Japan is among the countries with the lowest obesity rate globally. While rates are slowly rising, the percentage of the population with clinical obesity (BMI > 30) remains extremely low, around 6.4%, cementing its status as one of the world’s healthiest nations. Today, we introduce the primary reasons why this country maintains such a low rate.
Washoku: Traditional Japanese Food is Inherently Healthy
Traditional Japanese food, which is collectively called as Washoku, is famous for its well-balanced nutrition. Every Japanese family follows the “ichiju-sansai” rule, which means “one soup and three dishes”, and this meal rule is considered as a healthy diet in Japan. The ideal menu of “ichiju-sansai” is miso soup (source of probiotics and vitamins), pickles or vegetable dishes (source of vitamins and fiber), fish or meat dishes (source of protein, vitamins, and minerals), egg dishes or soy products (source of vitamins, protein, and minerals), and a bowl of steamed rice (source of energy). Most dishes are served sautéed, boiled, or steamed, so usually they are low-fat and less-fattening compared to Western food.
Sufficient Nutrition Knowledge and Habits from an Early Age
Japanese people learn about nutrition early through the lunches served at their elementary and junior high schools every day. Each elementary school and junior high school in Japan has a nutritionist whose job is to arrange healthy lunch menus and monitor how they are cooked.
The lunch menus served at schools in Japan have well-balanced nutrition, and Japanese people eventually learn good eating habits from this mandatory food education (Shokuiku) every day. The school lunch system focuses on providing adequate micronutrients and fostering appreciation for local and traditional foods.
The Traditional Way Food is Served
Unlike Western meals, where appetizers, main course, and desserts are served one by one (sequence), Japanese food is often served all together.
By serving all components together on separate small plates, Japanese people can visualize and control the portion of each type of food they will eat, which prevents overconsumption and helps maintain nutritional balance.
Mindful Eating and Sequential Consumption
Another reason why Japanese people are not obese is due to their mindful approach to eating. This includes the widespread cultural philosophy of Hara Hachi Bu, which means eating until you are 80% full—a practice that promotes moderation and calorie restriction.
This is often combined with a natural sequential eating order that aids digestion and blood sugar control:
- Soup and vegetables (High fiber first)
- Protein (Dairy, meat, fish, or eggs)
- Carbohydrates (Rice, bread, or noodles)
- Desserts (If any)
This eating order prevents sudden blood sugar elevations, making it difficult for the body to gain fat.
Always Busy: They Move Around a Lot
Japanese people are very active in their everyday lives. Most of them use public transportation and walk a lot, especially in urban areas. The average person walks significantly more as part of their daily commute because public transportation is convenient and the cost of driving/parking is high. Japanese people walk an average of 8,000 steps a day, contributing significantly to their total daily calorie expenditure.
A Holistic Lifestyle
Japan’s consistently low obesity rate is not due to a single factor, but a holistic lifestyle built on traditional Washoku cuisine, early nutritional education, cultural emphasis on mindful portion control, and high levels of incidental physical activity.
