Low-calorie, nutritious & high in fiber
Japan’s Okinawa region’s unique dietary habits have been gaining traction globally. Often referred to as the Okinawa diet, this traditional way of eating, deeply ingrained in the island’s culture, emphasizes whole, unprocessed foods, plant-based proteins, and a mindful approach to nutrition. As the world increasingly grapples with diet-related health challenges, the Okinawa diet offers a compelling model for achieving optimal health and well-being.
LOOKING FOR SUBSTITUES? CHECK THESE OPTIONS OUT:
1. Instead of traditional purple sweet potatoes, pick Indian varieties like orange-fleshed sweet potatoes or regular potatoes in moderation.
2. Use greens like spinach, fenugreek, mustard greens, or drumstick leaves.
3. Incorporate vegetables like gourds (bottle gourd, ash gourd), carrots, pumpkin, and bitter melon
3. Introduce more lentils, chickpeas, kidney beans, and moong dal, which align with the protein and fiber content of the diet.
4. Tofu and tempeh can be included for those who enjoy soy products.
OKINAWA’S DIET CONSISTS OF:
1. Staple foods like sweet potatoes, bitter melon, seaweed, tofu, and miso (fermented soybeans).
2. Green and yellow vegetables, whole grains like rice and millet, and moderate amounts of fish, particularly rich in omega-3 fatty acids.
3. However, some foods should be avoided such as processed goods, refined sugars, and excessive amounts of meat and dairy.
EXPERT TIPS:
1. Include locally available and seasonal fruits like guava, papaya, pomegranate, and berries, instead of imported fruits.
2. Use turmeric, ginger, garlic, and cumin, which have anti-inflammatory properties, and add flavor.
3. Legumes, nuts, seeds, tofu, or panner can be a source of protein.
4. If you eat fish, opt for fatty fish like mackerel or sardines available in Indian markets.
5. Use minimal amounts of cold-pressed oils like mustard oil, coconut oil, or sesame oil, which are traditionally used in Indian cooking.
6. Meanwhile, for vegetarians and vegans in India, the Okinawa diet can be modified by incorporating plant-based protein sources.
7. Tofu and tempeh are great soy-based alternatives to fish, providing similar nutritional benefits.
Benefits of the diet:
1. The Okinawa diet can aid weight loss due to its low-calorie, high-fiber nature. The diet encourages nutrient-dense foods, which is essential for weight loss.
2. Its emphasis on vegetables, whole grains, and lean proteins helps promote satiety.
3. Antioxidants, which are rich in the diet, are said to have antiaging effects.
4. This diet also reduces inflammation. The high intake of vegetables, whole grains, and soy products is said to help regulate blood sugar levels and lower cholesterol.
