The Complete Guide to the Okinawa Diet

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Medically Reviewed by Suzanne Fisher, RDMedically Reviewed by Suzanne Fisher, RD

The Okinawa Islands, located in southern Japan, are home to more centenarians—people aged 100 and older—than anywhere else in the world. People living on Okinawa have lower rates of cancer, dementia, and heart disease than Americans and tend to live healthier, longer lives.

In addition to strong social ties, genetics and physical activity, the traditional diet of Okinawans is believed to be one of the key factors influencing their long life.

How does it work?

The Okinawa Diet is a Blue Zone diet that was created after National Geographic researcher Dan Buettner analyzed the eating habits and lifestyles of residents of five regions of the world with the lowest rates of chronic disease and the longest life expectancy – known as the Blue Zones.

The diet aims to promote a long and healthy life by imitating the traditional eating habits of Okinawans. It is low-calorie and resembles a vegetarian diet, focusing on locally grown plant foods while limiting meat, dairy and processed foods.

The beneficial effects of the Okinawa diet on longevity are primarily due to the abundance of foods rich in vitamins, minerals and powerful antioxidants.

Antioxidants protect cells from damage caused by oxidative stress, which may contribute to diabetes, heart disease, cancer and other age-related diseases.

Guidelines

The Okinawan diet is low in calories and fat, moderate in protein, and high in fiber and complex carbohydrates. It has the following macronutrient breakdown:

90% of the traditional Okinawan diet is plant-based, with less than 1% consisting of fish, meat, dairy and eggs.

Unlike traditional Japanese diets that rely on white rice, most of the calories in the Okinawan diet come from sweet potatoes. This is because Okinawa’s frequent storms made it difficult to grow rice, and sweet potatoes, introduced from China in the 17th century, were more resistant to harsh weather.

Processed foods and refined sugar are discouraged, and water or jasmine tea are the main beverages consumed with meals. Alcohol is limited to the occasional drink in company.

The Okinawan diet has no set meal times or strict calorie guidelines. Instead, it emphasizes portion control and listening to hunger cues. The diet is known for its practice of “hara hachi bu,” which means stopping eating when you’re 80% full.

What to eat on the Okinawan diet

The Okinawan diet is based on eating primarily vegetables (mainly sweet potatoes), soy products, and whole grains, as well as moderate amounts of fish and alcohol, and smaller amounts of lean meat and fruit.

The diet includes the following products:

• Vegetables: Sweet potatoes (orange, yellow and purple), seaweed, mushrooms, dark green leafy vegetables, daikon radish, kelp, Chinese okra, carrots, pumpkin, burdock, bitter melon (goya), green papaya

• Soy-based products: Miso, tofu, edamame, natto

• Grains: Millet, pasta, rice

• Herbs and spices: Turmeric, mugwort, ginger

• Meat and seafood: Mainly fish and other sea animals, with a small amount of lean meat (mostly pork) for special occasions

• Fruit: Tropical fruits such as bananas, mangoes, passion fruit, pineapple

• Alcohol: Wine or sake

Modern advances in food technology and production have led to slightly higher amounts of protein and fat in the Okinawan diet, which may make the diet less restrictive. However, eating more protein and fat increases sodium intake, and the health benefits of this modern version are not well studied.

Products not in the diet

In Okinawa, most families could not afford meat or processed foods. Because the island was geographically isolated from the mainland, residents were forced to rely on locally grown staple foods.

The following foods are not found in the traditional Okinawan diet or are present in minimal amounts:

• Processed meat: Bacon, sausages, cold cuts, ham and cold cuts

• Processed foods: Sweetened beverages, processed cooking oil, packaged snacks, breakfast cereals, sweets

• Dairy: Milk, cheese, yogurt

• Some types of red meat and poultry products: Beef, chicken, eggs

• Other food products: Nuts and seeds

Meal ideas

Here’s what breakfast, lunch, and dinner might look like on the Okinawa diet:

• Breakfast: Miso soup with tofu and seaweed

• Lunch: Cream of Mushroom Soup (shiitake mushrooms, soy milk, miso paste, chopped leek and ginger) or Spicy Chickpea with Sweet Potato and Brown Rice (brown rice, sweet potato, garlic, fresh ginger, chickpeas, cinnamon, kale and turmeric)

• Dinner: Rice and bean sprouts (brown rice, chopped onion and garlic, ground sesame seeds, bean sprouts and soy sauce) or a stir-fried dish of bitter melon, carrots, cabbage and garlic, served with a small amount of fish or tofu

Benefits of the Okinawa Diet

The Okinawan diet is best known for its benefits for longevity. It may also help reduce the risk of some chronic diseases, including diabetes and heart disease.

Supports longevity

Okinawa, once known as the “land of the immortals,” boasts one of the highest life expectancies in the world, with women living longer than anywhere else.

Genetics, lifestyle and diet all play a role in Okinawans’ longevity, and their reliance on a mostly plant-based diet is a key factor. One study found that young adults could extend their life expectancy by more than a decade by switching from a typical Western diet to a plant-based diet rich in legumes, whole grains and nuts, and low in red and processed meats.

Another recent study found that replacing just half of red and processed meat or dairy with plant protein extends life expectancy by 8.7 months for meat and 7.6 months for dairy.

However, longevity in Okinawa is starting to decline. Experts believe this is partly due to a shift away from the traditional Okinawan plant-based diet toward a more Western diet.

Prevents chronic diseases

Okinawans have lower rates of heart disease, cancer, and dementia than Americans. This is partly due to their diet, which is low in saturated fat and calories but high in antioxidants, fiber, and other health-promoting nutrients.

The diet is rich in sweet potatoes, an excellent source of carotenoids and polysaccharides, which have anti-cancer, anti-inflammatory and antioxidant properties. Purple sweet potatoes are rich in anthocyanins, which have been linked to improved cognitive function and a reduced risk of diabetes, heart disease and cancer.

The Okinawa diet is based on listening to your hunger signals to avoid overeating. It is naturally low in calories, which can help you maintain an optimal weight. Being in a healthy weight range can reduce your risk of type 2 diabetes, high blood pressure and heart disease.

Disadvantages and potential threats

The traditional Okinawan diet can be restrictive, making it difficult to follow in the long term. The diet discourages certain nutrient-dense foods, such as nuts, seeds, dairy, eggs, and fruits. Avoiding these foods without careful meal planning can increase the risk of nutrient deficiencies.

Because about 85% of calories come from carbohydrates, the Okinawan diet is high in carbohydrates. Diabetics who follow the Okinawan diet may have difficulty maintaining ideal blood sugar levels.

There is no strong evidence that the Okinawan diet is better than less restrictive diets, such as the Mediterranean diet, which include a greater variety of nutrient-dense foods.

A quick overview

The Okinawa Diet is a Blue Zone diet based on the foods eaten by centenarians on the island of Okinawa in Japan. It consists primarily of sweet potatoes, vegetables, grains, and soy products, with small amounts of fish, pork, and fruit. It avoids processed foods, some meats, dairy, and salty snacks.

As a plant-based diet, the Okinawan diet may help improve longevity and protect against chronic diseases such as diabetes, heart disease and obesity. However, it can be restrictive and difficult to follow.

If you want to try the Okinawan diet, consider a modern version that includes a wide variety of nutrient-dense foods. This approach can help you get all the nutrients you need while offering similar or even better health benefits than the traditional Okinawan diet, without the rigidity.

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