10 Good Reasons to Eat Japanese Food

Published September 12, 2016

You want to stay in shape and maintain good health? Eat Japanese! Not convinced? Here is a selection of the best health-friendly foods and eating habits from Japanese cuisine.

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1) Fatty Fish

Sushi, maki, and sashimi highlight fatty fish (often raw): tuna, salmon, herring, mackerel, etc. Fatty fish are rich in omega-3, fatty acids that are polyunsaturated and considered essential (they must be obtained through diet) and may support cardiovascular function.

2) Konjac

Used instead of traditional pasta (found in the form of noodles such as shirataki or tagliatelle-like kishimen) or added to dishes (in blocks cut into cubes), konnyaku or konjac, derived from a root, is considered as a potential appetite reducer. How? Due to a polysaccharide it contains (glucomannan) which can absorb up to 100 times its volume in water.

3) Ginger

Whether pickled in vinegar and served with sushi or used in recipes, ginger enhances many Japanese dishes. Its benefits? It seems to have antioxidant properties and may help the body face oxidative stress. It may also be known for supporting digestion.

4) Miso Soup

Miso soup accompanies most meals in Japan, and this is an excellent choice from a dietary and health perspective. Made from broth, miso (fermented soybean paste), and seaweed, miso soup is low in calories (around 40 kcal for a small bowl) and could have an appetite-reducing effect. Miso is also believed to offer digestive and detox benefits.

5) Seaweed

Seaweed, particularly wakame and nori, is an integral part of Japanese cuisine and is highly interesting from both a health and weight perspective. It contains good amounts of soluble fiber (which helps promote fullness and supports digestion) as well as phytosterols, which may help regulate cholesterol.

6) Fresh Products

Vegetables and fish are generally purchased very fresh and cooked quickly. The benefit? No added salt, additives, or fats from industrial processing, ensuring a healthier diet that is richer in vitamins and minerals.

7) Variety

Japanese cuisine is particularly diverse, with each meal consisting of many small dishes. This variety helps maximize food diversity and nutrient intake. It becomes easier to meet daily needs for vitamins, minerals, trace elements, etc.

8) Green Tea

Rich in catechins, a type of polyphenol with powerful antioxidant properties, green tea may offer numerous benefits. It may support weight management and, according to some studies, might also support cognitive function and bone density.

9) Vegetables

Vegetables (such as mushrooms, radishes, and edamame) play a key role in Japanese cuisine, and cooking methods (quick cooking with little or no fat) are light while preserving vitamins and minerals.

10) Smaller Portions

Small bowls, small plates… Japanese cuisine is known for its smaller portions. And that could be good for maintaining normal weight. In addition, eating with chopsticks encourages slower eating, which supports digestion and helps recognize feelings of fullness.

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