Centenarians reveal: Which foods you should eat every day.
In five places worldwide, people reach an exceptionally old age. One of them is the village of Ogimi in the Japanese prefecture of Okinawa. Learn about the dietary habits of the inhabitants there here.
The small town of Ogimi on the southern Japanese island chain of Okinawa is famous for its high life expectancy.
Fewer than 3,000 people live in the village known as the "Village of Centenarians." According to a 2022 survey, Ogimi had 15 residents aged 100 or older.
Two-thirds of the people over 100 years old on the island lived independently without support until age 97. Okinawans experience low rates of heart attacks, strokes, and cancer.
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Researchers have long been working to understand the factors behind the longevity and healthy lifestyles of the people of Okinawa. They have now concluded that dietary habits play a key role.
The eating habits of the Okinawa diet emphasize a high intake of vegetables and fish, while meat and sugar are consumed only in small amounts.
Soy products, including tofu and miso, are also a regular part of the diet. The diet is also rich in complex carbohydrates and fiber, such as sweet potatoes, various root vegetables, and buckwheat soba noodles.
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The inhabitants of Okinawa prefer to combine carbohydrate sources with seafood, soy, berries, seaweed, and vegetables. Red meat and poultry are consumed only occasionally.
A wide variety of vegetables, such as shiitake mushrooms, bitter melon, and leafy greens, are used generously. The dish is often served with freshly brewed herbal tea.
A typical meal might consist of miso soup, steamed vegetables with seaweed, and a cup of jasmine tea.
Overall, the dishes are characterized by a low calorie content but a high carbohydrate content. A study shows that the carbohydrate-to-protein ratio in Okinawan cuisine closely matches recommendations for longevity diets.
The islanders avoid processed foods, harmful fats, and foods high in sugar.
Experts offer tips: How to follow the Okinawan diet
For the people there, their diet is more than just a habit – they take their time for their meals and only eat as much as they need to feel full.
Nutritionist Luiza Petre says following the Okinawa diet can support a longer, healthier life for anyone.
It's not necessary to completely overhaul your diet overnight. "Even minor adjustments can have health benefits," the expert told the American magazine 'Prevention'.
Petre offers concrete suggestions for incorporating the Okinawa diet into daily life. Swap regular potatoes, pasta, and white rice for sweet potatoes, and ensure that each meal includes a wide variety of vegetables. These changes align with the diet patterns seen among the island's centenarians. Petre further recommends adding more plant-based proteins, such as tofu and soybeans, to your meals. She also suggests enjoying herbal tea every day, as is common in Okinawan practice.
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