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Okinawa diet

Okinawa diet plan off late has taken the center-stage of discussion among nutrition-scientists and health conscious individuals alike.

What is so special about okinawan islanders' diet...?

You may wonder how Orientals, especially Japanese live longer than their counterparts in other parts of the world. The indigenous Okinawa islanders, situated over the southern tip of Japan in the vast Pacific ocean, have an interesting diet plan. People here; reportedly have highest life expectancy than anywhere else in the world!

Reports suggest that, on an average, a typical Okinawan may live for about 110 years of healthy productive life.  This is partly because of their genetic makeup. However, recent community research studies on okinawan population suggest that the most important factor influencing their longevity is the simple food they eat for centuries.

Okinawa island circled in red.

1. Calorie restricted diet:  The diet of the islanders is 20% lower in calories than the Japanese average. Their diet consistently averaging no more than one calorie per gram and the average Okinawan has a BMI (Body Mass Index) of 20. It has been widely recognised that the food we consume itself contains more free radicals than external agents like bacteria, viruses etc.  Calorie restriction, therefore, thought to improve health and slow the aging process in some model animals like rodents by limiting dietary energy intake below the average needs.

2. Anti-oxidant rich diet: Okinawa diet contains mainly green/orange/yellow (GOY) vegetables, fruits, roots and tubers. These are rich sources of anti-oxidant vitamins like vitamin-C, vitamin-A and flavonoid poly-phenolic compounds like beta carotenes, luteins, xanthins, and minerals like calcium, iron and zinc.

3. Low in fat and sugar: The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Low fat and refined sugar in the diet can definitely help prevent from coronary heart diseases and stroke.

4. Vegetarian and sea food rich: The islanders' traditional diet includes a relatively small amount of fish and somewhat more in the way of soy, low calorie vegetables like bitter melon and other legumes. Almost no meat, eggs, or dairy products are consumed. Fish provides omega-3 essential fatty acids like alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  Soy (in the form of tofu), apart from being very good source of protein, contains many health promoting compounds like soluble dietary fiber, antioxidants tannins and plant sterols. These substances helps prevent from heart diseases, stroke, colon and prostate cancers.

• The "featherweight" foods:  Food groups that provide less than or equal to 0.8 calories per gram.  Citrus fruits like orange, low calorie vegetables like spinach, cucumber etc... Falls into this category. One can eat freely many servings per day without major concern.

• The "lightweight" foods:  Foods with a caloric density from 0.8 to 1.5 calories per gram. Certain fruits like banana and vegetables like potato falls into this category.  One should eat these in moderation.

• The "middleweight" foods:  Food items with a caloric density from 1.5 to 3.0 calories per gram. Cereals like wheat, legumes come under this category. It is advised one should eat only while carefully monitoring portion size.

• The "heavyweight" foods: Foods which provide 3 to 9 calories per gram (300 to 900 cal per 100g).  Many oils and fats, nuts fall in this category which one should eat only sparingly.

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