Washoku Diet: The 7 Japanese Superfoods That Centenarians Eat Daily (And They Have Nothing to Do With Sushi)

“The 9 Japanese Secrets” Series • Article #8

Forget trendy sushi or salty ramen.
The true Washoku diet, recognized by UNESCO as Intangible Cultural Heritage of Humanity, is much simpler, cheaper and more powerful.

It is the daily diet of many grandmothers aged 100–105 in Okinawa, and its essence is not about prohibiting foods or counting calories, but about balance, fermentation, variety and respect for natural ingredients .

Washoku is not a strict diet:
It is a way of eating that harmonizes flavor, nutrition and long-term health.

⭐ The 7 superfoods that are always on the table of a Japanese centenarian

1. Brown or semi-brown rice

The energy base of all meals.
It provides slow-absorbing carbohydrates, fiber, and stability for the microbiota.

2. Miso (fermented soybeans)

Consumed every morning in the form of soup.
It is rich in live probiotics, isoflavones, and peptides that contribute to better cardiovascular health.
Japanese studies link it to a lower risk of hypertension .

3. Natto (soybeans fermented with Bacillus subtilis)

The most surprising food for Westerners… and one of the most beneficial.
It contains nattokinase , an enzyme studied for its role in circulatory health, and vitamin K2 , essential for bone metabolism.
Its daily consumption is associated with a lower cardiovascular risk.

4. Small oily fish (mackerel, sardines, anchovies)

Centenarians prioritize small fish, rich in natural omega-3, vitamin D and minerals.
They are consumed 3-4 times a week, avoiding large fish with higher levels of heavy metals.

5. Seaweed (wakame, kombu, nori)

Rich in iodine, magnesium, calcium and antioxidants that we hardly find in terrestrial foods.
Kombu is the base of dashi broth, one of the pillars of Japanese flavor.

6. Seasonal vegetables

Goya (bitter melon), kabocha squash, purple sweet potato, and bamboo shoots are prominent in Okinawa.
Always cooked gently (steamed or sauteed) to preserve nutrients.

7. Green tea (sencha or matcha)

3 to 5 cups a day.
Rich in catechins, antioxidants studied for their impact on metabolic health and inflammation reduction.

⭐ The 5 simple rules of the Washoku diet that you can apply starting today

1. One plate, many colors
   Try to have at least 5 natural colors in each meal.

2. 70% plant-based, 30% protein + carbohydrates
   The base is plants, not animal protein.

3. Always include something fermented
   Miso, natto or pickles.

4. Small portions
   Apply Hara Hachibu: stop at 80% satiety.

5. Eating in company
   Food is also about connection, calm, and enjoyment.

⭐ Real Washoku one-day menu (easy to recreate at home)

Breakfast

• Miso soup with tofu and wakame

• Brown rice with a little natto

• Green tea

Meal

• Grilled mackerel

• Stir-fried vegetables with ginger and soy sauce

• Rice

• Pickled radish

• Dashi broth

Light dinner

• Seaweed and cucumber salad

• Steamed sweet potatoes

• Cold tofu with ponzu sauce

• Green tea

⭐ 30-Day Washoku Plan (to feel real results)

Week 1
Add miso soup to your breakfast 3 times a week.

Week 2
Include seaweed or oily fish in 4 meals.

Week 3
Try natto or prepare a 100% plant-based dinner.

Week 4
Cook a complete Washoku menu for family or friends.

Typical results by day 30:

✓ Easier digestion
✓ Less swelling
✓ More stable energy
✓ Brighter skin
✓ Fewer cravings and better hydration

⭐ Next article in the series (#9)

Next week:
“Japanese minimalism: how having fewer things reduces stress and prolongs life.”

You'll discover why de-inflating your home de-inflates your mind... and your body.

⭐ Which Japanese superfood are you going to try this week?

Write it in the comments and I'll share an easy recipe to get you started. 🍵
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