How Does the Okinawa Diet Work?
People who follow the Okinawa diet tend to treat food as medicine.
They eat whole, nutrient-dense foods while steering clear of processed, refined foods.
Photography by Martin Irwin / Getty Images
Traditionally, the Okinawa diet emphasized foods that were low in calories and fat, but high in carbs.
A more modern approach to the diet now includes more fat and protein.
Okinawans generally limit their calorie intake by emphasizing mindful eating approaches.
Traditionally, they stop eating when they feel 80% full.
Focus on Colorful Foods
Many of the foods included in the Okinawa diet are colorful.
One example is dark green seaweed.
Bright orange and purplesweet potatoesare also a staple of the Okinawa diet.
This includes avoiding eggs, milk, cheese, butter, and white rice.
Researchers also believe lifestyle factors, such as diet, are important contributors.
Other Health Benefits
The Okinawa diet emphasizes consuming highly nutritious, unprocessed foods.
This style of eating has been shown to provide health benefits.
The diet is also high in antioxidants, which protect cells in your body from damage.
Antioxidant-rich foods may help lessen your risk of developing certain diseases and health problems.
One study found that the Okinawa diet could reduce the risk of cognitive impairment and age-related neurodegenerative disorders.
Boosts Heart Health
The Okinawa diet is considered a heart-healthy approach.
Overall, its low insaturated fat.
It also includes fish rich in omega-3 fatty acids, which may promote heart health.
Reduces Inflammation
The antioxidant-rich foods Okinawans consume can lower inflammation in your body.
Research shows calcium has been known to promote bone health.
You are less likely to break a bone if your bones are healthy and strong.
Foods that contain fiber may promote ahealthy gutand lessen your risk of developing gastrointestinal problems.
Historically, the Okinawans lived on an isolated island without access to a variety of food sources.
They had to rely on what they had at their disposal.
The restrictive nature of the diet can make it boring or hard to follow.
Limiting food groups could also lead to nutritional deficiencies.
Is the Okinawa Diet Right for You?
The Okinawa diet could be a way to maintain your weight and improve your health.
Can Be High in Sodium
One downside is the Okinawa diet can be high insodium.
Foods like miso, salted fish, soy sauce, and some broths contain a lot of sodium.
Most of the soy thats grown in the United States is genetically modified soy.
This means the plant’s genes have changed in the lab to help it grow better.
Genetically modified soy is used as an ingredient in processed foods.
Summary
The Okinawa diet is an eating plan focusing on whole, plant-based foods.
Its low in calories but high in nutrients and antioxidants.
This diet can offer health benefits, such as a lower risk of chronic diseases.
But, it can be restrictive and hard to follow.
Its a good idea to talk to a healthcare provider if youre interested in trying the Okinawa diet.
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