Okinawa Diet

Okinawa is one of Japan's southern prefectures. It consists of hundreds of the Ryukyu Islands in a chain over 1,000 km long. The chain extends southwest from Kyūshū, which is the most south-west top of Japan’s main islands, to Taiwan. Okinawa's capital, Naha, is located on Okinawa Island, which is the largest and most populous island. The disputed Senkaku Islands are also administered as part of Okinawa Prefecture at present. The island is largely composed of coral rock, which has been filtered by rainwater and created hundreds of caves throughout the islands. It is approximately 68 degrees (F) throughout the year on Okinawa.

People from Okinawa and adjacent islands have the highest life expectancy in the world, although their rank among Japanese prefectures has plummeted in recent years. Okinawa longevity has been attributed in part to the traditional local diet, but also to genetic inheritance, lifestyle, and environmental factors. Not only do they live longer, but they age better than the rest of the world – 90 and 100 year olds don’t think about retirement – they are just as active as they were in their 30s.

The diet of Okinawa’s (and other islanders) is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Their diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). With the exception of pork, almost no meat is consumed; virtually no eggs or dairy products are consumed either.

Commercial diets that the Okinawa traditions towards food focus on knowing how many calories are in each gram of food. The diet divides food into 4 categories based on caloric density: (1) "featherweight" foods, less than or equal to 0.8 calories per gram, (2) "lightweight" foods with a caloric density from 0.8 to 1.5 calories per, (3) "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram, and (4) "heavyweight" foods from 3 to 9 calories per gram.

The website for the Okinawa diet claims: 

•  The Okinawa Diet teaches you the right carbs, the right fats and the right proteins 
• The Okinawa Diet promises healthy loss of body fat rather than just body weight 
• The Okinawa Diet allows you to eat as much or more than you do now, with no hunger and fewer calories
• The Okinawa Diet lets you enjoy a delicious blend of East and West, enjoyed traditionally by Okinawa’s who are among the leanest, healthiest and longest lived people on earth

Okinawa’s have a low rate of depression, despite their gruesome history. While they are very active, Okinawa’s don’t go to gyms – they practice the profound respiration, the tai-chi and other activities that affect positively on the stress level. People there also take mutual care of each other, forming more coherent and supportive links than in the western world. Above all- there is a very strong positive attitude towards life: stress levels are extremely low.

Modern generations have begun to stray from traditional practice, which begins with them speaking popular Japanese, instead of their Japanese dialects; continuing to have anti-war/military sentiments; and have a more ‘modern’ view to life than elder Okinawa’s. Modern generations have seen a rise in obesity, cardiovascular disease and premature death – mostly due to the westernization of the area. 

One of the most common stories of Okinawa and the longevity/strength their people have is about Seikichi Uehara . Seikichi was a 96 year old man that beat a 30 something man in a karate match. Most 90-somethings in the United States, no offense, do not have the capacity to beat a 30 something year old in karate, let alone a 60-something year old. Okinawa's live such stress-free lives that their bodies stay true to their form for many years after 'typical' bodies do. This is something we should strive for, although I fear is much less attainable in today's Western society. Read the article about Seikichi and make your own conclusions!