The Japanese are known to have a healthy diet that makes them live long. Apparently this diet is also able to reduce the risk of fatty liver disease.
Various kinds of diets can be done by those who want to start a healthy life. Actually diet is not only aimed at losing weight, but also maintaining a healthy body.
For example, the Japanese diet is often associated with good health and longevity. Those on the Japanese diet not only consume rich-tasting foods, but also benefit from preventing the risk of fatty liver.
The Japanese are known to rarely experience fatty liver disease or fatty liver. Fatty liver (fatty liver) is a condition in which excess fat accumulates in the liver which can cause inflammation and scar tissue in the liver.
1. What is the Japanese diet and its benefits?
According to Shalini Arvind, nutritionist at Fortis Hospital, Bengaluru, India, the Japanese diet emphasizes balance, mindful eating, and a focus on whole foods and seasonal produce. This principle is often followed by the Japanese and proven effective in reducing the risk of many chronic diseases, including fatty liver disease.
One of its important components, consumption of whole plant foods. Arvind explained the foods in question such as vegetables, fruits, whole grains, and nuts contain lots of fiber, antioxidants, and other phytonutrients that can help prevent inflammation and oxidative damage to the liver.
In addition, fish and seafood can also be consumed because they contain high levels of omega-3 fatty acids. It has anti-inflammatory and heart protective effects.
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Another uniqueness of the Japanese diet is their concept of 'hara hachi bu' which means 'to eat until 80 percent full.' With this concept, it can help reduce calorie intake which causes weight loss.
This practice of mindful eating helps to avoid overeating and potential weight gain. The type of food consumed is also able to avoid any discomfort that can occur in digestion.
Arvind revealed that even though Japanese people eat relatively high-carbohydrate foods, they have a low obesity rate.
2. The connection between the Japanese diet and fatty liver
In fatty liver disease, the Japanese diet has been shown to be effective in reducing the risk. Arvind suggests limiting your intake of red meat, processed foods and sugar. It is better to focus on whole plant foods which provide essential nutrients for the liver to function optimally and prevent damage.
Recent research published in the MDPI Journal found that the Japanese diet, which is rich in complex carbohydrates, such as rice and noodles, has a low glycemic index. Meaning they are digested slowly and cause a gradual release of glucose into the bloodstream. However, these conditions help stabilize blood sugar levels which can reduce the risk of fatty liver.
Meanwhile, a cross-sectional study investigated the relationship between dietary patterns, muscle mass, and the severity of liver fibrosis in patients with NAFLD (Nonalcoholic fatty liver disease). They found the Japanese diet was associated with the severity of liver fibrosis in Japanese patients with the condition NAFLD.
The study found that consuming more soy or processed soy foods, fish and seaweed as part of the Japanese diet was associated with a reduced likelihood of further fibrosis.
3. Foods consumed in the Japanese diet
With the concept of a plant-based diet, whole foods, and emphasizing balance, the types of foods commonly eaten include vegetables, fruits, whole grains, and seafood.
Vegetables are usually eaten raw, pickled, or simply cooked. Some of the most common vegetables the Japanese eat are eggplants, green beans, mushrooms, and radishes.
For fruits, the Japanese like to eat seasonal fruits like strawberries, peaches and grapes. But just enjoy it as needed.
Whole grains that are often consumed are rice, barley, and buckwheat noodles which are usually served as a side menu or as the main ingredients of stir-fries.
Seafood such as fish is an important part of Japanese life. They focused on fatty fish that contain omega-3s such as mackerel, sardines, salmon and tuna. This fish is usually prepared by roasting, boiling, making soup, or processed like sashimi.
The Japanese also like to eat legumes such as whole soybeans and edamame as well as processed soybeans such as tofu. These foods can be a good source of protein which is usually processed into soups and stews.
Of course they also like to eat fermented foods. For example miso, oyster sauce, and nato which can have a positive effect on bacteria for gut health.
As for the drink, Japanese people like to drink green tea which is known to be a rich source of antioxidants and offers many health benefits.