may seem unconventional, but it works and includes plenty of familiar foods to enjoy as well. You don’t need to eat exactly like the Japanese do, but adopting some of their eating habits can improve your nutrition, health, and weight management.