What does an Okinawa diet tweaked for the Indian plate look like?

If you are someone obsessed with Reels, you would have come across Japan’s futuristic innovations, with claims that the country is already living in 2050. From fancy vending machines and self-heating take-out meals to advanced public restrooms, Japan continues to impress with its cutting-edge technology. And let’s not forget J-Beauty, which is revolutionising the skincare industry.
Apart from leaving everyone impressed with the advancements, Japan is also imparting valuable lessons on healthy living, with the Okinawa diet gaining widespread popularity.
But can this diet be tweaked for the Indian plate? Let’s ask the experts.
Talking about the origin of the Okinawa diet, Anshul Singh, team leader, clinical nutrition and dietetics, Artemis Hospitals, Gurugram, shares, “It originates from Okinawa, Japan, a region that is popular for having one of the highest life expectancy rates in the world.”
The diet is primarily plant-based, emphasising vegetables, whole grains, soy products, and moderate amounts of fish.
“It became popular due to its association with longevity and low rates of chronic diseases among Okinawans. The diet’s focus on nutrient-dense, low-calorie foods with high antioxidant content has attracted global attention, especially among those interested in healthy ageing and disease prevention,” Singh adds.
The Okinawa diet’s simplicity and emphasis on whole foods make it an excellent option for those looking to improve their overall health.
Further, Eshanka Wahi, nutritionist and founder of Eat Clean With Eshanka, explains that there are two versions of the Okinawa diet: traditional and modern.
Staple foods in the Okinawa diet include sweet potatoes, bitter melon (goya), seaweed, tofu, and miso (fermented soybeans).
The diet also includes a variety of green and yellow vegetables, whole grains like rice and millet, and moderate amounts of fish, particularly rich in omega-3 fatty acids. Pork is occasionally consumed, often in small quantities.
However, some foods should be avoided, such as processed foods, refined sugars, and excessive amounts of meat and dairy.
“As the Okinawa population is known to have a long lifespan, one of the diet’s most obvious advantages is that it increases longevity. The emphasis it places on nutrient-dense meals that support cardiovascular health also significantly lowers the risk of heart disease,” says Priyanka Pranay Bandal, senior dietician at Manipal Hospital, Pune.
Meanwhile, many adopt the Okinawa diet for weight loss due to its low-calorie, high-fibre nature. The diet encourages the consumption of nutrient-dense, low-calorie foods, which can help in creating a calorie deficit, essential for weight loss.
Its emphasis on vegetables, whole grains, and lean proteins helps promote satiety, reducing the likelihood of overeating. The diet’s low sugar and low fat content also support weight management.
Additionally, antioxidants, which are rich in the diet, help prevent ageing and shield the body from its effects.
This diet also reduces inflammation. The high intake of vegetables, whole grains, and soy products helps regulate blood sugar levels and lower cholesterol.
Furthermore, the moderate consumption of fish provides essential omega-3 fatty acids, which are beneficial for brain and heart health.

This diet has lots of benefits (Photo: Getty Images)

According to Anshul Singh, while the Okinawa diet is generally considered healthy, its low calorie and fat intake may not be suitable for everyone, especially individuals with higher energy needs, such as athletes or those with physically demanding jobs.
Some people may experience fatigue or nutrient deficiencies if the diet is not carefully balanced, particularly in terms of protein, Vitamin B12, and iron.
Apart from this, those who are not used to a high intake of fibre may experience digestive discomfort when first adopting the diet.
“It’s important to ensure the diet is well-rounded and meets personal nutritional needs,” Singh adds.
“The Okinawa diet can be adapted for the Indian plate by incorporating local ingredients while maintaining the diet’s principles,” feels Eshanka Wahi.
Vegetable substitutes
Legumes and pulses
Grains
Fruits
Spices and flavourings
Protein sources
Healthy fats
Wahi adds that, like the Okinawa diet, it is crucial to focus on portion control and mindful eating practices. The ‘hara hachi bu’ principle, eating until you’re 80 per cent full, can be adopted.

It’s quite easy for Indians to adapt the Okinawa diet (Photo: Getty Images)

Meanwhile, for vegetarians and vegans in India, the Okinawa diet can be modified by incorporating plant-based protein sources such as lentils, chickpeas, kidney beans, and other legumes, which are staples in Indian cuisine.
Tofu and tempeh are great soy-based alternatives to fish, providing similar nutritional benefits. Nuts, seeds, and quinoa are also excellent sources of protein.
For those who eat dairy, low-fat yogurt and paneer can be included. “The key is to maintain the diet’s focus on nutrient-dense, unprocessed foods, and ensuring adequate protein intake,” concludes Anshul Singh.