If you are someone obsessed with Reels, you would have come across Japan’s futuristic innovations, with claims that the country is already living in 2050. From fancy vending machines and self-heating take-out meals to advanced public restrooms, Japan continues to impress with its cutting-edge technology. And let’s not forget J-Beauty, which is revolutionising the skincare industry.
Apart from leaving everyone impressed with the advancements, Japan is also imparting valuable lessons on healthy living, with the Okinawa diet gaining widespread popularity.
But can this diet be tweaked for the Indian plate? Let’s ask the experts.
What is it?
Talking about the origin of the Okinawa diet, Anshul Singh, team leader, clinical nutrition and dietetics, Artemis Hospitals, Gurugram, shares, “It originates from Okinawa, Japan, a region that is popular for having one of the highest life expectancy rates in the world.”
The diet is primarily plant-based, emphasising vegetables, whole grains, soy products, and moderate amounts of fish.
“It became popular due to its association with longevity and low rates of chronic diseases among Okinawans. The diet’s focus on nutrient-dense, low-calorie foods with high antioxidant content has attracted global attention, especially among those interested in healthy ageing and disease prevention,” Singh adds.
The Okinawa diet’s simplicity and emphasis on whole foods make it an excellent option for those looking to improve their overall health.
Further, Eshanka Wahi, nutritionist and founder of Eat Clean With Eshanka, explains that there are two versions of the Okinawa diet: traditional and modern.
- Carbohydrates: The traditional Okinawa diet is high in carbohydrates, particularly from sweet potatoes, which make up a significant portion of the calories. In contrast, the modern diet has seen an increase in refined carbs and a reduction in sweet potato consumption.
- Proteins: Traditionally, proteins came from plant sources like tofu and small amounts of fish. The modern diet includes more animal proteins, including pork.
- Fats: The traditional diet is low in fat, primarily from plant sources like soy and small amounts of fish oil. Modern adaptations have seen an increase in saturated fats, especially from meat and processed foods.
What to eat?
Staple foods in the Okinawa diet include sweet potatoes, bitter melon (goya), seaweed, tofu, and miso (fermented soybeans).
The diet also includes a variety of green and yellow vegetables, whole grains like rice and millet, and moderate amounts of fish, particularly rich in omega-3 fatty acids. Pork is occasionally consumed, often in small quantities.
However, some foods should be avoided, such as processed foods, refined sugars, and excessive amounts of meat and dairy.
Know the benefits
“As the Okinawa population is known to have a long lifespan, one of the diet’s most obvious advantages is that it increases longevity. The emphasis it places on nutrient-dense meals that support cardiovascular health also significantly lowers the risk of heart disease,” says Priyanka Pranay Bandal, senior dietician at Manipal Hospital, Pune.
Meanwhile, many adopt the Okinawa diet for weight loss due to its low-calorie, high-fibre nature. The diet encourages the consumption of nutrient-dense, low-calorie foods, which can help in creating a calorie deficit, essential for weight loss.
Its emphasis on vegetables, whole grains, and lean proteins helps promote satiety, reducing the likelihood of overeating. The diet’s low sugar and low fat content also support weight management.
Additionally, antioxidants, which are rich in the diet, help prevent ageing and shield the body from its effects.
This diet also reduces inflammation. The high intake of vegetables, whole grains, and soy products helps regulate blood sugar levels and lower cholesterol.
Furthermore, the moderate consumption of fish provides essential omega-3 fatty acids, which are beneficial for brain and heart health.
Can’t ignore the side effects
According to Anshul Singh, while the Okinawa diet is generally considered healthy, its low calorie and fat intake may not be suitable for everyone, especially individuals with higher energy needs, such as athletes or those with physically demanding jobs.
Some people may experience fatigue or nutrient deficiencies if the diet is not carefully balanced, particularly in terms of protein, Vitamin B12, and iron.
Apart from this, those who are not used to a high intake of fibre may experience digestive discomfort when first adopting the diet.
“It’s important to ensure the diet is well-rounded and meets personal nutritional needs,” Singh adds.
Is it right for the Indian plate?
“The Okinawa diet can be adapted for the Indian plate by incorporating local ingredients while maintaining the diet’s principles,” feels Eshanka Wahi.
Vegetable substitutes
- Opt for Indian varieties like orange-fleshed sweet potatoes or regular potatoes in moderation.
- Use Indian greens like spinach, fenugreek, mustard greens, or drumstick leaves.
- Incorporate vegetables like gourds (bottle gourd, ash gourd), carrots, pumpkin, and bitter melon.
Legumes and pulses
- Introduce more lentils, chickpeas, kidney beans, and moong dal, which align with the protein and fibre components of the Okinawa diet.
- Tofu and tempeh can be included for those who enjoy soy products, but traditional Indian dals are excellent alternatives.
Grains
- Use whole grains like brown rice, millets (ragi, bajra, jowar), and quinoa instead of refined rice or wheat. These can replace the small portion of rice used in the Okinawa diet.
Fruits
- Include locally available and seasonal fruits like guava, papaya, pomegranate, and berries instead of imported fruits.
Spices and flavourings
- Use turmeric, ginger, garlic, and cumin, which have anti-inflammatory properties and add flavour without the need for excess oil or salt.
Protein sources
- Legumes, nuts, seeds, and tofu or paneer (in moderation) can be a source of protein.
- If you eat fish, opt for fatty fish like mackerel or sardines available in Indian markets.
Healthy fats
- Use minimal amounts of cold-pressed oils like mustard oil, coconut oil, or sesame oil, which are traditionally used in Indian cooking.
Wahi adds that, like the Okinawa diet, it is crucial to focus on portion control and mindful eating practices. The ‘hara hachi bu’ principle, eating until you’re 80 per cent full, can be adopted.
Meanwhile, for vegetarians and vegans in India, the Okinawa diet can be modified by incorporating plant-based protein sources such as lentils, chickpeas, kidney beans, and other legumes, which are staples in Indian cuisine.
Tofu and tempeh are great soy-based alternatives to fish, providing similar nutritional benefits. Nuts, seeds, and quinoa are also excellent sources of protein.
For those who eat dairy, low-fat yogurt and paneer can be included. “The key is to maintain the diet’s focus on nutrient-dense, unprocessed foods, and ensuring adequate protein intake,” concludes Anshul Singh.
