The fact that the Japanese have the longest life expectancy in the world, as estimated by the CIA World Factbook in 2009, builds a persuasive argument. This diet revolves around a combination of eating slowly, alternating the menu between a large variety of seasonal food, and adopting healthy cooking methods.
Eating Slowly Aids Digestion and Controls Intake
According to Kimiko Barber, the London-based Japanese author of The Chopsticks Diet, they are her countrywomen's secret weapon against getting fat. "In Japan, food is served in smaller portions and is designed to be eaten with chopsticks which slow you down, so you eat less."
It is estimated that the stomach takes 20 minutes to register that it is full, so eating more slowly reduces the chance of overeating. In addition to aiding digestion, savouring food at a leisurely pace allows one to enjoy the taste of food, and also decreases the bloated feeling one gets after wolfing down a meal.
Of course, this rule of eating slower would probably not apply to the billion-strong population in countries like China, Japan, Korea and Vietnam – chopsticks are their traditional eating utensils, hence they are likely to be more proficient with chopsticks than forks and spoons.
Boiling, Grilling and Stir-Frying Preserve Nutrients
As quoted in Sunday Mail, Melbourne-based dietitian Catherine Itsiopoulous claims that in traditional Japanese cooking, “we don’t cook (the food) if we don’t have to, and we prefer to eat it in its natural state if possible.”
Alternatively, light cooking techniques are used, including steaming, pan-grilling, boiling and stir-frying over a high heat. Using less oil, even virgin olive oil, will reduce cholesterol levels. Not overcooking food helps preserve the nutrients, especially in vegetables.
You are What You Eat
Here are some of the common foods in Japanese diet, and their nutritional properties:
Fish: Fish are full of Omega-3 oils which are good for the skin and have been proven to assist children’s learning. It is also a good source of selenium, a mineral with anti-cancer properties.
Soya and tofu: Low in fat and calories and high in protein, they will protect against heart disease and possibly symptoms of menopause. Soya products are also believed to have anti-carcinogenic properties, bearing testament to the low incidence of breast and colon cancer in soya-consuming China and Japan.
Fresh Fruit & Vegetables: The Japanese eat fruit and leafy vegetables which are shun, or in season. Having a good variety of fresh foods which flower at different times of the year means that one will receive a wide range of nutrients, and it also keeps the menu from getting stale.
Soba noodles: Made of buckwheat flour, these noodles are high in protein and fibre, and a good source of B-group vitamins. It helps strengthen capillaries and fights free radicals which are responsible for many cancers.
Green tea: High in antioxidants, it also improves the ratio of good cholesterol (high-density lipids) to bad (low density, lipids). A study has also shown that drinking green tea reduced the risk of oesophageal cancer in Chinese men and women by nearly sixty percent.
Seaweed: Iodine-rich seaweed is essential for thyroid function, and it also assists brain and motor development in infants.
Beware of High Salt Content
On the other hand, there is a flip side to the Chopsticks diet. Itsiopoulous points out that certain food items in the Japanese diet are high in salt, including seaweed in miso soup, soy sauce, and preserved food such as pickles. Too much sodium can increase the risk of cardiovascular disease like high blood pressure and stroke.
In all, however, the Japanese diet provides a comparatively healthy alternative to many other options available today, and is tasty to boot – who can resist the temptation of sashimi or teriyaki noodles?
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