The residents of the Japanese island of Okinawa are among the longest-living people in the world, a fact scientists attribute to their unique lifestyle and diet. A diet rich in vegetables, legumes, and fish lowers the risk of chronic diseases, supports heart and brain health, and helps control weight and blood sugar levels.
Research shows that the traditional Okinawan diet can significantly extend life and protect against age-related diseases. The core principles of the Okinawan diet include:
- Longevity and Disease Prevention: A low-calorie, plant-based diet reduces the risk of diabetes, cardiovascular disease, and certain types of cancer.
- Brain Health: Foods rich in omega-3 fatty acids, antioxidants, and turmeric help strengthen cognitive functions and protect against neurodegenerative diseases.
- Cardiovascular Protection: A diet low in saturated fats and high in fiber and folic acid contributes to maintaining heart health.
- Weight and Blood Sugar Control: Meals with a low glycemic index and high fiber content help maintain optimal weight and stabilize glucose levels.
- Healthy Bones and Gut: Tofu, leafy greens, and legumes strengthen the skeletal system and foster a healthy gut microbiota.
- The “80% Full” Principle (Hara Hachi Bu): Okinawans traditionally eat until they feel only lightly full, which reduces calorie intake and helps maintain health.
The diet is almost entirely plant-based: meat and fish make up less than 2% of the traditional diet, though modern versions allow for more consumption. The main focus is on whole foods—sweet potatoes, vegetables, legumes, whole grains—with a minimal amount of processed and refined products.
Experts note that this diet supports health on multiple levels, reduces inflammation in the body, and helps slow the aging process. Such a nutritional approach can be beneficial not only for Okinawans but also for anyone who wants to live longer and remain active in older age.
