Eat Like the Japanese: The Easy Balance Trick for a Healthier, Longer Life

The Japanese have been known for their longevity and good health. At the core of their successful life lies a well-balanced diet. Which raises an interesting question – can the rest of us attain a longer, disease-free life by simply finding balance in the way we eat?

The Japanese enjoy a healthy diet due to thousands of years of consuming nutritious food, which differs significantly from western countries. Japanese plates tend to be heavier on fish instead of red meat, and the presence of added sugar is negligible. In fact, they consume only 1.72 ounces of sugar daily as opposed to the standard American consumption of 4 to 8 ounces per day.

A culmination of their healthy eating patterns led to the creation of the Japanese food guide, similar to the American food pyramid. The Japanese guide is called the spinning top and effectively illustrates the balance and quantity of food in a traditional Japanese diet.

The spinning top differs from the American food pyramid in its approach towards grains and vegetables. While the American guide recommends 6 to 11 servings of grains, the Japanese guide proposes a more moderate 5 to 7 servings. As for vegetables, the Americans are suggested to consume 3 to 5 servings, whereas the Japanese consume 5 to 6 servings. This balanced dietary approach seems to be effective for the Japanese population.

The Health-Saving Factor

A team of researchers, led by Kayo Kurotani at the National Center for Global Health and Medicine in Tokyo, was curious how well the Japanese followed the food guide and how it impacted their health. They used detailed food and lifestyle questionnaires completed by 36,624 men and 42,920 women aged between 45 to 75 years who had no history of cancer, stroke, heart disease, or chronic liver disease.

These individuals were then followed for 15 years. The researchers observed that participants who scored higher on the food guide (those who followed it more strictly) had a 15% lower mortality rate. The health-saving factor for these individuals was lower cerebrovascular disease, which implies lesser instances of stroke and cardiovascular disease.

Researchers concluded, “Our findings suggest that balanced consumption of energy, grains, vegetables, fruits, meat, fish, eggs, soy products, dairy products, confectioneries, and alcoholic beverages can contribute to longevity by decreasing the risk of death, predominantly from cardiovascular disease, in the Japanese population.”

How You Can Benefit

Incorporating a similar approach to your diet can bring substantial benefits to your overall health and wellbeing. Balancing your vegetable and grain intake, minimizing added sugars, and selecting fish and chicken over red meat is beneficial for everyone. Consuming grains in moderation and focusing on various sources of protein will provide a more balanced and healthy diet.

Take inspiration from the Japanese diet by adding more leafy greens, blueberries, avocados, beetroot, salmon, mackerel, nuts, seeds, beans, lentils, and whole grains like brown rice, quinoa, and barley. These ingredients are rich in antioxidants, minerals, vitamins, and omega-3 fatty acids, which are essential for maintaining a healthy body and mind. Combine these healthy eating strategies with regular exercise, adequate sleep, and a balanced lifestyle to achieve a long, disease-free life like the Japanese.