For a full text article on Japanese diet click here (source: WebMD)
Interestingly, Japanese diet was historically created due to scarcity of animal and plant resources. Lack of fuel led to raw fish consumption. Lack of wheat led to minimal gluten in the diet. General lack of food taught people to serve meals beautifully decorated on pretty dishes. About 2500 years ago rice was introduced to the island and it is still consumed as an important ingredient. Obviously, there is no lack of food anymore, but the diet has not changed much over time.
Important features: low fat, low sugar, low gluten, high in fish, low in read meat
Modern Japanese diet overview:
– soy-based foods (tofu and edamame beans)
– buckwheat or wheat (udon) noodles
– green tea rich in antioxidants
– a lot of vegetables (mainly simmered in a seasoned broth)
– fruit-based deserts
Scientific evidence suggests that Japanese diet is inversely associated with frailty in elderly women (Kobayashi et al, 2014). It may also have a protective effect against post-menopausal breast cancer, localized prostate cancer, cardiovascular disease (Tsugane, Sawada, 2014).
Mediterranean diet shopping list.
– Good fats from olives, extra virgin olive oil, nuts, avocados
– Fish and seafood at least twice a week
– Yogurt, cheese, eggs in small amounts
– Lots of vegetables
– Fruits for dessert
– Whole-grain breads, beans,seeds
– Red wine in moderation
Following Mediterranean diet patterns reduces the risk of cardiovascular disease and other chronic diseases, recent study found. According to this article, Mediterranean diet is negatively associated with the risk of Alzheimer, diabetes and osteoporosis. For weight loss purposes, Mediterranean diet should be followed for at least six months.