Okinawa Diet – The Healthy Human Diet To Live Past 100?


What is the Okinawan diet?

Japanese people living in Okinawa, which is also a part of the Ryukyu Islands, it is known that among people living longer periods than other regions of the world time. Records held by these people surpass the mark of 100 years, a number that is very difficult to achieve for people in other parts of the world. In contemporary societies, many people live to ages of 50-80 years old.

The fact that some people on the island of Okinawa live longer than 100 years is a phenomenon that attracts attention and has inspired research. This research usually revolves around lifestyles, diets, and general demographics. After some study, it was found that the main component that determines the life of the people on the island of Okinawa is, in fact, your diet.

Indeed, the diet of these individuals include foods that are rich in minerals and other nutrients that strengthen their general and their bodies defense systems, and result in a prolonged life. It is important to explain further about the food as valuable as a means of life in general, people on the island are also seen in food as medicine.

The focus on the food of these people, forcing them to adapt their diets according to their medicinal value. As such, several foods that make up the diet of Okinawa are packed with nutrients and contain little or no processed products. The nature of the food consumed by these people has led to the development of a new loss Weight diet known as the Okinawa Diet Plan .

History and Origin

The Okinawa diet is traceable to the early 17th th century when cooks from different islands within the Ryukyu islands were traveling and exchanged ideas. During that period, chefs traveled and learned to cook medicinal food, which replaced the focus of satisfaction of hunger in value. Over time, the kitchen was extended to encompass the habits of people living in the region. The essence of the kitchen became practice after World War II, when canned foods became popular in many countries, including the United States. Regardless of the various changes that have occurred over time in places where food is consumed, the main components of the kitchen include vegetables, small amounts of meat and vegetables.

Therefore, it is clear that the history of Okinawan diet has a close relationship with the people of the Ryukyu islands, home to the island of Okinawa. The high concept of individuals associated with drugs is presumed to have initiated the development of foodstuffs that are medicinal in nature. In addition, the benefits of the food could be another reason that instills the need for a medical element.

Fundamentally, people on the island developed using diet foods that are readily available. This leads to a reduction in costs associated with the production and consumption of foods that comprise the diet.

rice and pork are some of the foods that are readily available in markets and farms there. The easy availability in the market is one of the factors that explain the large amount of pork and rice in several different types of diets in Japan. However, unlike a number of modern diets having rice as a staple food, the Okinawa diet is a composition of a small amount of rice and meat. While other companies in the world take foods that are full of starch, carbohydrates and sugar, Okinawan diet encourages consumption of foods that have less than 30% sugar and carbohydrates minimized.

In their quest to minimize the level of carbohydrates and sugars, the population of Okinawa developed their diet so as to facilitate the use of very little starch. In addition, the level of protein intake is minimal in the Okinawa diet, a factor that explains the percentage of animal flesh in food. Indeed, the people of the island eat meat as little as 1% in their diets. Although the food includes some animal flesh, recent periods have seen the introduction of meat from several other animals and minimal use of dairy products.

Mastering the Okinawan diet

The benefits associated with the Okinawan diet is one of the factors that make the very dominant diet in various parts of the island and the world in general. Since the diet helps with the management of health problems and weight, many people are gradually adopting the diet and its components. several individuals are known on the island to follow the diet for almost all of their meal plans . On an average day, many people living in Okinawa follow this diet for at least 2 meals. As such, it is clear that diet is one of the dominant cuisine in the region and is associated with full health benefits islanders enjoy.

Besides being the predominant diet on the island, the diet is also consumed by other islanders in the region formerly known as the Ryukyu Kingdom. After realizing the essence of the diet consumed by their neighbors, the adjacent island of Okinawa communities began to learn how to prepare food for themselves. The exchange of ideas has been increasing and more and more people are learning how to make the diet in a way that reflects the original style. Although these regions have added some adjustments according to their own preferences and tastes, that have preserved the original elements of the food. The need to preserve the original components of the diet due to the health benefits derived from such components directly.

is important to explain that diet is closely related to food communities from Southeast Asia and Chinese. The association of diet with Asian and Chinese communities transpires because of the interactions that took place during the early parts of the 17 th century and continued until 20 th century . During this period, Chinese and Asian communities introduce foods such as sweet potatoes and bitter melon known as Goya, which are both now prevalent in the diet. In fact, foods like sweet potatoes became the staple in Okinawa communities and in 1617.

Thus, when individuals try to study the cuisine of the island of Okinawa, it is very likely to be found with some elements of these Chinese and Asian cultures. Jump forward to today, and diet is becoming dominant in other parts of the world outside of the Ryukyu Islands. Regions like the United States and the United Kingdom have become more prevalent adopt the diet. The growing demand stems from its ability to aid in weight management, cancer and diabetes common challenges in contemporary societies.

Research has shown that people who follow the Okinawan diet are less prone to disease and problems such as cancer, diabetes, weight problems, or heart complications. In addition, consumption of foods that make up the diet prolongs one’s life. As a result, in adopting the diet of Okinawa one gets all but a guarantee of a long, healthy and active life.

Foods that are consumed in the diet of Okinawa

A large part of the diet consists of vegetables, sweet potatoes, and Goya. Soy products, fish and whole grains are also common. They also eat more tofu and seaweed kombu than any other group in the world. Seafood such as squid and octopus are also included, which is a good source of taurine to help lower cholesterol and blood pressure.

Okinawa Food Pyramid

If you were to imagine the image of a food pyramid adjusted for the Okinawan diet, at the bottom of the triangle would find green and yellow vegetables.

Instead of rice, a staple in the traditional Japanese diet, the staple of Okinawa is Okinawa sweet potatoes. 30% of the diet of the islanders consists of vegetables, so this includes the bulk of the food pyramid.

Next on the pyramid you are fish, ideally those that are rich in omega-3, such as salmon and tuna. In the next row up are fruit and 2-4 servings of these are recommended every day. Meat, poultry and eggs are the second lowest weekly consumption moderate. There is a high consumption of pork compared to other types of meat in the diet of Okinawa, and all parts of the pig eat including internal organs.

Finally, at the top of the pyramid, for food reserved for moderate consumption often they have sweets and alcohol.

ingredients for food preparation Okinawa

vegetables and grains

This is the main ingredient in many foods Okinawa, and has gained popularity because of this food group. The freshness and quality are of vital importance for both these items. Some of the vegetables and grains are found predominantly in the diet include cabbage, carrots, onions, garlic, spinach, sweet potato, bitter gourd, yam, tomatoes, peppers, pepper, rice, noodles and nuts.


Regarding this kind of ingredients, must be able to merely adequate amounts. Remember the Okinawan diet has high amounts of meat. Some of the varieties of meat and fish should include in your diet are: pork, fish rich in omega-3 (such as sardines, salmon and tuna), chicken and sources of protein foods like eggs


Fruits are very important to supplement the vitamins and texture of the food. They also lend to the uniqueness of the Okinawan diet. Have you ever heard of a main meal served with raw fruits? Now you have – Okinawa diet. The following are some of the fruits that are known to be associated with meals Okinawa :. Bananas, pineapples, apples, avocados, kiwi, watermelon, mango

Okinawa cuisine El Camino

already we know one of the main ways the Okinawa diet is different from the rest of Japan: limited rice. Instead of rice, Okinawans have to find another way to fill your meals that made them unique and often tastier than those found in other parts of Japan.

Very often, purple potatoes Okinawa replace rice as a staple food for their meals. Traditional food contains very small amounts of sugar and grains as were available in Japan.

You can prepare a meal of Okinawa using different methods, but the most preferred is boiling or sauteing. You will not find frying or roasting as part of the cooking process. When cooking vegetables, boiling or parboiling is usually done before frying because of the high fiber content. Okinawa diet, as seen contains a high amount of vitamins, so the amount of heat that must be moderate and easily controllable. This will help keep the flavor and nutrients. Too much heat will destroy the important elements and nutrients in the greens. low amounts of meat are added to the food once the cooking is done, or can be cooked separately and served from different pots to a plate.

Okinawa dishes and recipes

have listed 3 of the most popular dishes of Okinawa below. They are easy to prepare, very healthy and abundant. These are all traditional Okinawan foods that can be easily replicated at home and are very popular among those who follow the diet of Okinawa. For hard to find ingredients, make a trip to your local grocery store Japanese, where you will be able to find them.

Our first traditional dish of Okinawa is called Goya Chanpuru that translates bitter melon sauteed with pork, tofu, and egg.

Goya Chanpuru

  • 80 grams of pork
  • 250 grams of firm tofu
  • 1 bitter melon
  • 1 large egg
  • Small amount of dashi granules
  • 1 teaspoon of miso
  • 2 teaspoons cooking sake
  • 1-2 tablespoons soy sauce
  • bonito flakes to taste
  1. Start by cutting the bitter melon in half lengthwise and scrape the pit with a spoon. Cutting the two halves sliced ​​crescent moon about 4-5 mm thick. Boil water and parboil vegetables into slices.
  2. Drain the boiled bitter melon. Heat some oil in a pan and fry the pork. When is half cooked, add vegetables and saute.
  3. When you see that bitter melon has cooked (it will begin to shrivel), add the miso, sake cook, and tofu. Mix everything together.
  4. Beat the egg separately and poured into the mold. Add the dashi granules and a little soy sauce. Add a pinch of bonito flakes to the pan.

papaya and carrot stir-fry

  • ½ papaya
  • 1 carrot
  • 1 can of tuna
  • 50-100 ml of dashi
  • 1 tablespoon soy sauce
  • 1 tablespoon sake
  • 1 tablespoon sesame oil
  1. Cut the papaya in half and remove the skin. Cut papaya into small strips and dive into the water.
  2. Cut the carrot into the same size bands like papaya.
  3. Heat the sesame oil in a skillet. Add the papaya and carrot and saute slowly. Once tender, you can add the tuna.
  4. Add remaining ingredients and simmer until the liquid evaporates
  5. Once you have become slightly dry, you can put out the fire and is now ready to eat.

Hira Yachi (Okinawa style pancakes)

  • 200 grams all-purpose flour
  • Water 200 ml
  • 150 ml dashi
  • 1 can of tuna
  • 1 egg
  • 2 tablespoons of bonito flakes
  • A small amount of salt
  • 2 Chinese garlic chives
  • 3 tablespoons sesame oil
  1. Add the water, flour, dashi, tuna, egg, bonito flakes, and salt in a bowl. Mix well.
  2. Mince garlic chive -1.5 cm in length 1.
  3. Mix garlic chives in the pasta mixture. Add a little water if necessary to adjust the consistency.
  4. Heat the sesame oil in a pan and pour the mixture into a mold as a pancake mix.
  5. As soon as you start cooking slightly flatten the mixture with the back of the spatula and start rolling on one side of the pan as a tube.
  6. Simmer.
  7. When done, remove from pan and cut into portions.
  8. Serve with a dash of Worcestershire sauce or Japanese okonomiyaki sauce.

Nutritional benefits of the diet of Okinawa

The benefits for a person who enjoys the Okinawan diet are many and will last a long time. As for foods that are associated with this diet, one can easily deduce the value of health and general nutritional benefits of diet. History of diet, Okinawans, which began decades ago to accept this as their traditional food, serve as examples of life. Most of them live a long time and the illnesses and diseases that afflict them are at a very low rate compared to most other societies.

Some of the known benefits of this diet are:

boosts your immunity

Most of the ingredients in food are of Okinawa green supply vitamins. They are known for protecting the body from disease and other major diseases. Vitamins are essential elements in the body that help boost the immune system and fight infection. The Okinawan diet has been a hit with people trying to lose weight and who have problems with overeating, such as eating too many vegetables does not necessarily lead to greater weight gain, but can still be felt full and satisfied.

reduction in mortality

The people of this island are known to live for a very long time. According to the United Nations, the people of the island of Okinawa have the highest rate of centenarians, people who live to 100 years or more, in the world! Usually when a person lives for a long time, the theory is that due to the type of food they eat or eat it for a long period, as part of their lifestyle adopted. Okinawa foods are a whole diet containing the most important for cell replication food. This chemical process plays an important role in longevity of life. As such, mortality rates are always very low on the islands compared to other parts of Japan.

high levels of antioxidants

The Okinawan diet consists of a variety of foods rich in vitamin C and vitamin A. These vitamins are found mainly in green and yellow vegetables, crops based on the roots such as sweet potatoes, carrots and arrowroots . The consumption of these foods is essential because they have minerals like carotene, calcium and zinc, which are essential to facilitate the process of oxidation.

Hara Hachi Bu

Hara Hachi Bu is a mantra Okinawa dinner time which means eat until you are 80% full. It is a Confucian teaching that the people of this island self-imposed themselves as part of calorie restriction have. Okinawa consume about 1.800 to 1.900 calories per day and have a (Body Mass Index) average BMI of about 18 to 22, while adults over 60 years in the United States have an average BMI of about 26 to 27. his practice of eating until 80% of its capacity has done wonders for their health and life, and would do wonders for many people around the world.

It takes about 20 minutes for the stomach to the brain communicate how busy it is, and that is why so many people overeat and end up sleepy after a meal. So how do you know when it’s full? It is about being aware. While eating, focus on how your stomach feels throughout the meal. As food is eaten, the feeling of emptiness can be replaced with a slight pressure. As soon as the pressure, that is when you should stop eating feel. And that’s how you know that 80% full. The key is:.

Okinawa Diet Plan Review Summary

The Okinawa diet is not only one of the most popular diets in Japan, but is also gaining attention as one of the healthiest diets rich in antioxidants and in the world. In recent years, the popularity of diet has crossed borders, and therefore, the people of America and Europe have been using recipes and Okinawa dishes in your diet plans. The growing popularity of diet has also been studied and tested on their ability to control weight, reduce the risk of heart complications and help control diseases like cancer and diabetes .

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