The Japanese diet has been hailed as one of the healthiest because of its emphasis on fresh fruits, vegetables and whole grains, with meat and dairy represented in small amounts. The Japanese have a lower incidence of several health conditions that many blame on the diet habits of Americans. If you are at risk, moving towards the Japanese style of eating may have a positive impact on your health.
Cancer
The Japanese diet includes cruciferous vegetables in much higher amounts than American meals do, about 5 times more, reports Karen Collins for NBC News. Types of cruciferous vegetables include, cabbage, cauliflower, broccoli, kale, watercress, Brussels sprouts, radishes, parsnips and rutabagas. These types of vegetables have compounds that may help ward off cancer. They work by slowing cancer-causing substances and enzymes that allows cancer to grow. Eating large amounts of cruciferous vegetables may explain the reduced incidence of breast, colon and ovarian cancer among the Japanese.
Heart Disease
A diet rich in seafood means getting more omega-3 fatty acids, which offer protection against heart disease. Much of the meat consumed in a typical Japanese diet is seafood and fatty fish such as salmon, tuna and sardines offer the most benefit. High consumption of omega-3s prevents clogged arteries among Japanese men, reports the American College of Cardiology. Japanese people eat fish daily, which could explain the low number of deaths due to heart disease in Japan among both men and women.
Life Span
Japanese people have one of the longest life expectancies in the world. They are at a lower risk of age-related health conditions, such as dementia, heart disease, cancer and stroke, reports the Okinawa Centenarian Study. While genes may contribute to some of these effects, the healthy lifestyle of the Japanese plays a large role as well. Their meals focus on healthy foods that contain plenty of nutrients, but are low in saturated fat and calories. Fish, tofu, fruits, vegetables and rice are common Japanese foods and they contain nutrients that support overall health, which allows a longer life expectancy.
Weight Control
Many older Japanese individuals look younger than they are, which could be because they eat such a healthy diet. Filling up on nutrient-dense foods keeps your inside and outside looking and feeling healthy. Japanese people who focus on fresh foods and limit meat, dairy and junk food are typically at a healthy weight. The obesity rates among Japanese women are only 2.9 percent, as of May 2011, according to Every Diet. In addition to the healthy foods served, Japanese meals are made up of smaller portions and emphasis is placed on putting down your fork before you are stuffed. This way of eating provides satisfaction without weight gain.
References
- NBC News; Help Ward Off Cancer With a Japanese Diet; Karen Collins; December 2004
- The Okinawa Centenarian Study: Investigating the World's Longest Living People
- Every Diet: Japanese Diet
- Southeastern Michigan Dietetic Association: Japanese Food Pyramid
- American Collge of Cardiology; Japanese Diet Rich In Fish May Hold Secret to Healthy Heart; Amy Murphy, July 2008
- USA Today; Fabric of a Long Life; Paul Wiseman; January 2002
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