Okinawa is the largest island of the Ryukyu Islands, located off the coast of Japan. It is also one of the five "green zones" in the world - areas famous for their long-lived population, healthy living and outstanding flexibility compared to the global average.
In essence, the Okinawa diet reflects the traditional eating habits of the islanders. This way of eating combined with a characteristic lifestyle is considered one of the secrets to helping them achieve the world's leading longevity.
This diet is usually low in calories and fat, but rich in healthy carbohydrates. The menu prioritizes vegetables, soy products, and only adds a small amount of noodles, rice, pork, and fish.
Okinawan culture considers food as medicine and uses many methods from traditional Chinese medicine. Therefore, the diet includes herbs and spices known for their health benefits, such as turmeric and mugwort.
Unlike other Japanese people, Okinawans eat very little rice. Instead, their main calorie source is sweet potatoes, followed by whole grains, beans and fiber-rich vegetables.
The main foods in Okinawa's traditional diet are:
Vegetables (58–60%): sweet potatoes (orange and purple), seaweed, kelp, bamboo shoots, white radish, bitter melon, cabbage, carrots, Chinese okra, pumpkin and green papaya.
Cereals (33%): millet, wheat, rice and cassava
Soy products (5%): tofu, miso, natto and edamame
Meat and seafood (1–2%): mainly white fish, seafood and occasionally pork – all parts, including internal organs.
Other (1%): wine, tea, spices and dashi (dish)
Moreover, jasmine tea is widely consumed in this diet, and antioxidant-rich spices like turmeric are also very popular.
To follow this diet, you need to limit the following food groups:
beef, poultry and processed products such as bacon, ham, Italian sausage, sausage and other processed meats.
Animal products: eggs and dairy products, including milk, cheese, butter and yogurt.
Processed foods: refined sugar, cereals, breakfast cereals, snacks and processed cooking oils.
Most beans, except soybeans.
Other foods: most fruits, as well as nuts.
Health benefits of Okinawa diet
The most notable benefit of the traditional Okinawa diet is its obvious impact on life expectancy. Okinawa is home to more centenarians than anywhere else in the world.
Okinawan people not only live long but also suffer less from chronic diseases such as heart disease, cancer and diabetes.
Diet can play an important role, because Okinawan food contains many essential nutrients, fiber and anti-inflammatory compounds, while also low in calories, refined sugar and saturated fat.
