Dante Carrillo
The Japanese diet has long been revered and studied for its health benefits and its association with longevity. In 2013, the traditional Japanese diet, known as Washoku, was named a UNESCO Intangible Cultural Heritage. It is characterised by a high intake of fish, vegetables, and soybean products, and a low intake of fat, sugar, and dairy. The traditional Japanese diet is also linked to a reduced risk of cardiovascular disease and early death from heart disease or stroke.
| Characteristics | Values |
|---|---|
| Number of meals per day | 3 meals: breakfast, lunch, and dinner |
| Portion size | Small |
| Dairy products | No |
| Sugar | No |
| Fat | Low |
| Processed foods | No |
| Vegetables | High |
| Soy | High |
| Fish and seafood | High |
| Rice | High |
| Fermented foods | High |
| Snacks | Uncommon |
| Alcohol | Beer and sake are usually reserved for dinner |
| Tea | Hot green tea or cold barley tea |
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What You'll Learn
Low in dairy, red meat, poultry, added sugars and processed foods
The traditional Japanese diet is largely based on fresh, unprocessed foods with very few refined ingredients and sugars. It is low in dairy, red meat, and poultry, and instead focuses on fish, seafood, rice, and vegetables.
Dairy products, such as milk, yoghurt, butter, and cheese, are avoided, as are fatty cuts of red meat, like rump steak, flank steak, or lamb. Poultry is also not commonly consumed. Instead, the Japanese diet includes huge amounts of rice—a low-fat, complex carbohydrate that is served cooked and plain, with no butter or oil. A small bowl of rice is served with almost every meal, including breakfast.
The Japanese diet also includes a wide variety of land and sea vegetables, including seaweed, which is packed with health-boosting minerals and may help to reduce blood pressure. Vegetables are often cooked in dashi, a dried fish and sea vegetable-based stock, and are served in small portions. The Japanese diet is also rich in fermented soy products, such as tofu, miso, and natto, which are eaten at breakfast and have beneficial effects on gut health.
The traditional Japanese diet is also low in added sugars and processed foods. Desserts are usually based on natural ingredients, such as fruit, matcha, or red bean paste, and are served in small portions. Snacks are uncommon, which inherently limits popular snack foods like chips, popcorn, and crackers.
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High in grains, vegetables, fish and soy
The traditional Japanese diet is high in grains, vegetables, fish, and soy. It is considered very healthy and is linked to a range of health benefits, including a reduced risk of early death from heart disease or stroke. The Japanese diet is largely made up of fresh, unprocessed foods, with very few refined ingredients and sugars.
Rice is a staple food in Japan, with Japanese people consuming six times more rice per person than the average American. It is served with almost every meal, including breakfast, and is usually cooked and eaten without butter or oil. Noodles, such as soba (made from buckwheat flour) are also popular.
The Japanese diet includes a wide variety of vegetables, including seaweed, spinach, cabbage, bok choy, radish, peppers, tomatoes, bean sprouts, and eggplant. Vegetables are often cooked in dashi, a dried fish and sea vegetable-based stock. The Japanese also eat a lot of pickled fruits and vegetables, which are a great source of probiotics, promoting gut health.
Fish and seafood are also a large part of the Japanese diet, with residents of Japan's many islands consuming more fish than in other Asian countries. Fish is eaten raw in sushi and sashimi, as well as cooked. Soy is also a key part of the Japanese diet, with soybeans usually consumed in the form of tofu or fresh edamame. Fermented soybean products such as miso and natto are also popular staples.
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Small portions and few meals
The Japanese diet is characterised by small portions and few meals. It is a very restricted eating style, and should be followed for a short period of time, preferably under the supervision of a nutritionist.
The diet consists of eating three meals a day: breakfast, lunch, and dinner. Meals are served on small plates and bowls, with a variety of dishes to be enjoyed in rotation. This is in contrast to the Western approach of serving one large plate. The Japanese approach of eating small portions and bites of different foods is believed to create a rich harmony of flavours.
The Japanese diet is rich in fresh vegetables, soy, fish, and seafood, with staples including rice, cooked and pickled vegetables, and meat. It is largely fresh and unprocessed, with very few refined ingredients and sugars. It is also low in dairy, red meat, poultry, baked goods, and sugary or processed foods.
The Japanese diet is also characterised by the principle of 'hara hachi bu', which means eating until you are 80% full. This practice deters overeating and may contribute to a calorie deficit, which is necessary for weight loss.
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Natural ingredients and minimal refined ingredients
The traditional Japanese diet is largely based on fresh, natural ingredients and includes very few refined ingredients and sugars. The diet is rich in vegetables, has small portion sizes, and is naturally low in added sugar and fat.
The Japanese diet is characterised by a high intake of fish and soybean products, and a low intake of fat. It is also low in dairy, red meat, poultry, baked goods, and sugary or processed foods. The Japanese diet is also high in grains and vegetables, with moderate amounts of animal products and soy, but minimal dairy and fruit.
A typical Japanese meal consists of steamed rice or noodles served with a warm soup, a seafood or soy-based main dish, and a few side dishes. The side dishes are often vegetables, cooked in dashi, a dried fish and sea vegetable-based stock. Seaweed is a popular side dish, packed with health-boosting minerals and may help to reduce blood pressure.
The Japanese diet also includes fermented foods such as miso and natto, which are beneficial for gut health. Natto is traditionally consumed at breakfast and has a positive effect on blood clotting. Fruit is often consumed with breakfast or as a dessert, and green tea is a popular beverage, particularly matcha tea, which is rich in antioxidants.
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Green tea, barley tea, beer and sake
The traditional Japanese diet is largely fresh and unprocessed, with very few refined ingredients and sugars. It is rich in vegetables, has small portion sizes, and is low in added sugar and fat. The Japanese also have a high life expectancy and the lowest rates of obesity among men and women. This has been attributed to their traditional diet, which is low in calories and saturated fat yet high in nutrients.
Green Tea, Barley Tea, Beer, and Sake
Green tea, or matcha tea, is a popular beverage in Japan. It is made from the leaves of the Camellia sinensis plant and is known for its high antioxidant content, which has been linked to fighting cancer, viruses, and heart disease. Matcha is a type of green tea that is stone-ground into a powder and is often consumed as a thick, frothy tea. Green tea is typically enjoyed hot, but can also be served cold.
Barley tea, or mugicha in Japanese, is another popular beverage, especially during the summertime. It is made with roasted barley and water and is often enjoyed hot or iced, sweetened or unsweetened. Barley tea is caffeine-free, calorie-free, and rich in antioxidants, offering several potential health benefits. It is a common alternative to water in many Japanese households and is easily available in stores and restaurants or made at home. However, barley tea contains gluten and is not suitable for those on gluten- or grain-free diets.
Beer and sake, a Japanese rice wine, are alcoholic beverages typically reserved for dinner in Japan.
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Frequently asked questions
The traditional Japanese diet is largely fresh and unprocessed, with very few refined ingredients and sugars. It consists of a high intake of fish and soybean products, vegetables, rice, and small portions of meat.
Foods that should be avoided in the Japanese diet are mainly dairy products, excess fats, sugar, and processed foods.
The Japanese diet is linked to an array of health benefits. Research shows that the high-fibre, low-calorie diet may help reduce appetite and boost fullness, thus promoting weight control. The British Medical Journal also found that those who followed the Japanese diet had a reduced risk of dying early from heart disease or stroke.
