The Secret of Longevity in Traditional Japanese Cuisine, From Ingredients to Preparation

Japan has a consistently high life expectancy and is one of the world’s leading countries in terms of longevity. According to data from Japan’s Ministry of Health, Labour and Welfare, as of September 2022, there were 90,526 centenarians in Japan, an increase of 4,016 from 2021. The Japanese are known for their healthy and long lives, which is closely related to their food culture. Traditional Japanese cuisine, or washoku, embodies healthy principles and wisdom in ingredient selection, portioning, and cooking methods.

Healthful Elements of Traditional Japanese Cuisine

In 2013, washoku was added to UNESCO’s Intangible Cultural Heritage of Humanity list.

The foundation of washoku is ichiju-sansai, which means “one soup and three dishes.” The soup, called miso soup, is accompanied by one main dish and two side dishes. Rice and a small serving of pickles are also essential.

Miso is made through the fermentation of organic soybeans, rice, wheat, and other grains, mixed with koji and salt. Miso comes in many varieties, varying in color from white to light brown to reddish-brown and boasting a rich complexity of sweet, salty, and sour flavors. The ingredients used in miso soup are versatile, offering a range of options for vegetarians, such as spinach and tofu, onion and potato, cabbage and green beans, radish, and scallion as mushroom flavors. Miso soup can be made with clams, crab legs, or small fish for those who prefer a seafood flavor.

The main dishes include fish, eggs, and meat. Fish is rich in protein, fats, vitamins, and minerals, providing the body with essential amino acids. It is exceptionally high in methionine and lysine, making it a high-quality protein.

Typically, side dishes consist of a combination of vegetables, root vegetables, and seaweed. Ingredients such as kelp, nori, and wakame (seaweed or “sea vegetables”) are rich in micronutrients and dietary fiber, which can help combat hypertension and diabetes.

study published by Fuji Women’s University in the journal Plant Foods for Human Nutrition found that subjects who consumed 200g of rice and 4g of wakame had significantly lower blood glucose and insulin levels 30 minutes after their meal than those who consumed 200g of rice alone. The study suggested that incorporating wakame into meals may help improve postprandial glucose homeostasis.

Pickles, or preserved vegetables, are a type of fermented food. Examples include white radishes, Chinese cabbage, plums, cucumbers, and carrots.

Brown rice is an excellent substitute for white rice, as it is high in dietary fiber, B vitamins, vitamin E, potassium, phosphorus, and other essential nutrients.

Cooking Techniques That Retain Nutrients in Food

Japanese cuisine often uses cooking methods such as steaming, boiling, and cold dishes, which help preserve the ingredients’ fiber, vitamins, minerals, and other active compounds and medicinal properties. Such techniques reduce the production of carcinogens and limit the use of oil, which is significant for health and longevity.

Generally, Japanese cuisine is low in oil, salt, and seasonings. The principle of this cuisine is to maintain the original flavor of various ingredients as much as possible, reflecting the Japanese cultural ethos of respecting nature.

Japanese cuisine uses a variety of fermented foods as its primary seasonings, including miso, soy sauce, vinegar, mirin, and sake. Fermented foods contain various enzymes that can improve digestion and boost immunity. Enzymes are highly sensitive to heat and can be easily destroyed, but many Japanese dishes do not require heating; hence, they tend to be enzyme-rich.

Research has found that fermented foods can reduce inflammation in the body. In a study published in Cell by a Stanford University School of Medicine research team, 36 healthy participants were analyzed over 17 weeks. The results showed that participants who consumed fermented foods had increased gut microbiota diversity and significantly reduced inflammatory markers, including IL-6, IL-10, and IL-12b, compared to those who consumed a high-fiber diet. IL-6, or interleukin-6, is a commonly used metric of chronic inflammation, particularly in conditions like type 2 diabetes and rheumatoid arthritis.

Junko Tokunaga, a medical professor at the Institute of Medical Sciences of the University of Tokyo, stated in an interview with Epoch Times that Japanese cuisine values diversity and strives for nutritional balance. Cooking ingredients are prepared in a way that does not destroy the nutritional value of vegetables. Japanese cuisine also emphasizes consuming a wide variety of foods in small quantities. Such a dietary structure is considered ideal.

However, Tokunaga also expressed concerns: “In recent years, Japanese cuisine has been influenced by Western-style diets, and the use of refined white rice with high sugar content has become more common. Coupled with irregular eating habits, the number of patients with lifestyle diseases, such as diabetes, is gradually increasing. If the current dietary habits are not changed, the Japanese people’s health status and life expectancy may be negatively affected.”

Green Tea Linked to Reduced Risk of Death

Green tea is often consumed in Japanese cuisine, a long-standing tradition in Japan. Green tea contains high levels of antioxidants such as catechins and vitamin C, which help prevent atherosclerosis and lower the risk of all-cause mortality.

study published in the international journal Stroke showed a negative correlation between green tea consumption and all-cause mortality in stroke or myocardial infarction survivors. Researchers followed 46,213 men and women (aged 40 to 79) for approximately 19 years, and the data analysis showed that stroke patients who drank seven or more cups of green tea per day had a multivariable risk reduction of about 62 percent, compared to stroke patients who did not drink green tea.

Aesthetic Food Presentation Brings Joy

Japanese cuisine is appreciated for its aesthetic. In addition to prioritizing fresh ingredients and emphasizing original flavors, washoku also values the art of food cutting and plating. The harmonious unity of color, fragrance, taste, and tableware emphasizes natural colors, rich flavors, and beautiful shapes. Japanese people often decorate their dishes with seasonal flowers and leaves and select tableware based on the food served, creating a pleasant dining experience.

(Ministry of Culture, Japan)

Japanese cuisine is highly regarded for its health benefits and low-fat content. The number of Japanese restaurants outside of Japan has been steadily increasing, making the experience of washoku available to people worldwide.


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