The Secret of Longevity in Traditional Japanese Cuisine, From Ingredients to Preparation
Japan is known for its longevity, with a consistently high life expectancy and a growing number of centenarians. The foundation of Japanese longevity lies in their food culture, specifically in traditional Japanese cuisine, or washoku. Washoku embodies healthy principles and wisdom in ingredient selection, portioning, and cooking methods.
Healthful Elements of Traditional Japanese Cuisine
Washoku consists of “one soup and three dishes” or ichiju-sansai. 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 parts of the meal.
Miso soup is made through the fermentation of organic soybeans, rice, wheat, koji, and salt. The ingredients used in miso soup offer a range of options for vegetarians, such as spinach and tofu, onion and potato, cabbage and green beans, radish, and scallion as mushroom flavors. The main dishes include fish, eggs, and meat, while the side dishes consist of a combination of vegetables, root vegetables, and seaweed such as kelp, nori, and wakame.
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 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. These techniques reduce the production of carcinogens and limit the use of oil.
Japanese cuisine is low in oil, salt, and seasonings, and values maintaining the original flavor of the ingredients as much as possible. A variety of fermented foods, such as miso, soy sauce, vinegar, mirin, and sake, are used as primary seasonings.
Green Tea Linked to Reduced Risk of Death
Green tea is often consumed in Japanese cuisine and is known for its high levels of antioxidants such as catechins and vitamin C. A study showed a negative correlation between green tea consumption and all-cause mortality in stroke or myocardial infarction survivors.
Aesthetic Food Presentation Brings Joy
Washoku values not just the taste of the food, but also its aesthetic presentation. Food is cut and plated with care, and the harmonious unity of color, fragrance, taste, and tableware emphasizes natural colors, rich flavors, and beautiful shapes. It is common to decorate dishes with seasonal flowers and leaves, and select tableware based on the food served.
Japanese cuisine is highly regarded for its health benefits and low-fat content. It is becoming increasingly available outside Japan, allowing people worldwide to experience the benefits of washoku.
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