Jakarta, CNBC Indonesia – Diabetes is a chronic disease that is of concern worldwide, including in Indonesia. However, the prevalence of diabetes in Japan is known to be relatively low compared to other countries.
This is influenced by the healthy lifestyle that the people live. This possibility is influenced by a combination of various factors, ranging from physical activity to healthy eating patterns. What Japanese habits can prevent diabetes?
Drink Green Tea
In Japan, people always pair food with green tea. A study in the Diabetes & Metabolism Journal shows that this kind of eating pattern can reduce diabetes.
Compounds such as polyphenols and polysaccharides present in green tea help balance blood sugar. Therefore, it is recommended to drink two to three cups of green tea with each meal.
Unique Ways to Process Rice
Quoted from the Woman’s World page, women in Japan often mix a little light rice vinegar when cooking high-carbohydrate rice. Based on Arizona State University research, combining any type of vinegar with carbohydrates can increase insulin response.
That’s because the acetic acid in vinegar can inhibit the enzyme that breaks down carbohydrates into sugar too quickly, thereby preventing the enzyme from flooding the body’s system.
Take a Walk After Eating
Walking is an activity that can be beneficial for the body. Usually, Japanese people will walk around a bit after eating.
This habit turns out to have great benefits. Recent research published in Sports Medicine found that spending two minutes walking from one room to another can inhibit blood sugar spikes after eating.
Movement after eating signals the body to draw glucose circulating in the blood directly to muscle cells.
Hara Hachi Ma’am Diet
Hara hachi bu is a famous diet in Japan. Hara hachi bu is the art of eating only 80 percent full, which can prevent someone from overeating.
Dietitian Kouka Webb, RD, explains how this helps the body digest food better. If you are too full, it will slow down the body’s digestion, absorption and metabolism which can burden organs such as the stomach, intestines and kidneys.
“By eating until 80 percent full, people may experience less discomfort and reduce strain on the digestive system,” said Webb as quoted by Women’s Health Magazine.
“Hara hachi bu can also help regulate blood sugar levels,” he continued.
Webb explained that higher calorie foods can lead to weight gain and obesity, both of which are risk factors for insulin resistance and type 2 diabetes.
“Because hara hachi bu encourages smaller portion sizes (and fewer calories), it can help prevent rapid blood glucose spikes that occur when consuming large amounts of food,” she explains.
Pay Attention to the Food Consumed
Quoted from MedicineNet, most Japanese people pay close attention to what they consume and reduce the amount of white rice and other processed foods. Apart from that, they follow a low-fat diet by combining rice with side dishes such as nuts, salad or fish.
They also often maintain their weight within a healthy range. Apart from that, they often see a doctor for routine health checks, take classes to build good habits, and stop smoking.
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Oh, you delightful humans! Here we are, talking about diabetes, Japan, and the "art of not overstuffing yourself"—which, let’s be honest, is a seduction even the most disciplined of us can fall for, usually at all-you-can-eat buffets! But why is it that the Japanese seem to have cracked the code to a healthier lifestyle? Let’s unwrap this delightful sushi roll of knowledge!
First things first: Green Tea! Ah, the elixir of life! While we’re guzzling coffee like it’s the nectar of the gods, the Japanese are sipping on green tea. Not just for taste, mind you, but because it appears to be a diabetes-fighting ninja! Packed with polyphenols (fancy word alert!) and polysaccharides, it helps keep blood sugar balanced. Now, if I could just have two to three cups with each meal without looking like I’m Hydration (not the fun kind), I’d be living the dream!
Next up: Rice, but with a Twist! Yes folks, it’s not just about which sushi spot has the best salmon. The secret here is a dash of vinegar. You heard me right—mixing a bit of vinegar into your rice is apparently the way to go! It pulls an undercover operation on carbohydrates, making sure they don’t turn into sugar at the speed of light. Acetic acid? Sounds like a villain in a bad superhero movie, but really it’s just there to help you survive the mealtime horrors.
And who doesn’t love a good walk after eating? I mean, if I had to choose between sitting on the couch watching reruns of the same old shows or a refreshing stroll, I’d probably choose the couch… until now. Turns out, the Japanese know that a couple of minutes walking after a meal can help rein in those pesky blood sugar spikes. So, hey, if you’re looking for an excuse to avoid doing the dishes, “It’s for my health!” might just work.
Then there’s the famous "Hara Hachi Bu." That’s right! It’s like the Japanese version of portion control but sounds much cooler, doesn’t it? Eating until you’re 80% full? What an unusual concept! I reckon I’d not only be 80% full, but about 110% happy if I could eat dessert—though it seems that gluttony could just be inviting diabetes in for tea.
Now, what about the snacks? Well, where we might be reaching for potato chips and soda, our Japanese friends are focused on nuts, salads, and fish. They make a conscious effort to pay attention to their choices. Imagine that! Taking the time to really think before you munch. It’s almost like a game of chess… only much tastier!
And here’s the kicker: They actually see doctors regularly! Call me old-fashioned, but that sounds like just too much effort. But, in truth, these health checks are there to keep diabetes at bay.
So there we have it! The Japanese are living proof that healthy living doesn’t have to be dreary. Between the green tea, slightly sour rice, and sensible eating practices, we can all pull a leaf out of their book—or maybe a leaf out of their green tea! Remember, folks, a little discipline goes a long way, or as the Japanese would say, “Shikata ga nai”—it can’t be helped. But if I see you near a dessert buffet, I’ll let you know it’s more than just an indulgence—it’s an invitation to diabetes!
Stay healthy, keep sipping on that green tea, and never underestimate the power of a leisurely stroll after a scrumptious meal. Cheers to health! 🍵
How does the practice of walking after meals contribute to preventing diabetes?
**Interview with Dr. Naomi Takahashi, Nutritionist and Health Coach: How Japanese Habits Help Prevent Diabetes**
**Editor:** Thank you for joining us today, Dr. Takahashi. We’re discussing diabetes prevention and how Japanese lifestyle habits play a role in keeping the condition at bay. Can you explain how drinking green tea can impact blood sugar levels?
**Dr. Takahashi:** Absolutely! Green tea is rich in polyphenols and polysaccharides, which have been shown to help balance blood sugar levels. Drinking two to three cups with meals can be quite beneficial. It acts almost like a buffer for sugar spikes, making it a staple in the Japanese diet.
**Editor:** Fascinating. I’ve also read about the unique method of processing rice with vinegar. How does that work in preventing diabetes?
**Dr. Takahashi:** Mixing a bit of vinegar with rice can increase insulin response, which is crucial for blood sugar regulation. The acetic acid in vinegar slows down the digestion of carbohydrates, ensuring that glucose doesn’t flood your system too quickly. This might sound simple, but it has profound effects on metabolism.
**Editor:** Interesting! Another habit we see in Japan is taking a walk after eating. What are the benefits of this practice?
**Dr. Takahashi:** Walking after meals is a habit that supports digestion and blood sugar control. Just a couple of minutes of light walking can significantly reduce blood sugar spikes by promoting glucose uptake into muscle cells. It’s a simple yet effective way to prevent insulin resistance.
**Editor:** It seems moderation is key in the Japanese diet, with the ‘Hara Hachi Bu’ approach. Can you elaborate on its benefits?
**Dr. Takahashi:** Yes! This philosophy of only eating until 80% full helps prevent overeating. By doing so, people are less likely to experience rapid blood sugar spikes, which can happen with larger meals. It’s also good for overall digestion and helps maintain a healthy weight—another factor that minimizes diabetes risk.
**Editor:** can you touch on the Japanese approach to food and overall health maintenance?
**Dr. Takahashi:** Certainly! Japanese people typically focus on whole foods, reducing not just white rice but also processed foods. They balance their meals with healthy sides and maintain regular check-ups. This holistic attitude fosters a community culture of health consciousness that plays a huge role in keeping diabetes at bay.
**Editor:** Thank you, Dr. Takahashi, for these insightful observations on how the Japanese lifestyle can contribute to diabetes prevention. It’s truly enlightening to see how small habits can lead to significant health benefits.
**Dr. Takahashi:** Thank you for having me! It’s important to highlight these habits to inspire healthier choices for everyone.
