Table of ContentsView AllTable of ContentsHow It WorksEating the Okinawan WayWhat to EatWhat to RestrictThe Diet and LongevityOther Health BenefitsRestrictionsIs It for You?
Table of ContentsView All
View All
Table of Contents
How It Works
Eating the Okinawan Way
What to Eat
What to Restrict
The Diet and Longevity
Other Health Benefits
Restrictions
Is It for You?
The Okinawa diet is based on a traditional style of eating that people living in Japan’s Okinawa islands follow. This diet generally includes foods that are low in calories, with a lot of emphasis on consuming vegetables and legumes.
Okinawa is known as ablue zoneregion—a place where people are known to live longer, healthier lives compared to the rest of the world.More women aged 99 and older live in Okinawa than anywhere else.Research suggests the Okinawans’ lifestyle, including their diet, has helped promote their long lifespan.
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 ofprocessed, refined foods.
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.
Here is a breakdown of the macronutrients in the traditional Okinawa diet
How to Eat the Okinawan Way
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.
Stick to High-Quality Meats and Seafood
The Okinawan diet is generally consideredplant-based, but it does include small amounts of high-quality fish, seafood, and some pork. Less than 2% of the original Okinawan diet was made up of fish or meat.The modern version of the diet is a little more flexible and allows for more meat consumption.
Limit Grains and Dairy
Generally, you are encouraged to limit dairy and grains if you follow the Okinawan diet. This includes avoiding eggs, milk, cheese, butter, and white rice. Unlike many Japanese cultures, the Okinawans eat very little white rice.In its place, they load up on sweet potatoes, whole grains, legumes, and vegetables.
Some foods that are included in the Okinawan diet are:
Foods to be limited include:
Most Notable Benefit: Longevity
The Okinawans are known for their longevity. Research suggests 40 to 50 of every 100,000 people in Okinawa live to be 100 years old.The Okinawans’ long lifespans are likely due to several factors based on their genes and environment. Researchers also believe lifestyle factors, such as diet, are important contributors.
Studies have shown that lower-calorie, plant-based diets, such as the Okinawa diet, are linked to a longer life.This type of eating pattern also contributes to fewer diseases and health-related issues.
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.
Lower Risk of Cognitive Decline
Foods that containomega-3 fatty acids(found in fish) andantioxidantsmay help promote cognitive health. Researchers believe compounds in turmeric, seaweed, soy, and fatty fish (such as mackerel, salmon, and tuna) could have neuroprotective effects. One study found that the Okinawa diet could reduce the risk of cognitive impairment and age-related neurodegenerative disorders.
Reduces Risk of Chronic Diseases
Studies have found people in the Okinawa community develop fewer than average age-related illnesses, such as diabetes, cancer, and heart disease.Scientists believe their healthy lifestyle is the main reason. Several of the staple foods included in the Okinawa diet have anti-inflammatory properties that may lower the risk of chronic diseases.
Boosts Heart Health
The Okinawa diet is considered a heart-healthy approach. Overall, it’s low insaturated fat. It also includes fish rich in omega-3 fatty acids, which may promote heart health. Additionally, the diet is high in folate and fiber, which some studies suggest may help prevent heart disease.
Reduces Inflammation
The antioxidant-rich foods Okinawans consume can lower inflammation in your body. High amounts of inflammation have been linked to diseases, such as cancer, rheumatoid arthritis, type 2 diabetes, heart disease, mental illness, gastrointestinal disorders, lung diseases, neurodegenerative problems, and more.
Better Bone Health
Traditional Okinawan foods, such as tofu and leafy greens, contain a lot of calcium. 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.
Aids Weight Management
The Okinawa diet consists of whole, unprocessed foods, which are high in fiber and low in calories. This style of eating can help you maintain a healthy weight.The Okinawan way of eating until you are 80% full can also be a beneficial weight loss approach.
Improves Blood Sugar Control
Okinawan staple foods have alow-glycemic index, which means they cause a slow, steady rise in blood sugar when you eat them.Consuming low-glycemic foods may help control blood sugar and reduce your risk of type 2 diabetes.
Improved Gut Health
The Okinawa diet includes a lot of vegetables and legumes, which are rich in fiber. Foods that contain fiber may promote ahealthy gutand lessen your risk of developing gastrointestinal problems. One study found that an Okinawan-based diet led to a healthier gut microbiota.This means you have more “good” bacteria in your gut, which could help promote healthy digestion and overall health.
Top Downside: The Diet is Fairly Restrictive
Though the Okinawa diet can offer health benefits, it can be somewhat restrictive. 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. But you should always talk to a healthcare provider before starting a new diet, especially one that is restrictive.
Can Be High in Sodium
Modified Soy Sold in the United States
If you’re thinking of trying the Okinawa diet, you might want to consider the quality of soy that’s sold in the United States. Most of the soy that’s 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. It’s 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. It’s a good idea to talk to a healthcare provider if you’re interested in trying the Okinawa diet.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Buettner D, Skemp S.Blue zones: lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318-321. doi:10.1177/1559827616637066.Willcox BJ, Willcox DC, Suzuki M.Demographic, phenotypic, and genetic characteristics of centenarians in Okinawa and Japan: part 1—centenarians in Okinawa.Mech Ageing Dev. 2017;165:75-79. doi:10.1016/j.mad.2016.11.001Le Couteur DG, Solon-Biet S, Wahl D, et al.New horizons: dietary protein, ageing and the Okinawan ratio.Age Ageing. 2016;45(4):443-447. doi:10.1093/ageing/afw069Blue Zones.The Okinawa diet: eating and living to 100.Willcox DC, Scapagnini G, Willcox BJ.Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet.Mech Ageing Dev. 2014;136-137:148. doi: 10.1016/j.mad.2014.01.002Blue Zone.Why Japan’s longest-lived women hold the key to better health.American College of Lifestyle Medicine.The benefits of plant-based nutrition: longevity and quality of life.Harvard School of Public Health.Antioxidants.Varghese N, Werner S, Grimm A, Eckert A.Dietary mitophagy enhancer: a strategy for healthy brain aging?Antioxidants. 2020;9(10):932. doi:10.3390/antiox9100932Willcox BJ, Willcox DC.Caloric restriction, cr mimetics, and healthy aging in Okinawa: controversies and clinical implications.Curr Opin Clin Nutr Metab Care. 2014;17(1):51. doi:10.1097/MCO.0000000000000019.Yoshizaki T, Ishihara J, Kotemori A, et al.Association of vegetable, fruit, and Okinawan vegetable consumption with incident stroke and coronary heart disease.Journal of Epidemiology. 2020;30(1):37. doi:10.2188/jea.JE20180130National Institute of Environmental Health Sciences.Inflammation.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: important for bone health.Manoharan L, Roth B, Bang C, Stenlund H, Ohlsson B.An Okinawan-based Nordic diet leads to profound effects on gut microbiota and plasma metabolites linked to glucose and lipid metabolism.Nutrients. 2023;15(14):3273. doi:10.3390/nu15143273Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Centers for Disease Control and Prevention.About sodium and health.Food & Drug Administration.GMO crops, animal food, and beyond.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Buettner D, Skemp S.Blue zones: lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318-321. doi:10.1177/1559827616637066.Willcox BJ, Willcox DC, Suzuki M.Demographic, phenotypic, and genetic characteristics of centenarians in Okinawa and Japan: part 1—centenarians in Okinawa.Mech Ageing Dev. 2017;165:75-79. doi:10.1016/j.mad.2016.11.001Le Couteur DG, Solon-Biet S, Wahl D, et al.New horizons: dietary protein, ageing and the Okinawan ratio.Age Ageing. 2016;45(4):443-447. doi:10.1093/ageing/afw069Blue Zones.The Okinawa diet: eating and living to 100.Willcox DC, Scapagnini G, Willcox BJ.Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet.Mech Ageing Dev. 2014;136-137:148. doi: 10.1016/j.mad.2014.01.002Blue Zone.Why Japan’s longest-lived women hold the key to better health.American College of Lifestyle Medicine.The benefits of plant-based nutrition: longevity and quality of life.Harvard School of Public Health.Antioxidants.Varghese N, Werner S, Grimm A, Eckert A.Dietary mitophagy enhancer: a strategy for healthy brain aging?Antioxidants. 2020;9(10):932. doi:10.3390/antiox9100932Willcox BJ, Willcox DC.Caloric restriction, cr mimetics, and healthy aging in Okinawa: controversies and clinical implications.Curr Opin Clin Nutr Metab Care. 2014;17(1):51. doi:10.1097/MCO.0000000000000019.Yoshizaki T, Ishihara J, Kotemori A, et al.Association of vegetable, fruit, and Okinawan vegetable consumption with incident stroke and coronary heart disease.Journal of Epidemiology. 2020;30(1):37. doi:10.2188/jea.JE20180130National Institute of Environmental Health Sciences.Inflammation.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: important for bone health.Manoharan L, Roth B, Bang C, Stenlund H, Ohlsson B.An Okinawan-based Nordic diet leads to profound effects on gut microbiota and plasma metabolites linked to glucose and lipid metabolism.Nutrients. 2023;15(14):3273. doi:10.3390/nu15143273Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Centers for Disease Control and Prevention.About sodium and health.Food & Drug Administration.GMO crops, animal food, and beyond.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Buettner D, Skemp S.Blue zones: lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318-321. doi:10.1177/1559827616637066.Willcox BJ, Willcox DC, Suzuki M.Demographic, phenotypic, and genetic characteristics of centenarians in Okinawa and Japan: part 1—centenarians in Okinawa.Mech Ageing Dev. 2017;165:75-79. doi:10.1016/j.mad.2016.11.001Le Couteur DG, Solon-Biet S, Wahl D, et al.New horizons: dietary protein, ageing and the Okinawan ratio.Age Ageing. 2016;45(4):443-447. doi:10.1093/ageing/afw069Blue Zones.The Okinawa diet: eating and living to 100.Willcox DC, Scapagnini G, Willcox BJ.Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet.Mech Ageing Dev. 2014;136-137:148. doi: 10.1016/j.mad.2014.01.002Blue Zone.Why Japan’s longest-lived women hold the key to better health.American College of Lifestyle Medicine.The benefits of plant-based nutrition: longevity and quality of life.Harvard School of Public Health.Antioxidants.Varghese N, Werner S, Grimm A, Eckert A.Dietary mitophagy enhancer: a strategy for healthy brain aging?Antioxidants. 2020;9(10):932. doi:10.3390/antiox9100932Willcox BJ, Willcox DC.Caloric restriction, cr mimetics, and healthy aging in Okinawa: controversies and clinical implications.Curr Opin Clin Nutr Metab Care. 2014;17(1):51. doi:10.1097/MCO.0000000000000019.Yoshizaki T, Ishihara J, Kotemori A, et al.Association of vegetable, fruit, and Okinawan vegetable consumption with incident stroke and coronary heart disease.Journal of Epidemiology. 2020;30(1):37. doi:10.2188/jea.JE20180130National Institute of Environmental Health Sciences.Inflammation.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: important for bone health.Manoharan L, Roth B, Bang C, Stenlund H, Ohlsson B.An Okinawan-based Nordic diet leads to profound effects on gut microbiota and plasma metabolites linked to glucose and lipid metabolism.Nutrients. 2023;15(14):3273. doi:10.3390/nu15143273Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752Centers for Disease Control and Prevention.About sodium and health.Food & Drug Administration.GMO crops, animal food, and beyond.
Buettner D, Skemp S.Blue zones: lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318-321. doi:10.1177/1559827616637066.
Willcox BJ, Willcox DC, Suzuki M.Demographic, phenotypic, and genetic characteristics of centenarians in Okinawa and Japan: part 1—centenarians in Okinawa.Mech Ageing Dev. 2017;165:75-79. doi:10.1016/j.mad.2016.11.001
Le Couteur DG, Solon-Biet S, Wahl D, et al.New horizons: dietary protein, ageing and the Okinawan ratio.Age Ageing. 2016;45(4):443-447. doi:10.1093/ageing/afw069
Blue Zones.The Okinawa diet: eating and living to 100.
Willcox DC, Scapagnini G, Willcox BJ.Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet.Mech Ageing Dev. 2014;136-137:148. doi: 10.1016/j.mad.2014.01.002
Blue Zone.Why Japan’s longest-lived women hold the key to better health.
American College of Lifestyle Medicine.The benefits of plant-based nutrition: longevity and quality of life.
Harvard School of Public Health.Antioxidants.
Varghese N, Werner S, Grimm A, Eckert A.Dietary mitophagy enhancer: a strategy for healthy brain aging?Antioxidants. 2020;9(10):932. doi:10.3390/antiox9100932
Willcox BJ, Willcox DC.Caloric restriction, cr mimetics, and healthy aging in Okinawa: controversies and clinical implications.Curr Opin Clin Nutr Metab Care. 2014;17(1):51. doi:10.1097/MCO.0000000000000019.
Yoshizaki T, Ishihara J, Kotemori A, et al.Association of vegetable, fruit, and Okinawan vegetable consumption with incident stroke and coronary heart disease.Journal of Epidemiology. 2020;30(1):37. doi:10.2188/jea.JE20180130
National Institute of Environmental Health Sciences.Inflammation.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: important for bone health.
Manoharan L, Roth B, Bang C, Stenlund H, Ohlsson B.An Okinawan-based Nordic diet leads to profound effects on gut microbiota and plasma metabolites linked to glucose and lipid metabolism.Nutrients. 2023;15(14):3273. doi:10.3390/nu15143273
Kiani AK, Dhuli K, Donato K, et al.Main nutritional deficiencies.J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752
Centers for Disease Control and Prevention.About sodium and health.
Food & Drug Administration.GMO crops, animal food, and beyond.
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