Know how the Japanese diet can help you fight fatty liver disease.

Just imagine: you are sitting in a traditional Japanese tea house. which is surrounded by the bright colors and flavors of many feasts You will be served a mouthful of grilled salmon. Savor the delicate balance of flavors and textures. while you sip green tea You will feel your body being nourished by the benefits of Japanese food. The Japanese live long and are known for their low incidence of chronic diseases, including fatty liver. Fatty liver is a condition in which there is too much fat in the liver. This can lead to inflammation and scarring in the liver. The Japanese diet has been proven to be effective in preventing and treating fatty liver. Find out what the Japanese diet is and how it can help protect your liver and overall health.

What is Japanese food and how is it useful?

The Japanese diet is a way of eating that has been linked to good health outcomes and longevity. mindful eating and a focus on whole foods and seasonal produce. Following these principles has shown that the Japanese diet is effective in reducing the risk of various chronic diseases. including fatty liver disease,” said Shalini Arvind, chief nutritionist, Fortis Hospital, Bengaluru.

One of the key elements of the Japanese diet is the emphasis on a whole plant-based diet. And legumes are the main ingredients for eating this way. by providing enough fiber antioxidant and other phytonutrients That can help prevent inflammation and free radical damage to the liver. Fish and seafood also have distinctive features. It is a rich source of omega-3 fatty acids, which have anti-inflammatory and heart-protective effects.

Reverse fatty liver mask with Japanese food
You can reduce the risk of fatty liver with Japanese food! Image Courtesy: Freepik

The nutrition expert further explains that another peculiarity of the Japanese diet is the concept of harahachibu, which literally means “eat until you are 80 percent full.” It generally reduces calorie intake and leads to weight loss. Practicing mindful eating helps to avoid overeating and possible weight gain and gastrointestinal discomfort. “In reality Even eating foods that are high in carbohydrates But the Japanese have one of the lowest obesity rates in the world,” Arvind said.

Eat until you are 80% full according to the Japanese diet.
The Japanese diet only means eating until you’re 80% full! Image Courtesy: Adobe Stock

How does Japanese food help with fatty liver?

When talking about fatty liver disease The Japanese diet has been proven effective in reducing risk, Arvind explains, by limiting consumption of red meat, processed foods and sugar, and emphasizing whole plant-based foods. The Japanese diet provides the liver with essential nutrients to function properly and prevent damage.

According to a recent study published in the journal MDPI, Japanese diets are rich in complex carbohydrates such as rice and noodles. which has a low glycemic index This means that they are digested slowly, allowing glucose to be gradually released into the bloodstream. This helps stabilize blood sugar levels, which can reduce the risk of fatty liver.

This cross-sectional study examined the relationship between eating patterns and diet patterns. skeletal muscle mass and the severity of liver fibrosis in Japanese patients with non-alcoholic fatty liver disease (NAFLD). Liver in Japanese patients with NAFLD. Studies have shown that higher consumption of soy and soy-based foods, fish and shellfish, and seaweed. Psoriasis, which is part of the Japanese diet, has been linked to a lower likelihood of developing advanced fibrosis.

What does Japanese food consist of?

Japanese cuisine is a plant-based diet. Focus on balance, variety and moderation. Here are the foods and food groups that are commonly included in the Japanese diet:

1. Vegetables: Japanese food focuses mainly on vegetables. They are usually eaten raw, pickled, or lightly cooked. The most common vegetables are radishes, eggplants, green beans, bamboo shoots and mushrooms.

2. Fruits: Fruits are also a regular part of the Japanese diet. Seasonal fruits such as persimmons, strawberries, peaches and grapes should be eaten in moderation.

3. Whole grains: Japanese cuisine contains a variety of whole grains such as rice, barley, buckwheat noodles and millet. These grains are often served as a side dish or as a base for stir-fries or noodles.

4. Seafood: Fish and seafood are an important part of Japanese cuisine. Emphasis is placed on small, fatty fish such as mackerel, sardines and salmon. Seafood is often grilled, stewed or in soups and stews.

Seafood is an integral part of the Japanese diet.
The Japanese diet consists of fatty fish known to help with fatty liver. Image Courtesy: Shutterstock

Also read: Sushi For Weight Loss: Is A Rice Dish Healthy For You?

5. Legumes: Legumes such as soybeans, tofu and edamame are common sources of protein in the Japanese diet. These foods are often consumed as a side dish or added to soups and stews.

6. Fermented foods: Fermented foods such as miso, soy sauce, and natto are staples in the Japanese diet and provide beneficial bacteria for digestive health.

7. Green Tea: Green tea is a traditional beverage in Japan and is often drunk throughout the day. It is known to be a rich source of antioxidants with many health benefits.

8. Snacks: Traditional Japanese snacks such as rice crackers, dried seaweed, and mochi (sweet glutinous rice cakes) are often consumed in moderation.

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