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The Japanese Washoku Diet - Longevity

  • Skye Six-Osher
  • Feb 4, 2024
  • 3 min read


The Japanese traditional diet is also known as Washoku which includes a high consumption of fresh fish, vegetables, steamed rice and soybean products and a low consumption of animal fat and meat, relying on an umami flavor for palatability and is deeply related to seasonality and annual rituals. The main components of a Washoku diet are varieties of seasonal foods, the technique of cooking foods with large amounts of high quality water, the well balanced nutritional benefits, and the value of health and family ties. Japanese culture promotes the tradition of eating together with family, strengthening bonds and connections. There is speculation that the Washoku diet is related to longevity of the people of Japan.

A prominent flavor in the Japanese diet is umami. Umami is the fifth flavor, it is the savory taste in foods. It is found in monosodium glutamate which defines many traditional asian flavors. Umami is elicited by free amino acid glutamate which is commercially prepared as MSG. Three umami receptors are present in the body, T1R1 + T1R3, mGluR4, and mGluR1. Umami can enhance the flavor of saltiness and sourness, making palatability more pleasant as well as enhancing aromas. There is a lot of stigma against MSG that stems from xenophobia and racism- there is very little evidence linking MSG intake to health problems. This began after the New England Journal of Medicine received a letter in 1968 describing sickness after consuming MSG and called it “Chinese Restaurant Syndrome” also commonly known as “MSG Symptom Complex”. Where research was then prompted and poorly designed studies used unrealistic amounts of MSG (about 5-30x more MSG than is commonly used). MSG can be used as a tool to lower sodium intake as it provides a unique savory flavor similar to salt.

Washoku has a large variety of foods, in small portions, with big flavors. Soups, abundant vegetables, and umami flavor creates an experience while dining and overall great nutritional benefits. Fish is widely consumed, which provides high quality protein sources and omega-3 fatty acids. Soybean based foods are another diet staple in Japanese culture, which includes fermented ingredients (providing probiotics), and reduces blood glucose levels. Studies have also found a lower calorie intake amongst men and women from Japan when being compared with other countries such as the USA, UK and Italy. Japanese people are seen to have lower BMI. However, Japanese people do have an increased salt intake (around 11 mg for men and 9 mg for women) with increased urinary excretions which is more than the <6 mg recommended intake. Despite increased salt intakes, Japanese people have a low rate of cardiovascular complications likely related to increased potassium intakes.

A great way to work with Japanese patients would be to enhance an already nutritious diet in a way that will prevent long term health problems. While there is no concrete evidence that MSG is harmful to one's health, limiting excessive use to prevent obesity is one way to monitor an individual's nutritional intakes. There is little evidence, but MSG was seen to cause an increase in obesity and BMI in those with low levels of physical activity, so how you would advise would depend on environmental factors such as this. Japanese people are typically lean because of their portion sizes, physical activity, and nutritious ingredients which is why they are able to use MSG and not gain weight. The Japanese people are consuming small portions to prevent overeating, have a higher vegetable intake which includes fiber and helps lower risk for CVD and mortality, high omega-3 fatty acids protect against inflammation and cancer risk, and much more. A Japanese American may be more inclined to consume larger portions or more fried foods than someone eating a traditional Japanese diet, which is something to look out for if working with a japanese patient.




 

Resources

https://reader.elsevier.com/reader/sd/pii/S2352618117300331?token=3375BB13FCAB9FD93EE 0FC747DE114F69519C28EBC32806033264528897AC72E5C66B36599AF62C96EEC629F90 CB8601&originRegion=us-east-1&originCreation=20230221174047

 
 
 

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