A trendy way to live longer
The Okinawa diet, now trending on TikTok, isn’t just another health craze. Instead, it’s inspired by the everyday eating habits of “blue zone” centenarians, people who live to be 100 or older.
“The traditional Okinawan diet is high in plant-based foods and low in animal-based foods and added sugars,” says Heather Klug, a registered dietitian at Aurora Health Care. “This means the diet fuels the body with healthy carbs, soluble fiber, essential vitamins and minerals, and antioxidants that reduce inflammation and keep cells healthy and robust.”
On this diet, plant-based foods make up 90% of what you eat. Unlike other trendy high-protein or low-carb diets, the Okinawa diet focuses on complex carbohydrates, fiber-rich vegetables and powerful antioxidants found in foods, like purple sweet potatoes, seaweed and turmeric.
Other unique qualities include:
- Eating locally grown produce
- Focusing on whole versions of food, not processed or enriched foods
- Consuming beans and nuts daily
- Eating soy-based proteins, like tofu
- Choosing fish over red meat
“This way of eating leads to greater longevity and much lower rates of chronic diseases, such as high blood pressure, heart disease, type 2 diabetes and many cancers,” says Klug. “Okinawans have a fifth of the heart disease cases compared to Americans, about 50% less dementia, and remarkably low rates of breast and prostate cancer.”
Another key element is mindful eating. “Hara hachi bu,” a phrase Okinawans say before meals, means eat until you are 80% full. This phrase helps prevent overeating and encourages portion control.
Are there any downsides to the Okinawa diet?
“Without planning, it’s possible to miss nutrients, like vitamin B12, vitamin D and calcium,” Klug notes. “Fortified plant-based milks, soy and even a multivitamin can help prevent deficiencies. It may also help to include some animal-based foods, like yogurt or eggs.”
And don’t worry if you can’t find all the traditional Okinawan foods locally. Klug encourages you to focus on the bigger picture:
- Eat more vegetables, beans and whole grains
- Swap sugary drinks for water or tea
- Enjoy fruit for dessert
- Cook most meals at home
The Okinawa diet’s viral status might fade, but it’s simple, nourishing approach to food has stood the test of time and could help you do the same.
While this diet is generally well-tolerated, people with specific health needs should always check with a health care provider first.
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