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JAPANESE DIET AND OTHER TRADITIONAL DIETS WITH HIGH FISH CONSUMPTION

 

It is clear that the eating habits followed in different parts of the planet vary in a surprising way. This not only has to do with the availability of food in an area, it is above all a philosophy of life. Asians are specialists in these matters, transcending their way of living to what they eat.

 

With the aim of sharing the wisdom of Japanese cuisine, books have been created such as "The Japan Diet: 30 days to a slimmer you" or "Japanese women do not get old or fat: secrets of my mother's Tokyo kitchen". This interest is due to the fact that the Japanese diet reduces the consumption of processed foods and that of saturated fats. For this reason, it is one of the areas with the lowest rate of obesity in the world, despite the development it has undergone in recent decades.

 

Keys to the success of the Japanese diet:

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  • High consumption of complex carbohydrates: these come from rice, whole grains, fruits, vegetables and legumes. Examples are peppers, green beans, zucchini, eggplant, onions, carrots, spinach, bamboo shoots, kale, cabbage, broccoli, beet, turnip, mushrooms, seaweed and soybeans.

  • Soy consumption in multiple products: it is especially important because it is an excellent source of vegetable proteins with hardly any saturated fats. However you have to be moderate in their consumption, as with the algae.

  • Multiple varieties of vegetables are consumed in all meals. The importance of this point lies in its low caloric intake, so that satiety is achieved with fewer calories consumed than other types of food. They are also an excellent source of vitamins and antioxidant compounds.

  • Consumption of fish: fish and seafood are a daily option, consuming, white fish, bluefish, crustaceans or cephalopods such as squid, assuming a contribution of omega-3 fatty acids.

  • Control in the portions: their dishes stand out for their careful preparation and presentation and the small size of the dishes. This preparation causes them to take more time at lunchtime, enjoying the food, which leads to the feeling of satiety arrives later than when eating fast.

 

The benefits of fish consumption are widely known in Pescanova and that is why we always try to move forward to provide our fans with the best products.

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OTHER DIETS

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The Japanese diet is not the only diet with a high consumption of fish, so we find examples such as the Mediterranean diet (the most studied for its benefits at health level) or the Nordic diet.

The Mediterranean diet is usual in Mediterranean areas, such as Greece or Italy (where some areas have some of the highest life expectancy) and its star element is olive oil, which is the main source of fat. In it, the consumption of vegetables, fruit, whole grains, nuts, fish and dairy with products such as pasta (small portions), hummus or beans is very important.

 

The Nordic diet is rich in whole grains (rye bread), blue fish, berries (like cranberries), vegetables and dairy products. It is less abundant in fruits, vegetables and olive oil, rich in vitamins and antioxidants, than the Mediterranean. However they provide antioxidants through berries and omega-3 thanks to blue fish.

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Although diets are based on certain food groups, the same products are not consumed in all countries, for example in the Nordic countries it is common to consume rye bread, while in the Mediterranean diet it is not usual.

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There are no wonderful foods, only properly balanced diets and healthy habits, such as control of rations and abundant physical exercise.

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