Health Lessons From International Cuisines - Japan
What is it about the Japanese or Indian diet that keeps obesity rates under five per cent? Why do some cultures excel in longevity? Learn Health Lessons From International Cuisines to enrich your health and wellbeing.
This is our first post of a series that shares some of the most beneficial and interesting elements of food cultures from different countries around the world. This post's focus is Japan.The Japanese have cultivated a rich, diverse food culture during the course of its long history. Encompassing not only seasonal ingredients and various cooking techniques, Japan’s food culture comprises of tableware and furnishings, architecture and an aesthetic and spiritual nature that's encapsulated by the tea ceremony. The core of Japanese cuisine The cultivation and consumption of rice has been a long-running tradition in Japanese food culture for more than 2,000 years. Today rice served with seasonal vegetables, tofu and fish remains at the core of native Japanese cuisine. Japanese take great pride in their seafood, as an island nation and serve up an array dishes with of fish, squid, octopus, eel and shellfish. Japan’s higher fish consumption compared to that of western countries is arguably a major contributing factor to the country’s low rate of heart disease. While fish is a great source of protein and omega-3 fatty acids, be mindful that fish such as tuna, king mackerel and swordfish consist of the heavy metal mercury, which can cause nervous system damage. Fish consumption is a controversial issue, with bluefin tuna being driven close to extinction. While milk is not typically a part of the Japanese diet, calcium is sourced from animal bones that flavour soup. Multi-course dinners are a tradition in Japan. Foods such as sliced raw fish, soup, grilled food and salad-like foods are served first, followed by miso soup, rice, sweets and fruit. Tea concludes the meal. Although you may think multi-course dinners mean more food, this is not necessarily the case. Portion sizes are small and this style of dinner draws out the meal time, giving your stomach more time to alert your brain that it is full. Small portion sizes As is done in most of Asia, the Japanese eat using chopsticks rather than a fork or spoon. Taking smaller bites when using chopsticks, promotes digestion. The Japanese also serve their meals on multiple small plates, to keep flavours isolated. This often results in reduced portions and helps control calorie intake. The Japanese follow a philosophy called hara hachi bunme, which involves stopping eating when you are 80 per cent full.
"Eight parts of a full stomach sustain the man; the other two sustain the doctor" - Yasutani
Emphasis on food’s appearance The Japanese have a reputation for creating visually appealing dishes. They serve up works of art; small, colourful visually appealing portions that tend to consist of an array of vibrant vegetables. Enhancing the appearance of foods creates a greater sense of appreciation. This may inspire you to consider everything you put in your mouth as a source of nourishment for your body. Use of seasonal ingredients Japan have long celebrated seasonality with rice planting and harvest festivals. The Japanese even have a word to describe seasonal food at its peak, shun. Bamboo shoots are commonly used for cooking in spring, while eggplant in summer and chestnuts in fall. Anticipating seasonal ingredients enhances the excitement of the upcoming season. Eating seasonally is a trend that is growing in the United States. For more information on which ingredients are season, see this info graphic. The growing trend of the importance of a healthy diet spurred a Japanese food boom overseas and led to the growth of Japanese restaurants in major cities around the world that serve sushi and tempura.