How much fish do you eat?
Japanese food is becoming increasingly popular in the UK, and recent data released by the Office of National Statistics (ONS) highlights the health benefits of following a Japanese diet.
According to the study, Japanese women had the highest life expectancy of all females of the studied countries, with an average of 86.4 years. This is a significant increase on life expectancy of UK women, which sits at 82.8 years in England, 82.1 in Wales and Northern Ireland, and 80.7 in Scotland.
The marked difference in life expectancy between British and Japanese women is predominantly due to diet: a Japanese diet is rich in fish, vegetables and green tea – healthy ingredients that we should all be eating more of – whilst a typical British diet is high in fat and high in carbohydrates. Unsurprisingly, the ONS has advised the British public to adopt a similar lifestyle and eating habits to those of our Asian counterparts - in the hope of improving longevity.
Muriel Gall, dietitian at Sevenoaks Medical Centre, part of the London Bridge Hospital group examines just how a predilection for Japanese cuisine can be beneficial for your health.
So how does a Japanese diet differ to that of a Westerner and what are the exact benefits of these differences? According to recent statistics, the Japanese consume more than 70kg of fish per person per year, compared to a mere 26kg in Western Europe.
Muriel Gall highlights the three main benefits of consuming more fish: “Firstly, most fish are low in fat and saturated fat so this may have a positive effect on weight management and heart health. Secondly, if fish is eaten at more meals in the week than meat, the fish displaces, or replaces meat dishes that are higher in fat and saturated fat. Therefore eating more fish than meat can help to manage cholesterol levels, as saturated fat is known to increase cholesterol in the blood. Finally, oily fish, such as salmon, sardines, mackerel, herring, pilchards and trout are rich in healthy omega-3 fats that keep blood cells less sticky and less likely to clot. A clot in the blood vessels is the cause of a stroke or heart attack, so eating more oily fish may help reduce the risk of stroke or heart attack for this reason.”
In addition to the preference for fish, Japan also holds a strong culture for green tea. Muriel Gall explains: the health benefits of this staple drink: “Green tea is rich in antioxidants that help to prevent the build-up of fatty deposits in the blood vessels that can lead to high blood pressure and cardiovascular disease.”
Not only this, but the Japanese diet is also characterised by a high intake of vegetables, mushrooms, seaweeds, grains and soy products. Muriel Gall sheds some light on how these foods can improve our health and longevity: “Vegetable intake is lower in the UK. Eating more vegetables and fruit can help reduce the risk of cardiovascular disease, stroke, cancer and macular degeneration due to their antioxidant and fibre content. Current recommendations suggest we should all be eating at least 5 portions of 80g of fruit and vegetables per day, but less than half the UK population achieve this, whereas the Japanese eat more than this amount. Soya protein, as found in soya milk, soya beans, tofu and soya mince can help to reduce cholesterol levels and a lower cholesterol level reduces the risk of cardiovascular disease.”
However, the Japanese approach to food also goes beyond just its ingredients. An old saying in Japan is “hara hachi bu”, which means ‘stop eating when you feel full’. Smaller portion sizes and a lower calorie intake have both been attributed to Japanese health and longevity. Muriel Gall explains why: “When we eat a meal quickly it can take 15-30 minutes for our bodies to register that we are full and by this time we can often have continued to eat more food than our body requires. This is our body's mechanism for regulating our food intake, but this feeling of satiety in the body is a delayed response that allows you to continue to eat and possibly over-eat. If, like the Japanese, you stop eating before you are completely full this may help you to stop over-eating and becoming overweight.”