7 food lessons from Japan that will make an Indian super healthy

Japanese are an awesomely healthy lot. You hardly ever spot an overweight Japanese in Japan, plus they have long life spans and the rate of lifestyle diseases like diabetes and heart disease is remarkably low, too. How do they do it? Is it just good genes? Actually what works for them is their traditional, extremely sensible way of eating, and the way they treat and eat their food. We could do well to incorporate some of their wisdom.

Eat healthier grains

In Japan their main staple is short grain, sticky rice and it is had as - part of the main meals (gohan) as plain, boiled rice, rice cakes, sushi and even as dessert and sake (Japanese wine). It is in fact considered the soul of Japanese cuisine, and research has now even identified a compound in it that helps keep heart disease away. Their noodle choices are far healthier too: buckwheat noodles (also known as soba) and the thick wheat noodles known as udon (mostly used to make udon soup) are both loaded with vitamin B and fibre; soba in fact delivers better quality protein as compared to most other grains. Best news of course is that Japanese rarely consume white (refined) flour, and bread is simply not a part of their regular diet. Basically the cue here is to opt for healthier cereals over the refined ones. While buckwheat and udon might not be easily available in India, incorporating barley, bajra or ragi in our diet is definitely doable. (Isn't it!) 

Have probiotics

Japanese lay a lot of premium on gut health. "Keep the intestines healthy and happy, and your body will follow," they say (come to think of it even Ayurveda endorses this view), and practice what they preach by diligently consuming probiotics on a daily basis - as probiotic milk, in juices, yoghurt etc. Probiotics suppress the growth of harmful bacteria and help boost beneficial bacteria in the intestine, which translates into improved immunity, better digestion and umpteen other health benefits. Luckily now probiotics are easily available everywhere; go on make them a part of your diet.

Look towards the sea

Being an island, they know no other way and have always eaten more fish and other sea food compared to any other form of meat. This has been good for them. It's proven beyond doubt that omega-3 rich fatty fish help keep a tight control on cancer and other lifestyle diseases. Opting for fish instead of a meat curry, or ordering garlic shrimp in place of reshmi kebab should be a no brainer for us too. Vegetarians can get their omega-3 from walnuts and flaxseeds.

Have fewer desserts

Japanese don't eat a lot of desserts. Often seasonal fruits like Fuji apples, persimmons or tangerines are served after a meal, or maybe a small portion of pounded rice with a sweet bean paste topping. On special occasions, red bean and green tea desserts are relished. No sugary desserts at all! If they do eat ice cream (like the popular Mochi ice cream; a bit of ice cream rolled inside a small round rice cake known as mocha), then the portion is very small (one serving has just about 50 calories). This way they keep that metabolic bully - sugar - limited in their diet.

Snack smart

They snack smart too. Besides their three main meals, at around three in the afternoon, they have green tea with a small sweet or salty mocha, and often nibble on pickled vegetables. No super-sized potato chips, vada pao or samosas for them.

Use less oil in cooking

Japanese believe in tasting the produce instead of the spices or oil in their food. Stir frying, stewing and steaming are the favored means of cooking (only tempuras are fried, which is not a traditional food but apparently a Chinese and western influence). And soups and stews form a major part of their meals, which are made using no oil.

Eat with the eyes

Japanese follow the principle of "eating with the eyes"; they eat mindfully and slowly and thus derive more satisfaction per calorie. Plus they pay huge attention to presentation. Feeding your senses and thinking of mealtimes as stress breaks make meals more satisfying and slows one down enough to consume fewer calories. You can shovel more in your mouth with a fork, or you can savour each and every morsel with ohashi (chopsticks), the difference probably is what makes the Japanese a far healthier lot compared to many other populations. Following the Japanese lead by turning off the TVs and cell phones while eating, and spending more time enjoying meals, and deriving satisfaction from each bite, rather than wolfing food down on the run sounds like a sane advice for sure.