Obesity is a condition of body weight that exceeds normal and can interfere with the health of the body. Several things can be done to prevent or reduce excess weight, such as changing diet, exercise regularly, and through surgery. Various diet programs can be done, one of which is by undergoing the Okinawa diet which has various health benefits.
What is the Okinawa Diet?
The Okinawa Diet is a traditional diet originating from the people of the island of Okinawa, Japan. This diet focuses more on consuming high-carbohydrate and low-calorie foods by emphasizing the consumption of vegetables that are rich in nutrients and fiber, as well as sources of lean protein. This diet also avoids consuming processed foods, high in saturated fats, and sugar. This diet is believed to be one of the reasons why the people of Okinawa Island have such a long life.
Okinawa Diet Menu
The Okinawa diet menu includes:
1. Vegetables (58-60%), especially tubers and vegetables, such as turnips, bamboo shoots, bitter melon, pumpkin, carrots, okra, green papaya, sweet potatoes and cabbage.
2. Grains (33%), such as wheat, oats, rice.
3. Foods with soy sources (5%), such as miso soup, tofu, edamame.
4. Lean meat and seafood (1-2%), usually white-fleshed fish, skinless chicken breast.
5. Others (1%), such as broth, spices, and tea (usually jasmine tea).
Characteristics of the Okinawan Diet
Some characteristics of the Okinawa diet are as follows:
1.Low consumption of meat, especially those with high fat content, such as beef and poultry.
2. Low consumption of animal products, such as milk.
3. High fiber intake.
4. Low calorie intake and focus on carbohydrates with a low glycemic index.
5. Low consumption of fruits and the tendency for fruits to be eaten as condiments or sweets after meals.
Benefits of the Okinawa Diet
Some of the benefits that can be gained from implementing the Okinawan diet are:
1. Extends life. This diet focuses on consuming plant-based foods which have high antioxidant and anti-inflammatory content.\
2. Improves heart health. This diet pattern uses a lot of vegetables that are rich in vitamin K and nitrates which are useful in maintaining heart function and controlling blood pressure.
3. Low risk of chronic diseases. Foods that are low in calories, low in fat, and high in fiber in the Okinawa diet menu can maintain body health and reduce the risk of chronic diseases, such as diabetes and cancer.
4. Prevent osteoporosis. Green vegetables in the Okinawa diet menu also contain high levels of calcium which can maintain bone density so that osteoporosis is avoided.
The Okinawa diet has various benefits for body health. If you want to lose weight and extend your life, this diet is worth implementing in a healthy lifestyle.
References:
1. Fadhil Rizal Makarim. Obesitas. Halodoc. Last reviewed: July 18, 2024. Available at: www.halodoc.com/kesehatan/obesitas
2. Ansley Hill. What Is the Okinawa Diet? Foods, Longevity, and More. Healthline. Last reviewed: July 11,2023. Available at: www.healthline.com/nutrition/okinawa-diet
3. Willcox, D.C., Scapagnini, G., dan Willcox, B.J. 2014. Healthy aging diets other than the Mediterranean: A Focus on the Okinawan Diet. Mechanisms of Ageing and Development. 136: 148-162.
4. Airindya Bella. Diet Okinawa, Ketahui Aturan Makan dan Manfaatnya. Alodokter. Last reviewed: June 2, 2023. Available at: https://www.alodokter.com/diet-okinawa-ketahui-aturan-makan-dan-manfaatnya