The traditional Japanese diet lends itself to being healthful and is high in seafood and soy products, including tofu. Rice, noodles and miso soup are also common at each meal and the Japanese consume a variety of vegetables, both from the land and ocean. Japanese women have the longest life expectancy in the world, and the Japanese have always had a very low rate of death from heart disease, according to Dr. Akira Sekikawa of the University of Pittsburgh. Researchers have theorized that diet plays a significant role in the longevity and healthfulness of the Japanese.
Heart Disease
According to the American College of Cardiology, the Japanese eat an average of three ounces of fish per day and the average omega-3 fatty acid consumption of Japanese people is 1.3 g per day. A 2008 study published in the "Journal of the American College of Cardiology" showed a relationship between the seafood and omega-3 rich Japanese diet and a decreased risk of heart disease in males. Japanese men did not have as much plaque buildup in their arteries when compared to American men and Japanese men living in America, despite similar risk factors for heart disease. Blood pressure, blood cholesterol, blood fatty acids and rate of diabetes were similar among all test groups. Plaque buildup, or atherosclerosis, increases your risk of heart disease and heart attack.
Prostate Cancer
Multiple researchers have suggested that the Japanese diet is associated with lower incidence of prostate cancer. A 2009 study published in the journal "Cancer Science" showed that consumption of soybean, tofu and fish were associated with decreased risk of prostate cancer among Japanese. Researchers at the University of Sapporo analyzed multiple research findings published between 1998 and 2007 and found that studies tended to report a decreased risk of prostate cancer with fish and soy consumption. More research is needed, however, to examine the role of other factors in these studies.
Obesity
The traditional Japanese diet provides vital nutrients with moderate calories, compared to western diets. Fish and soy products are rich in protein but also low in fat, as are noodles and rice. Consuming excess calories leads to weight gain, so eating nutrient dense foods may help to prevent obesity. Only 24 percent of Japanese over age 15 are overweight, compared to 65 percent among Americans, according to a 2006 article in "USA Today." Foreign foods and portion sizes are slowly creeping into the Japanese diet, however, and are causing obesity rates to rise.
Cognitive Health
Omega-3 fatty acids present in fish play an important role in the health of your nervous system and have been tied to improved learning and memory in older adults and children. Research also shows that the Japanese diet may affect mental health. A 2010 study published in the "European Journal of Clinical Nutrition" showed that people consuming a Japanese diet rich in mushrooms, soy, fruits and vegetables had fewer symptoms of depression than people who weren't.
References
- Journal of the American College of Cardiology; Marine-Derived n-3 Fatty Acids and Atherosclerosis in Japanese, Japanese-American, and White Men: A Cross-Sectional Study; Akira Sekikawa, et al.; August 2008
- EurekAlert; Japanese Diet Rich in Fish May Hold Secret to a Healthy Heart; July 2008
- "Cancer Science"; A Case-Control Study of Diet and Prostate Cancer in Japan; T. Sonoda, et al.; March 2004
- Molecular Nutrition Food Research; Traditional Japanese Diet and Prostate Cancer; M. Mori, et al.; February 2009
- Japan Zone: The Basics
- USA Today; Japan Battles Rising Obesity Rates; February 2006
Member Comments