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At the heart of this dietary philosophy lies the concept of Magowayashii, a guiding principle that emphasizes the importance of balance and the inclusion of essential food items. In this article, we are going to find out all about Japanese diet and explore the profound impact of Magowayashii on achieving a harmonious and nutritious lifestyle.
- Overview
- What is the traditional Japanese diet?
- How to follow the traditional Japanese diet
- Potential health benefits of the traditional Japanese diet
- Foods to eat
- Foods to limit or avoid
- Sample menu
- The bottom line
The traditional Japanese diet is a whole-foods-based diet rich in fish, seafood, and plant-based foods with minimal amounts of animal protein, added sugars, and fat.
It’s based on traditional Japanese cuisine, also known as “washoku,” which consists of small dishes of simple, fresh, and seasonal ingredients.
This eating pattern is rich in nutrients and may provide numerous health benefits, including improved weight loss, digestion, longevity, and overall health.
This article explains everything you need to know about the traditional Japanese diet.
The traditional Japanese diet consists of minimally processed, seasonal foods served in a variety of small dishes.
This style of eating emphasizes dishes’ natural flavors rather than masking them with sauces or seasonings.
The diet is rich in steamed rice, noodles, fish, tofu, natto, seaweed, and fresh, cooked, or pickled fruits and vegetables but low in added sugars and fats. It may also contain some eggs, dairy, or meat, although these typically make up a small part of the diet.
The traditional Japanese diet resembles the Okinawan diet, the historical eating pattern of those living on the Japanese island of Okinawa, but includes significantly more rice and fish.
It contrasts with modern Japanese cuisine, which has strong Western and Chinese influences and includes larger amounts of animal protein and processed foods.
Summary
Japanese meals generally consist of a staple food combined with a soup, a main dish, and a few sides (1, 2).
•Staple food: steamed rice or soba, ramen, or udon noodles
•Soup: typically a miso soup made with seaweed, shellfish, or tofu and vegetables in a fermented soybean stock — though vegetable or noodle soups are other popular options
•Main dish: fish, seafood, tofu, or natto with optional small amounts of meat, poultry, or eggs
•Side dishes: vegetables (raw, steamed, boiled, sautéed, grilled, or pickled), wild plants, seaweed, and raw or pickled fruit
Japanese meals are known for their rich umami flavor, which has been described as the fifth taste — distinct from sweet, salty, sour, and bitter. Naturally occurring umami enhances the flavor of vegetables and other nutrient-rich foods in Japanese cuisine (1).
Rich in nutrients and beneficial compounds
The traditional Japanese diet is naturally rich in various nutrients, including fiber, calcium, potassium, magnesium, iron, and vitamins A, C, and E (4). Vegetables contribute to the nutrient density of this diet and are often cooked in dashi, a dried fish and sea vegetable based stock. This reduces their volume and enhances their flavor, making it easier to eat large amounts (5). The diet also offers good amounts of seaweed and green tea. Both are great sources of antioxidants, which are beneficial compounds that protect your body against cellular damage and disease (4, 6, 7). What’s more, the many fish- and seaweed-based dishes included in this diet provide long-chain omega-3 fats, which promote brain, eye, and heart health (8).
May improve your digestion
Seaweed, soybeans, fruits, and vegetables are naturally rich in fiber, a nutrient that aids your digestion. Insoluble fiber moves food through your gut and adds bulk to stool, reducing your risk of constipation (9). These foods also boast soluble fiber, which feeds the beneficial bacteria in your gut and helps reduce the space available for harmful bacteria to multiply (10, 11, 12). When gut bacteria feed on soluble fiber, they produce short-chain fatty acids (SCFAs), which may reduce inflammation and symptoms of irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis (9, 13, 14). Moreover, the pickled fruits and vegetables commonly eaten on this diet are a great source of probiotics. These beneficial bacteria promote gut health and reduce digestive symptoms like gas, bloating, constipation, and diarrhea (15, 16, 17).
May promote a healthy weight
The traditional Japanese diet is rich in vegetables, has small portion sizes, and is naturally low in added sugar and fat. These factors all contribute to a low calorie count (18). In addition, Japanese culture encourages eating until only 80% full. This practice deters overeating and may contribute to the calorie deficit needed to lose weight (19, 20, 21, 22). Furthermore, research shows that the fiber-rich vegetables, soy foods, and soups typical of the traditional Japanese diet may help reduce appetite and boost fullness, thus promoting weight control (23, 24, 25). Evidence also suggests that alternating between dishes, as is common during traditional Japanese meals, may reduce the total amount of food eaten per meal (26).
The traditional Japanese diet is rich in the following foods:
•Fish and seafood. All types of fish and seafood can be included. These can be steamed, baked, grilled, or raw — as is the case with sushi and sashimi.
•Soy foods. The most common are edamame, tofu, miso, soy sauce, tamari, and natto.
•Fruit and vegetables. Usually, fruits are eaten raw or pickled while vegetables are steamed, sautéed, pickled, simmered in broth, or added to soups.
•Seaweed. Sea vegetables are a big part of the traditional Japanese diet. They’re usually eaten raw or dried.
•Tempura. This light dough is made by mixing wheat flour with iced or sparkling water. It serves as a batter for deep-fried seafood and vegetables.
The traditional Japanese diet minimizes the following foods:
•Dairy: butter, milk, cheese, yogurt, ice cream, etc.
•Red meat and poultry: beef, pork, chicken, duck, etc.
•Eggs: boiled, fried, as an omelet, etc.
•Excess fats, oils, and sauces: margarine, cooking oils, dressings, fat-rich sauces, etc.
•Baked goods: bread, pita, tortillas, croissants, pie, brownies, muffins, etc.
Day 1
•Breakfast: miso soup, steamed rice, natto, and seaweed salad •Lunch: soba noodles in a dashi-based broth, grilled tuna, kale salad, and boiled vegetables •Dinner: udon noodle soup, fish cakes, edamame, and vegetables marinated in vinegar
Day 2
•Breakfast: miso soup, steamed rice, an omelet, dried trout, and pickled fruit •Lunch: clam soup, rice balls wrapped in seaweed, marinated tofu, and a cooked-vegetable salad •Dinner: miso soup, sushi, seaweed salad, edamame, and pickled ginger
Day 3
•Breakfast: udon-noodle soup, a boiled egg, shrimp, and pickled vegetables •Lunch: shiitake-mushroom soup, rice cakes, seared scallops, and steamed vegetables •Dinner: miso soup, steamed rice, vegetable tempura, and salmon or tuna sashimi summary The traditional Japanese diet combines simple soups, steamed rice or noodles, fish, seafood, tofu or natto, and a variety of minimally processed sides.
The traditional Japanese diet focuses on whole, minimally processed, nutrient-rich, seasonal foods.
It’s particularly rich in seafood, vegetables, and fruit, and limits meat, dairy, and snacks.
It may improve digestion, aid weight management, help you live longer, and protect against various diseases.
If you want to learn more about the traditional Japanese diet, you can find many books on the topic. When browsing, look for books that focus on whole foods and don’t provide Westernized recipes.
May 2, 2022 · Sashimi on the other hand is raw fish and a popular dish to be consumed. Along similar lines, Roe are types of fish eggs that are also widely consumed. Most fish products will contain high amounts of vitamin D, B6 and B12 as well as omega-3 and 6. Vegetables are also a big part of Japanese cuisine and are eaten in a wide variety.
Feb 3, 2018 · Altogether, the style of eating in Washoku—a large variety of foods, small portions, the inclusion of soups, abundant vegetables, the cooking method, the large content of water, and the effective usage of umami taste—promotes not only the pleasant experience of eating, combined with the large incorporation of bioactive compounds from vegetables, but also ensures an adequate signal for ...
- Ana San Gabriel, Kumiko Ninomiya, Hisayuki Uneyama
- 10.3390/nu10020173
- 2018
- Nutrients. 2018 Feb; 10(2): 173.
Apr 21, 2024 · Pros/Benefits Of The Japanese Diet. The health benefits associated with the Japanese diet are impressive. This style of eating is characterized by being low in saturated fat, processed foods and refined sugars. At the same time, the Japanese diet is rich in nutrients, fiber and antioxidants.
Apr 16, 2024 · Konnyaku (Konjac) This greyish, gelatinous food is known as konnyaku (こんにゃく) or konjac. It primarily consists of water (97%), pulverized konnyaku powder, and seaweed powder, resulting in a jelly-like consistency. In Japan, konnyaku is favored as a dietary staple due to its high water content and rich dietary fiber.
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Aug 6, 2023 · He says Japan — and Asian countries generally — place greater emphasis on health and longevity, as compared to convenience, say, or instant gratification. Traditional Japanese cuisine centers ...
