Despite a high consumption of rice, the Japanese remain slim and healthy. How is this possible?
An American expat who lived on a Japanese farm for a year shares his observations on the eating habits and lifestyle that allow the Japanese to maintain a healthy weight, far from the obesity that affects one-third of Americans.
A bowl of rice: A controlled portion of about 200 calories
At his host family, our expat ate rice three times a day, but always in reasonable quantities. “A Japanese rice bowl is small, it contains about 140 grams of rice, which is roughly 200 calories,” he explains. Even rice-based snacks like onigiri (stuffed rice balls) do not exceed 175 calories each.
Miso, clear broth: These fat-burning soups consumed at every meal
“Most days, for two out of three meals, we had miso soup or a clear broth,” says the expat. A study has shown that consuming a soup like miso at the beginning of a meal can reduce the total caloric intake by 20%.
“This habit alone means that you will tend to eat 20% fewer calories for two out of three meals, seven days a week. It really adds up.”
Zero snacking, no junk food: The key to a balanced diet
During his stay, our American never saw anyone snacking between meals. “There was almost no junk food. It was taboo to eat while walking or in public.” In the United States, however, 20% of households’ food budget is devoted to “junk food.” Sodas, which are almost absent in Japan, alone represent 7 to 9% of the American food budget!
Walking, sitting on the floor: These habits boost caloric expenditure
“We walked a lot more than many Americans. It’s a huge factor,” emphasizes the expat.
Where he lived, everyone traveled on foot or by bicycle. Even sitting on a tatami mat engages more muscles than sitting in an armchair. “In the traditional house where I was, there were no chairs or sofas to slouch in.”
Waste, gluttony: Culturally frowned upon notions
In Japan, from a very young age, people learn to be grateful for food and not to waste it. “You never leave a single grain of rice in the bowl, you don’t waste the slightest crumb.” Asking for a second bowl and not finishing it would be very poorly viewed.
“Gluttony is not really a sin, it’s just something that isn’t done,” sums up the American.
As a result, despite a westernization of their diet, the Japanese remain the slimmest of the developed countries.
Only 3.6% of them are obese (BMI > 30) compared to 32% of Americans. Rice is clearly not the culprit of obesity!