The secrets of eating Japanese food without gaining weight

Japan is a country full of unique culture. Japanese-related items, food, customs, etc. fascinate tourists from all over the world. Walking on the streets of Japan, you can find that most Japanese people are relatively thin, neither fat nor too thin. Japan is also one of the countries with the highest number of longevity in the world. These are all related to Japan’s traditional diet. The American health website “WebMD” analyzed the main dietary structure of the Japanese and discovered its health benefits and the secret of why the Japanese do not gain weight!

Japan has a unique food culture, and sushi and oden are both famous dishes.

A beautiful meal: Eat slowly and savor it

The Japanese are people who pay attention to small details, and the things they invent are quite ingenious. This extends to cooking, and we can see the Japanese's rigorous attitude towards things. Every dish is presented with great care in terms of placement, color matching, and harmony of ingredients. When people see beautifully presented food, they usually don't rush to wolf it down, but instead savor it slowly. This has unconsciously cultivated the Japanese habit of chewing slowly and eating slowly.

By slowing down your eating pace, you will have enough time to send satiety messages to your brain, so you won't eat too much or feel too full. According to statistics, the average Japanese person consumes 25% less calories per day than an American. Research from the University of Florida College of Medicine also pointed out that reducing daily calorie intake by just 8% can extend life expectancy, showing that in addition to preventing obesity, it also has considerable benefits for health care.

Japanese cuisine is often served in small plates or dishes, which can easily make people feel full. (Photography by Luo Shihua)

The magic of small plates: reducing your food intake

Anyone who has eaten Japanese food knows that the Japanese like to use small plates or bowls to serve various side dishes and pickles. Usually a tray contains 7 or 8 different plates. Foreign studies have pointed out that serving food on small plates can help reduce food intake through visual misleading.

A study by the University of Illinois found that people eat 45% more food on larger plates, while smaller bowls and plates filled to the brim make people appear to be eating more, but in reality the amount is smaller. However, this also reveals that most of the time, humans rely on their senses to determine how much they eat, rather than rationally understanding their own level of fullness.

Rice as the staple food: Increased satiety

The Japanese are a nation that loves rice very much, and rice is their staple food starting from breakfast. Rice is a carbohydrate, an essential nutrient for the human body, and can increase blood sugar, avoiding the craving for snacks such as biscuits and potato chips when you are craving for food. Moreover, cold dishes such as Japanese sushi contain more "resistant starch", which can stabilize blood sugar levels and prevent the accumulation of fat.

There are many kinds of vegetables in oden, which can provide enough dietary fiber. (picture/)

Oden: Rich in vegetables and dietary fiber

I believe everyone is familiar with oden, which is now available in convenience stores in Taiwan. Oden is a dish that every Japanese household cooks. It includes vegetable rolls, white radish, onions, carrots, mushrooms, tomatoes, etc. Almost any vegetables can be cooked together, so you can eat a variety of vegetables in one meal. The Japanese even have a bowl of oden and a bowl of rice for breakfast, which is a delicious and nutritious dish.

Sashimi dishes: Japanese people’s favorite sashimi dish is “sashimi”. Tuna, salmon, mackerel, sardines and herring are rich in omega-3 unsaturated fatty acids, which help protect cardiovascular health and promote children’s brain development.

If you want to learn how Japanese people eat, you can start by using small bowls and plates, choosing a variety of vegetables, and chewing slowly. When you start eating tomorrow, imagine yourself as a Japanese! Savoring every bite of food with an elegant heart will not only make you more satisfied, but also help reduce calorie intake and maintain a good figure!

★"The Secret of Cold Rice" What is resistant starch?