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Okinawa Diet: Diet With Natural Ingredients That Make Long Life



Ever heard of the Okinawa diet? This diet method originated from Okinawa, Ryukyu Island, one of the islands in Japan. This diet method is believed to be able to support a longer life expectancy of the population. Many of them can live above 100 years.

This diet places more emphasis on utilizing natural ingredients that are around them.

Get to Know the Okinawa Diet Method


Interestingly, Okinawa is on the list of the world's blue zones. The blue zone in question is the area with the healthiest population over 100 years of age.

The longevity of Okinawans may be influenced by genetic, environmental and lifestyle factors. Launching from the Healthline page, many researchers believe that the most supportive thing is their diet, aka their diet.

This diet method refers to the traditional diet of the Okinawa people. They have unique diets and lifestyles, thus supporting a longer life expectancy of the people.

The traditional Okinawan diet consists of a low consumption of calories and fat. They also include vegetables and soy-based foods.

Along with the times, there are various interesting food menus. These foods contain different macronutrients than the previous Okinawa diet.

The Okinawa diet previously prioritized a low-calorie diet and prioritized carbohydrates. While the current version contains more protein and fat.

The macro nutrients contained in the Okinawa diet are described as follows.

1. The original Okinawa diet
  • Carbohydrates: 85%
  • Protein: 9%
  • Fat: 6%, including 2% saturated fat

2. Modern diet
  • Carbohydrates: 58%
  • Protein: 15%
  • Fat: 28%, including 7% saturated fat

Natural Foods Consumed by the People of Okinawa


Getting interested in the Okinawa diet? Well, this diet doesn't have many complicated rules. The food consumed is simple. In essence, this diet method prioritizes solid foods, high nutrition, and high in antioxidants from natural ingredients.

Okinawans eat very little rice. They usually get their calories from sweet potatoes, whole grains, nuts, and vegetables.

The following is an example of the Okinawa diet diet menu
  • Vegetables (58-60%): purple or orange yams, seaweed, bamboo shoots, daikon radishes, bitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya.
  • Grains (33%): millet, wheat, rice and noodles
  • Soy products (5%): tofu, miso, natto, edamame
  • Meat and seafood (1-2%): mostly white fish and seafood
  • Others (1%): alcohol, tea, spices and broth

For added antioxidants, you can drink jasmine flower tea or other spices, such as turmeric.

Benefits of the Okinawa Diet


After knowing the Okinawa diet food recommendations, now you must know the benefits that can be obtained while living it.

Most of these foods are high in nutrients and antioxidants, along with the health benefits of the Okinawa diet.

1. Long life

This diet supports a person to have a longer life. This can be seen from the age of Okinawa residents who can reach up to hundreds of years.

The content of antioxidants stored in food can slow down the aging process and ward off free radicals that cause inflammation.

In general, the Okinawa diet involves a variety of plant-based foods. There are many antioxidant and anti-inflammatory properties.

The food consumed is usually low in calories, high in carbohydrates and protein, compared to a western-style diet. Therefore, consumption of these foods can support a longer life expectancy.

2. Reducing the risk of chronic pain

Those who follow the Okinawa diet can reduce the risk of chronic diseases, such as heart problems, cancer and diabetes. This traditional diet also includes sweet potato foods.

Launching the Healthline page, according to a study, sweet potatoes are one of the healthiest foods. Besides having a lot of fiber, sweet potatoes are able to complement the needs of micronutrients, such as calcium, potassium, magnesium, and vitamins A and C.

Just like other vegetables, sweet potatoes also contain antioxidants called carotenoids. This content can prevent heart problems and type 2 diabetes.

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