THE OKINAWA DIET AND ITS HEALTH BENEFITS

The Okinawa diet describes the eating habits of the indigenous people of the Ryukyu islands, of which Okinawa is the largest.  The islands are located south of mainland Japan, and is better known as the source of the “Okinawa Diet”.  The Okinawa Diet is about eating plenty of plant-based foods, and is a simple, yet effective weight loss program.   This eating plan also includes the consumption of different varieties of fish, rich in Omega-3 fatty acids, seaweed, and other organic products that are high in protein, rich in calcium, and low in fat.

 People who live in this area live exceptionally long and healthy life compared to people in other parts of the world.   The lifespans enjoyed by Okinawans may be explained by several genetic, environmental, and lifestyle factors.  Experts believe that one of the strongest influences is the diet.  The incidence of heart disease, breast cancer, prostate cancer is still rare on the island.

The growing problem of being overweight and obese has made the Okinawan Diet very appealing.   Many overweight individuals have tried taking a diet pill to minimize hunger pangs and, in the process, reduce food intake. Other weight loss diet pill formulas work by preventing the absorption of fat into the body, most of which come from fat-laden meats.  The Okinawa diet refers to the traditional eating patterns of the people living on the Okinawa island.  Their unique diet and lifestyle are credited with giving them some of the longest lifespans on the planet.

The traditional Okinawa diet is low in calories and fat while high in carbs.  It emphasizes vegetables and soy products alongside small amounts of noodles, rice, pork, and fish.

Most Okinawans rarely eat meat, so weight gain is hardly a problem.  Seeing an overweight Okinawan is very rare.  Most of them have retained the physical appearance of their ancient ancestors who were mostly fisher folks and farmers.  In addition to eating healthy food, Okinawans also lead very active lifestyles.  Okinawans, young and old, practice martial arts, engage in folk dancing, and tend their own gardens.  These activities provide them the opportunity to break out a sweat and release toxins from the body.  They are also able to improve their cardiovascular health by being active.

In the Western word, it is normal to see senior citizens in nursing homes living comfortable yet sedentary lives.  The inactive lifestyle and fat-rich, high-carbohydrate foods have contributed to the rise in heart disease and other ailments among seniors.  While not all westerners have the taste or discipline to follow an Okinawan-style food regimen, weight control can still be undertaken with the assistance of a doctor or health care professional.

Additionally, Okinawan culture treats food as medicine and utilizes many practices from traditional Chinese medicine.  As such, the diet includes herbs and spices known for having health benefits, such as turmeric.  The health benefits associated with the traditional Okinawan diet have given rise to a mainstream version intended to promote weight loss.  While it encourages intake of nutrient-dense foods, this offshoot is heavily influenced by the Western diet.

Many of the Okinawa diet’s benefits may be attributed to its rich supply of whole, nutrient-dense, high-antioxidant foods.  Essential nutrients are important for the proper function of the body, while antioxidants protect your body against cellular damage.

The traditional Okinawan diet includes:-

•       Vegetables - sweet potato, seaweed, kelp, bamboo shoots, daikon radish, bitter       melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya
•          Grains - wheat, rice, and noodles
•        Soy foods - tofu
•        Meat and seafood - seafood, and occasional pork
•        Teas - Jasmine
•        Spices – Turmeric

Because of Okinawa’s relative isolation and island geography, a wide variety of foods have not been accessible for much of its history.  To follow this diet, there are certain food groups that should be avoided. 

• Meats:- beef, poultry, and processed products.
•  Animal products: eggs and dairy products
• Processed foods: refined sugars, grains, cereals
• Legumes: most legumes, other than soy beans
• Most fruits
• Nuts and seeds

People who are serious and committed to losing weight should study the benefits of the Okinawan Diet as well as those of other diet programs.  While living up to 100 years may not be an attainable goal for many people, it is never too late to turn back from unhealthy eating habits.  Like Okinawans, many Westerners today must also get back to healthy, active lifestyle which entails eating the right food in the right amounts; and by being passionate about an art, activity or event that can provide them their own sense of purpose in life.

Although the Okinawa diet has many positive health benefits, some people may prefer a less restrictive or less carb-heavy diet.  Several aspects of the diet may benefit your health, such as its emphasis on vegetables, fiber, and antioxidant-rich foods coupled with its restrictions on sugar, refined grains, and excess fat.

If you’re unsure whether the Okinawa diet fits your dietary goals, consider talking to your dietitian or healthcare provider to create a plan that is best suited for your needs.

Although its benefits may include a longer lifespan, it can be restrictive and high in sodium.  Still, a modern form of the diet lifts some of these restrictions and is geared toward weight loss. Keep in mind that this modern version has not undergone rigorous scientific study.

If you’re interested in improving your overall health and boosting your longevity, the Okinawa diet could be worth trying out.

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