Diabetics with an affinity for Japanese food can take heart. Much of the Japanese diet is reassuringly diabetic-friendly. The majority of foods and cooking methods typically used in Japanese cuisine fits into parameters established by the American Diabetes Association. These dietary measures stabilize blood sugar and reduce diabetes complications such as stroke and heart attack for diabetics or people at risk of developing the condition.
Japanese Diet Advantages
Many Japanese dietary staples help decrease the risk of developing type 2 diabetes, or help diabetics control their glucose levels. "The Journal of Nutrition," in examining the Japanese diet, points to the polyphenols and phytoestrogens in soy products and green tea as helpful in lowering blood glucose metabolism. The Japanese also consume fish high in polyunsaturated fats, another important recommendation from the American Diabetes Association. Similarly, the high amounts of vegetables in main dishes add fiber and antioxidant nutrients, which stabilize blood sugar and help protect against complications of diabetes. Whole grains such as buckwheat noodles are rich in fiber, which reduces the glycemic index of foods, while lean proteins lower cholesterol and calories.
"Superfoods" in the Japanese Diet
Because many foods grown in Japan are also common American foods, it's helpful to consider the overlaps in the Japanese diet and dietary suggestions recommended by the American Diabetes Association. "Superfood" choices identified by the ADA as healthy for diabetic patients that are also common in the Japanese diet include dark green leafy vegetables, fish with omega-3 fatty acids, nuts, yogurt, whole grains and tomatoes.
Possible Pitfalls
A 2006 report published in the "Journal of Nutrition" noted that although the Japanese diet is rich in foods known to decrease the risk of type 2 diabetes, the over-reliance on refined grains and the underutilization of protein appear to minimize the protective elements of these foods for some people. White rice, a refined grain used in sushi and other Japanese dishes, is lower in fiber than brown rice. In addition, poultry, seafood and meats are used as accents, rather than main ingredients. Sugary Japanese confections can also mitigate possible benefits of any diabetic-friendly foods.
Tips
As with any cultural traditional, taking the good and leaving the bad is your best option for maintaining good health. Deep-fried Japanese dishes, such as tempura, should be avoided to maintain optimum weight, blood pressure and cholesterol levels -- all elements that are especially important for diabetics. Whenever possible, substitute brown rice for white rice, and use unrefined buckwheat soba noodles instead of white American or Asian pastas. Soy products can be a useful substitute for foods high in saturated fat and cholesterol such as red meat and whole milk, while yogurt substitutes for sour cream and butter in sauces and soups. Drink hot or cold green tea with some of your meals. MayoClinic.com additionally recommends keeping your sodium intake under 2,000 milligrams. Overly salty Japanese staples include miso soup, soy sauce and yakitori dishes.
References
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Diabetes Superfoods
- The Journal of Nutrition; Dietary Patterns and Glucose Tolerance Abnormalities in Japanese Men; May 2006
- Diabetic Gourment Magazine: Diabetic Guide To Japanese Food
- MayoClinic.com: Diabetes Diet -- Create your Healthy-Eating Plan
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