Okinawa diet

The Okinawa diet describes a weight-loss diet based on the eating habits of the indigenous people of the Ryukyu Islands.

People from the Ryukyu Islands (of which Okinawa is the largest) have a life expectancy among the highest in the world, although the male life expectancy rank among Japanese prefectures has plummeted in recent years.

The traditional diet of the islanders contains 30% green and yellow vegetables. Although the traditional Japanese diet usually includes large quantities of rice, the traditional Okinawa diet consists of smaller quantities of rice; instead the staple is the purple-fleshed Okinawan sweet potato. The Okinawan diet has only 30% of the sugar and 15% of the grains of the average Japanese dietary intake.

The traditional diet also includes a tiny amount of fish (less than half a serving per day) and more in the way of soy and other legumes (6% of total caloric intake). Pork is highly valued, yet eaten very rarely. Every part of the pig is eaten, including internal organs.

Between a sample from Okinawa where life expectancies at birth and 65 were the longest in Japan, and a sample from Akita Prefecture where the life expectancies were much shorter, intakes of calcium, iron and vitamins A, B1, B2, and C, and the proportion of energy from proteins and fats were significantly higher in Okinawa than in Akita. Conversely, intakes of carbohydrates and salt were lower in Okinawa than in Akita.

Records from the early part of the 20th century show that Okinawans ate less than 1% of their diet from animals products with no dairy. More animal foods were introduced into the Okinawa diet in the mid to latter part of the 20th century.

The quantity of pork consumption per person a year in Okinawa is larger than that of the Japanese national average. For example, the quantity of pork consumption per person a year in Okinawa in 1979 was 7.9 kg (17 lb) which exceeded by about 50% that of the Japanese national average. However, pork is primarily only eaten at monthly festivals and the daily diet is almost entirely plant based.

The dietary intake of Okinawans compared to other Japanese circa 1950 shows that Okinawans consumed: fewer total calories (1785 vs. 2068), less polyunsaturated fat (4.8% of calories vs. 8%), less rice (154g vs. 328g), significantly less wheat, barley and other grains (38g vs. 153g), less sugars (3g vs. 8g), more legumes (71g vs. 55g), significantly less fish (15g vs. 62g), significantly less meat and poultry (3g vs. 11g), less eggs (1g vs. 7g), less dairy (<1g vs. 8g), much more sweet potatoes (849g vs. 66g), less other potatoes (2g vs. 47g), less fruit (<1g vs. 44g), and no pickled vegetables (0g vs. 42g). In short, the Okinawans circa 1950 ate sweet potatoes for 849 grams of the 1262 grams of food that they consumed, which constituted 69% of their total calories.

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