Can You Get Leaner and Live Longer with the Okinawa Diet?

by Marixie Ann Obsioma, MT, undergrad MD on March 30, 2022
Last updated on April 21, 2022

Okinawa is the largest of the Ryukyu Islands, which lie between the East China and Philippine Seas off the coast of Japan.

Can You Get Leaner and Live Longer with the Okinawa Diet

Okinawa is one of the world’s blue zones, which are made up of five distinct regions. In comparison to the rest of the world’s population, people who live in blue zones enjoy extraordinarily long and healthy lives.

How Does the Okinawa Diet Work? Foods, Longevity, and Other Topics

Several genetic, environmental, and lifestyle variables may contribute to Okinawans’ long lives. Experts feel that nutrition is one of the most powerful impacts.

The Okinawa diet is discussed in this article, including its main foods, health benefits, and potential concerns.

What is Okinawa’s Diet Like?

The traditional Okinawan diet, in its purest form, refers to the traditional eating habits of the people who live on the Japanese island of Okinawa. Their special food and way of life are attributed with giving them some of the world’s longest lifespans.

The traditional Okinawa diet is strong in carbohydrates and low in calories and fat. It emphasizes veggies and soy products, with minor portions of noodles, rice, pork, and fish thrown in here and there.

The modernization of food production and dietary patterns has resulted in a change in the macronutrient content of the Okinawa diet in recent years. It is still low in calories and mostly carbohydrate-based, but it now has more protein and fat.

Furthermore, Okinawan culture views food as medicine and employs many traditional Chinese medicine procedures. As a result, the diet includes health-promoting herbs and spices like turmeric and mugwort.

Daily physical activity and mindful nutrition are also important aspects of the Okinawan way of life.

Because of the health benefits associated with the traditional Okinawan diet, a popular version aimed at weight loss has emerged. Although it promotes the consumption of nutrient-dense foods, it is mainly influenced by the Western diet.

The traditional dietary and lifestyle practices of people who live on the Japanese island of Okinawa are referred to as the Okinawa diet, which is strong in carbs and vegetables. A popular variation encourages people to lose weight.

Foods to Consume

Many of the health benefits of the Okinawa diet can be linked to its abundance of full, nutrient-dense, high-antioxidant foods.

Antioxidants protect your body from cellular damage, while essential nutrients ensure that your body functions properly.

Okinawans, unlike the rest of Japan, eat extremely little rice. Instead, purple sweet potatoes are their primary source of calories, followed by whole grains, legumes, and fiber-rich veggies.

In a typical Okinawan diet, the following foods are staples:

  • Vegetables (58–60%): sweet potato (orange and purple), seaweed, kelp, bamboo shoots, daikon radish, bitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya
  • Grains (33%): millet, wheat, rice, and noodles
  • Soy foods (5%): tofu, miso, natto, and edamame
  • Meat and seafood (1–2%): mostly white fish, seafood, and occasional pork — all cuts, including organs
  • Other (1%): alcohol, tea, spices, and dashi (broth)

Furthermore, this diet includes a lot of jasmine tea, as well as antioxidant-rich spices like turmeric.

The traditional Okinawa diet consists primarily on highly nutritious plant-based foods, particularly sweet potatoes. These foods are high in antioxidants as well as fiber.

Food to Stay Away From

In comparison to a modern Western diet, the traditional Okinawa diet is rather restrictive.

For much of Okinawa’s history, a wide variety of foods have been unavailable due to the island’s relative isolation and terrain.

To stick to this diet, you’ll need to avoid the following food groups:

  • Meats: beef, poultry, and processed products like bacon, ham, salami, hot dogs, sausage, and other cured meats
  • Animal products: eggs and dairy, including milk, cheese, butter, and yogurt
  • Processed foods: refined sugars, grains, breakfast cereals, snacks, and processed cooking oils
  • Legumes: most legumes, other than soy beans
  • Other foods: most fruit, as well as nuts and seeds

The modern, mainstream form of the Okinawa diet provides for more flexibility because it is based mostly on calorie content.

Some lower-calorie foods, like fruit, may be allowed, but most higher-calorie foods, such as dairy, nuts, and seeds, are still restricted.

Several food groups are restricted or eliminated from the Okinawa diet, including most fruits, meat, dairy, nuts, seeds, and processed carbohydrates. Because of Okinawa’s geographic isolation, the traditional style of the diet has historically been limited.

The Okinawa Diet Has A Number of Health Benefits

The high antioxidant content and high-quality, nutritious foods in the Okinawa diet have a lot of health benefits.


The traditional Okinawa diet’s most prominent benefit is its apparent impact on lifespan. More centenarians — people who live to be at least 100 years old — reside on Okinawa than anywhere else on the planet.

The mainstream form of the diet promises to improve longevity as well, however there is no meaningful study to back up these claims.

Longevity is influenced by a variety of factors, including genetics and the environment, but lifestyle choices also play an important impact.

Free radicals, or reactive particles that cause stress and cellular damage in your body, may hasten the aging process.

Antioxidant-rich foods may help down the aging process by shielding cells from free radical damage and lowering inflammation, according to research.

The traditional Okinawa diet is mostly made up of plant-based foods with high antioxidant and anti-inflammatory properties, which may help people live longer.

The low-calorie, low-protein, and high-carb meals in the diet may also help you live longer.

Compared to high-protein Western diets, animal research suggest that a calorie-restricted diet with more carbs and less protein supports a longer lifespan.

To properly understand how the Okinawa diet may contribute to human longevity, more research is needed.

Chronic illness risk is reduced

Not only do Okinawans live longer lives, but they also have less chronic ailments including heart disease, cancer, and diabetes.

Okinawan foods are high in critical nutrients, fiber, and anti-inflammatory chemicals while being low in calories, refined sugar, and saturated fats, therefore diet is likely to play a role.

Sweet potatoes provide the majority of calories in the typical diet. According to several experts, the sweet potato is one of the healthiest foods available.

Sweet potatoes are high in fiber and have a low glycemic index (GI), which means they don’t cause rapid spikes in blood sugar. Calcium, potassium, magnesium, and vitamins A and C are among the vital components found in them.

Furthermore, carotenoids are strong plant components found in sweet potatoes and other colorful vegetables commonly consumed on Okinawa.

Carotenoids contain anti-inflammatory and antioxidant properties, and they may help to avoid heart disease and type 2 diabetes.

Okinawa’s diet also contains a significant amount of soy.

According to research, certain soy-based meals are linked to a lower risk of chronic diseases such as heart disease and certain types of cancer, including breast cancer.

Many of the foods found in the traditional Okinawa diet may help people live longer and have fewer chronic ailments.

Drawbacks That Could Occur

Although the Okinawa diet has numerous advantages, it also has some disadvantages.

Restricted in certain ways

The traditional Okinawa diet forbids a variety of items, many of which are nutritious.

This can make it difficult to stick to a rigorous diet and limit access to key nutrients. Furthermore, depending on your region, some Okinawan cuisine may be unavailable.

Fruit, nuts, seeds, and dairy, for example, are in short supply in the diet. These foods provide a good supply of fiber, vitamins, minerals, and antioxidants, which can help you stay healthy.

Restriction of these dietary groups may not be essential — and may even be harmful if nutrients aren’t replaced properly.

As a result, some people prefer the popular, weight-loss version of the Okinawa diet, which offers more food options.

Sodium content may be excessive

The Okinawa diet’s main disadvantage may be its high sodium level.

The salt content of some variations of the diet can reach 3,200 mg per day. Some people, particularly those with high blood pressure, may not be able to consume this amount of sodium.

If you have high blood pressure, the American Heart Association suggests limiting salt intake to 1,500 mg per day, and 2,300 mg per day if you have normal blood pressure.

High sodium intake can cause fluid retention in blood vessels, which can lead to high blood pressure.

Notably, the Okinawa diet is high in potassium, which may help to mitigate some of the detrimental consequences of high sodium consumption. Potassium supplementation aids in the removal of extra fluid from the kidneys, resulting in lower blood pressure.

If you want to attempt the Okinawa diet but need to watch your salt consumption, stay away from the high-sodium foods like miso soup and dashi.

The Okinawa diet has a number of drawbacks, including a high sodium intake and undue limitation of certain food groups. The diet, on the other hand, can be tweaked to reduce salt intake and include a greater variety of foods.

Is the Okinawa Diet Something You Should Try?

Despite the many health benefits of the Okinawa diet, some people may choose a less restrictive or carb-heavy diet.

Several features of the diet, such as the emphasis on veggies, fiber, and antioxidant-rich foods, as well as the restrictions on sugar, refined grains, and excess fat, may be beneficial to your health.

Okinawan culture’s lifestyle values, such as daily exercise and mindfulness, may potentially have demonstrable health advantages.

These concepts, however, can be applied to a variety of diverse diets and lifestyles.

If you’re not sure if the Okinawa diet is right for you, talk to your dietician or healthcare provider about creating a plan that’s personalized to your specific needs.

The Okinawa diet stresses a variety of healthy eating and lifestyle practices, including a high intake of vegetables. For other people, however, it may be overly restricted or carb-heavy.

Diet of Okinawa

The Okinawa diet plan has recently been a hot topic of debate among nutritionists and health-conscious consumers.

What makes the Okinawa people’ diet so unique?

One might ask how East Asians, particularly the Japanese, live longer than people from other regions of the world. The indigenous Okinawa islanders, who live off the coast of Japan in the wide Pacific Ocean, have a unique cuisine. People here, on the other hand, are said to have the greatest life expectancy on the globe!

According to a study agency report, an ordinary Okinawan can expect to live for 100 years of healthy and productive life. Many ideas have proposed that the secret to centenarian longevity resides in their genetic constitution. Recent community research studies on the Okinawa population, however, reveal that the most important element determining their lifespan is the basic cuisine they eat, which is based on information passed down through generations.

Dietary characteristics unique to Okinawa include:

  1. Calorie-restricted diet: The Okinawan diet is 20 percent lower in calories than the usual Japanese diet. The average Okinawan has a BMI (Body Mass Index) of 20, and their food has no more than one calorie per gram. Many studies show that food provides the human body with more harmful free radicals than external agents such as germs, viruses, chemicals, and so on. Calorie restriction, in some animal models like mice, is thought to improve health and reduce the aging process by restricting their nutritional energy intake below their daily average demands.
  2. Antioxidant-rich diet: The Okinawa diet consists primarily of GOY vegetables, fruits, roots, and tubers. These foods are high in antioxidant vitamins such as vitamin C and vitamin A, as well as flavonoid polyphenolic compounds such as ß-carotenes, lutein, and xanthine, as well as minerals such as calcium, iron, potassium, and zinc.
  3. Low in fat and sugar: The Okinawa diet is low in fat, with only 25% of the sugar and 75% of the grains found in the usual Japanese diet. Dietary fat and sugar restriction can help reduce the risk of coronary heart disease and stroke.
  4. Vegetarian and seafood-rich: The typical diet of the islanders contains a little amount of fish and more soy, low-calorie vegetables such as bitter melon, and other legumes. Meat, eggs, and dairy items are almost never ingested. Omega-3 essential fatty acids such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are found in fish (DHA). Soy (in the form of tofu) contains health-promoting components such as soluble dietary fiber, tannin antioxidants, and plant sterols, in addition to being a good source of protein. These phytonutrients work synergistically to protect against heart disease, stroke, colon cancer, and prostate cancer.

Food items are divided into four groups based on their caloric density, according to Okinawa diet proponents:

  • The “featherweight” foods: Food groups that provide less than or equal to 0.8 calories per gram belong to this category. Citrus fruits like orange, low-calorie vegetables like spinach, cucumber, etc. One can eat many servings per day without any reservations.
  • The “lightweight” foods: Food items with a calorific density of 0.8 to 1.5 per gram fall in this category. Certain fruits like banana and vegetables like potato are examples in this category. One should consume these in moderation.
  • The “middleweight” foods: Food group having a caloric density from 1.5 to 3.0 calories per gram, such as cereals like wheat, legume products, and lean meat included under this category. It advised that one should eat only while carefully monitoring the portion size.
  • The “heavyweight” foods: Food items which provide 3 to 9 calories per gram (300 to 900 calories per 100 g) belong in this category. Many oils and fats, nuts, oil seeds and red meat fall in this category, which one should eat only sparingly.
  • Okinawa’s diet is simple and natural. Green/orange/yellow (GOY) vegetables, fruits, roots, and tubers, as well as basic seafood, make up the majority of the diet. Each Okinawan consumes one calorie per gram of food on average, while the median BMI (Body Mass Index) is 20.


The Okinawa diet is based on the meals and way of life of the Okinawa islanders in Japan.

It promotes high-fiber, nutrient-dense veggies and lean protein sources while avoiding saturated fat, sugar, and processed meals.

It has some advantages, such as a longer lifespan, but it is also restrictive and heavy in sodium.

Nonetheless, a modern version of the diet removes some of these limits and focuses on weight loss. Keep in mind that this new version has not been subjected to a thorough scientific examination.

The Okinawa diet may be worth trying if you want to improve your overall health and increase your longevity.


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