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Okinawa is one of the Blue Zones -

Okinawa is one of the world's five Blue Zones, which are regions around the world that have the highest concentrations of people who live to age 100 or older.

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The five Blue Zones -

In addition to Okinawa, Ikaria (Greece), Loma Linda (USA), Sardinia (Italy), and Nicoya (Costa Rica) are the world's four other Blue Zones.

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The Mediterranean diet -

The Mediterranean diet is often considered to be one of the healthiest ways of eating on the planet, but the Okinawan diet, which is rich in antioxidants and phytochemicals, is often overlooked.

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Promising results from following the Okinawan diet -

Although research on the Okinawan diet is limited, a 2023 study found that after following an Okinawa-based diet for 12 weeks, participants lost weight and saw reductions in blood sugar, insulin, and cholesterol levels.

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Food as medicine -

Okinawan culture follows a 'food as medicine' approach to diet, incorporating practices from traditional Chinese medicine, including herbs and spices known for their health benefits, such as turmeric and mugwort.

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Very little rice -

While rice is one of the most important grains consumed in Japan, Okinawans consume very little of it.

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Staple foods in a traditional Okinawan diet: Vegetables -

Vegetables make up 58 to 60% of the Okinawan diet. Sweet potato, seaweed, kelp, bamboo shoots, and daikon radish are commonly consumed.

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Grains -

Grains, such as millet, wheat, rice, and noodles make up 33% of the Okinawan diet. 

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Soy products -

Soy products like tofu, miso, and edamame make up 5% of the Okinawan diet. 

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Meat and seafood -

Meat and seafood make up 1 to 2% of the Okinawan diet. Mostly white fish, seafood, and occasionally pork are consumed.

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Other food products -

Alcohol, dashi, tea, and spices are also consumed as part of the Okinawan diet.

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Jasmine tea -

Jasmine tea is drunk abundantly on this diet. The tea may lower the risk of heart disease, mental decline, and certain cancers.

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Relative isolation -

Because Okinawa is a relatively isolated island, a variety of foods haven't been accessible to its inhabitants throughout history.

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Foods to avoid: Meats -

If you want to follow a traditional Okinawan diet, you'll need to restrict meats like beef and poultry, and processed products like bacon. 

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Animal products -

Animal products such as eggs and dairy, including cheese and milk, will need to be avoided if you intend to follow the Okinawan diet. 

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Processed foods -

Processed foods like refined sugars, breakfast cereals, and cooking oils should be kept to a minimum in any diet, but they are rarely consumed as part of a traditional Okinawan diet.

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Legumes -

Legumes except soy aren't typically consumed by those following the Okinawan diet. 

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Research -

Research suggests that antioxidant-rich foods slow the aging process by protecting cells from free radical damage. The traditional Okinawan diet includes plant-based foods with strong antioxidant and anti-inflammatory properties, which may contribute to longevity.

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Reduced risk of chronic diseases -

Not only do Okinawans live longer lives, but they also experience fewer chronic illnesses, such as heart disease, cancer, and diabetes. Their diet is thought to play a role in this as it boasts essential nutrients and anti-inflammatory compounds.

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Sweet potatoes -

Most of the calories in the Okinawan diet come from sweet potatoes, which are considered one of the healthiest foods due to their low glycemic index and rich nutrient content.

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Sweet potatoes -

Sweet potatoes also contain carotenoids, which have antioxidant and anti-inflammatory benefits and may play a role in preventing heart disease and type 2 diabetes.

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High soy content -

The Okinawan diet features a high soy content. Research suggests that some soy-based foods are associated with a reduced risk of chronic illnesses like heart disease and cancer.

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A Westernized approach -

In recent decades, the way of eating in Okinawa has become more Westernized. This may have started when the American military brought Spam to Okinawa during World War II. Today, rice and eggs are more commonly consumed, and there are fast-food establishments on the island.

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High sodium content -

Some variations of the Okinawan diet can include up to 3,200 mg of sodium per day, which may lead to high blood pressure. The American Heart Association recommends limiting sodium intake to between 1,500 and 2,300 mg per day.

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Hara hachi bu -

The Okinawans embrace a concept called hara hachi bu in regards to their diet. The practice encourages people to stop eating when they feel 80% full.

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Brain health -

Soy, seafood, and algae—staples of the Okinawan diet—are increasingly recognized for promoting long-term brain health and reducing the risk of developing age-related cognitive impairment.  

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Immune system benefits -

Research has found that people who eat an Okinawan diet have higher levels of antibodies that help protect the body from viral and bacterial infections.

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Okinawan lifestyle -

Alongside their healthy diet, Okinawans also incorporate movement into their daily lives and spend a lot of time outside.

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Okinawan lifestyle -

Okinawans also have social support groups called Moais, which provide varying support from social, financial, health, or spiritual interests. Studies show that staying engaged socially contributes to health and longevity.

Sources: (National Geographic) (Healthline) (MDPI)

See also: The five-minute workout for a longer life

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