Okinawa, an island of Japan, is famous for its high number of citizens over 100 years old. Okinawans live the longest and have the least amount illness and disability. Compared with Americans, as Okinawans age they have significantly less heart disease, dementia, hip fractures and several types of cancer. Diet is considered the key to Okinawan's longer lives.
Okinawan Diet Overview
The Okinawan diet is quite different than the typical diets in America and other industrialized nations. Overall, the Okinawan diet is low in fat, high in fiber and is based on vegetables and rice, noodles, whole grains and breads. Okinawans eat a minimal amount of dairy products, meat and fish compared with mainland Japan and other countries, and fish is most often their choice. Okinawans dislike salty foods, so their sodium intake is low. Okinawans consume 20 percent fewer calories than North Americans do, and 10 to 20 percent fewer than other Japanese.
Plant-Based Diet
The Okinawan diet is primarily made up of plant-based foods. Okinawans eat an average of two servings of soy, seven servings of grains and seven servings of fruits and vegetables each day. Typically, Okinawans eat three servings of sticky rice per day, as well as whole grain wheat and buckwheat noodles.Seventy-eight percent of the Okinawan diet is vegetables, according to Penn State University. They frequently consume seaweed, nuts, legumes, turmeric and purple sweet potatoes, one of the most nutrient-dense foods on earth.
Protein
Fish, nuts, tofu, chicken and pork supply protein in the Okinawan diet, but portions are small and fish is eaten most often. The Okinawan diet is rich in beneficial omega-3 fatty acids from the several servings of fish eaten each week. Americans eat three times the amount of meat as Okinawans do. Since minimal meat and dairy products are consumed, the Okinawan diet is very low in saturated fats. Okinawan's death rate from heart disease is significantly lower than that of Americans.
Other Longevity Factors
The Okinawan diet is low in calories, which is considered an important factor contributing to longevity. Okinawan men consume an average of 1,400 calories per day, and Okinawan women consume about 1,090. The lower calorie intake is due to more than food choices. Okinawans stop eating when they feel 80 percent full, a cultural practice known as hari hachi bu. Okinawans don't rush through their meals. They eat slowly, which allows them to respond to cues from their bodies related to fullness.
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