The and groups also had longer lifespans on average than the group, and the group performed especially well in terms of longevity. The results of these experiments strongly suggest that the Japanese diets of and are healthier for mice than that of But do the outcomes apply to human beings as well? For our first experiment, we assembled a group of moderately obese subjects aged 20 to 70 and divided them into two groups, then had those two groups adhere to distinct diets for 28 days three meals a day.
The first group ate meals consistent with a typical Japanese diet of today, while the second group adhered to the diet. By the end of the experiment, the average body mass index and weight of the group members had declined significantly, along with waist circumference.
Hemoglobin A1C used to diagnose and monitor diabetes and pre-diabetes declined as well. Next, we performed a similar dietary experiment on non-obese subjects aged 20 to In this case, we also had the subjects engage in an hour or more of moderately intense exercise three days a week for the duration of the experiment. Pre- and post-experiment measurements showed reduced stress and increased fitness among the group.
In short, our research to date supports the hypothesis that, when it comes to health and longevity, the Japanese diet is superior to the typical Japanese diet of today.
I believe that it strengths of the former can be boiled down to the following attributes. Variety : The daily menu featured a relatively large number of small dishes typically at least three, in addition to soup and rice.
Cooking methods : The top three modes of preparation were simmered, steamed, and raw, followed by boiled and grilled. Frying and sauteeing were somewhat less common. Cooking at high heat, as when frying in oil, can cause nutrients to break down. Ingredients : The diet was rich in soy products, seafood, tubers, green and yellow vegetables including pickles , fruit, seaweed, mushrooms, and green tea. Eggs, dairy products, and meat were consumed as well, but in moderation.
Like other fermented foods, much of the health benefits of amazake come from the enzymes and bacteria it contains, plus a rich serving of the vitamins and minerals already present in rice.
Made from koji fermented rice, amazake contains kojic acid, B vitamins and several other elements that nourish the skin, hair and nails, and even more importantly, it is high in dietary fibre and certain digestive enzymes that aid digestion. Amazake can be drunk by anyone, including babies, and is delicious served warm in cold weather. In the Edo period, amazake was seen as such an essential energy source that it was price-controlled.
With little flavor itself, it takes on that of other ingredients. It has also been found to normalize cholesterol levels and blood sugar and prevent high blood pressure. Daikon supports digestion by breaking down fats, animal proteins and dairy, not to mention being rich in dietary fiber—it is often served alongside meat.
Loaded with minerals including copper and iron to make red blood cells, daikon can help lower cholesterol and blood pressure. It improves kidney and liver function, has antibacterial and antiviral properties, and supports respiratory decongestion. The tannins in green tea also have numerous beneficial effects, particularly on cardiovascular health and by being rich in antioxidants. Each variety—such as sencha, hojicha and matcha—is rich in vitamins C and E and contains potassium, manganese and calcium.
However, since the whole leaf is used, matcha is estimated to provide 10 times the antioxidants of brewed leaves. Green tea also has antibacterial properties for the gums and teeth. This nutritional powerhouse is loaded with minerals like zinc, selenium, iodine for thyroid health , magnesium and calcium working together for bone health , copper and iron some types have more iron than chicken liver , plus vitamins B12 and K, and heaps of dietary fiber.
So you may ask — what should I eat to be as healthy as the Japanese people? Given that Japan is a group of islands 6, of them to be exact , its residents consume a lot of fish.
In a traditional Japanese diet, rice , cooked and pickled vegetables , fish and meat are staple choices. Raw fish in sushi and sashimi as well as a lot of fermented pickled and smoked foods are also consumed. Soya beans , usually in the form of tofu or fresh edamame , are another key part of the Japanese diet, along with other beans such as aduki.
Fermented soybean products such as miso and natto are staples of the Japanese diet. Natto is traditionally consumed at breakfast and has probiotic traits. The Japanese also consume a wide variety of land and sea vegetables such as seaweed. These are full of health-boosting minerals, and may help to reduce blood pressure.
Fruit is often consumed at breakfast or as a dessert, especially Fuji apples, tangerines and persimmons. The Japanese are also big fans of green tea — in particular matcha tea. Matcha, is a stone-ground powdered green tea, valued for its high antioxidant compounds known as catechins. These have been linked to fighting cancer, viruses and heart disease.
Another secret to why Japanese diet is so beneficial and great to follow is that it stimulates all the senses. The way the Japanese serve their food is key. Rather than having one large plate, locals often eat from a small bowl and several different dishes, usually a bowl of rice, a bowl of miso, some fish or meat and then two or three vegetables dishes, often served communally and eaten in rotation.
The secrets of the healthy Japanese diet. Health benefits:. Rich in nutrients and beneficial compounds.
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