Why are people so Healthy in Japan?

Summary

This video script explores the factors contributing to Japan's lower obesity rate compared to America, despite its modest obesity rate of 3.5%. It highlights the role of walking, smaller portion sizes, and the Japanese diet's emphasis on rice over wheat. The script delves into the benefits of fermented foods, balanced meat and seafood consumption, the inclusion of organ meats, green tea, and healthy school meals. It suggests that Japan's food culture plays a significant role in its overall health, offering insights that could be valuable for other countries.

Takeaways

• 🌍 Japan has a significantly lower obesity rate compared to America, with 3.5% versus 30%, indicating a generally healthier population.
• 🏥 Despite Japan's lower cancer rate, ranking #48 globally in 2012, it still faces health challenges, unlike America's higher ranking at #6.
• 🚶 Walking is a common mode of transportation in Tokyo, which contributes to a leaner population and less snacking due to the lack of eating on the go.
• 🚃 Tokyo's public transportation is efficient, which could influence walking habits and potentially contribute to better health.
• 🍱 Portion sizes in Japan are smaller, and people spend a higher percentage of their income on food compared to America, resulting in fewer daily calories consumed.
• 🍚 The Japanese diet includes more rice than wheat, which may have implications for health due to differences in gluten content and its effects on the body.
• 🧀 Fermented foods are a staple in the Japanese diet and are believed to support beneficial gut bacteria, which is increasingly recognized for its impact on health.
• 🐟 Japan has a higher consumption of seafood and a balanced intake of organ meats, which are rich in nutrients not found in muscle meat.
• 🍵 Green tea, with its anti-inflammatory and antioxidant properties, is a common beverage in Japan, potentially contributing to better health outcomes.
• 🧒 School meals in Japan are planned by nutritionists and emphasize healthy eating habits from a young age, including limited sugary drinks.
• 🥗 The overall Japanese food culture emphasizes real food over processed food products, which may play a significant role in the nation's health.

Q & A

What is the obesity rate in Japan compared to America, and what does it suggest about the health of the population?

Japan has an obesity rate of 3.5%, while America has a significantly higher rate of 30%. This suggests that Japan's population is generally healthier due to the lower obesity rate, which is associated with fewer health complications.

Why does the speaker contrast Japan with America in the script?

The speaker contrasts Japan with America because these are the two countries they have lived in, providing them with personal experience and insight into the health and lifestyle differences between the two nations.

How does the convenience of public transportation in Tokyo contribute to the health of its residents?

The convenience of public transportation in Tokyo encourages residents to walk more, as destinations are usually within a 20-minute walk from train, subway, or bus stations. This increased physical activity can help people stay lean and healthy.

What is the average body mass index like across different prefectures in Japan, and how does car ownership relate to it?

The average body mass index does not change drastically from prefecture to prefecture in Japan, and there is no strong correlation between higher car ownership and higher body mass index, indicating that factors other than transportation contribute to health.

How do portion sizes in Japan compare to those in America, and what was the average food expenditure as a percentage of income in 2014?

Portion sizes in Japan are typically smaller than those in America. In 2014, people in Japan spent about 13.5% of their income on food, which is more than twice what people in America spent, suggesting that Japanese people spend more for smaller portions.

What is the average daily calorie consumption in America and Japan, and what does it indicate about dietary habits?

In 2013, the average daily calorie consumption was 3682 in America and 2726 in Japan. This indicates that Japanese people consume fewer calories per day, which could contribute to their lower obesity rates.

How does the consumption of wheat and rice differ between Japan and America, and what health implications might this have?

Japan and America eat about the same amount of wheat and rice combined, but Japan consumes about half as much wheat as America. Some studies suggest that wheat gluten might contribute to body fat, inflammation, and insulin resistance, which could have health implications.

Why are fermented foods considered beneficial to health, and which fermented foods are commonly consumed in Japan?

Fermented foods are beneficial because they support the growth of beneficial bacteria in the gut, which is important for overall health. Common fermented foods in Japan include natto, soy sauce, miso, fermented fish, tsukemono (pickled vegetables), and kimchi.

What is the difference in meat and seafood consumption between the U.S. and Japan, and why might a higher fish intake be beneficial?

In 2017, the U.S. had a per capita meat consumption of 98.4 kg, while Japan consumed 51.4 kg of meat. The U.S. consumed 7 kg of seafood per capita in 2015, compared to Japan's 27.3 kg in 2014. A higher fish intake is generally beneficial due to the health benefits associated with omega-3 fatty acids and other nutrients found in fish.

How does the consumption of organ meats in Japan differ from that in America, and what are the potential health benefits?

Organ meats are more commonly consumed in Japan than in America, where they are not a usual part of the diet. Organ meats are rich in certain vitamins and nutrients that muscle meat lacks, such as glycine, which has anti-inflammatory properties and can improve insulin response.

What role does green tea play in Japanese health and diet, and how does it compare to the consumption of sugary drinks?

Green tea is widely consumed in Japan and has been found to have anti-inflammatory, antioxidant, and anti-cancer effects. It is also associated with lower blood sugar levels. The prevalence of green tea in Japan contrasts with the high consumption of sugary sodas in America, which can contribute to obesity and other health issues.

How are school meals in Japan different from those in America, and what impact might this have on children's health?

School meals in Japan are planned by nutritionists, cooked mostly from scratch using local ingredients, and served in the classroom by students. The only drink allowed is milk, which contrasts with the availability of sugary drinks in American schools. This approach may contribute to healthier eating habits and better overall health for Japanese children.

Outlines

00:00

🏥 Health Comparison and Lifestyle Factors in Japan and America

This paragraph discusses the health disparities between Japan and America, focusing on obesity rates and cancer rankings. It emphasizes the health benefits of walking and public transportation in Tokyo, which contribute to a leaner population. The speaker also touches on the correlation between car ownership and body mass index, portion sizes, and the cost of food in Japan. Additionally, it mentions the calorie consumption differences between the two countries and the potential impact of gluten on health, referencing a 2012 Brazilian study.

05:02

🍽️ Dietary Habits and Their Impact on Health in Japan

The second paragraph delves into the Japanese diet, highlighting the consumption of rice over wheat and the health implications of gluten found in wheat. It discusses the role of fermented foods in the Japanese diet and their potential benefits for gut health, referencing Élie Metchnikoff's theory on lactic acid bacteria. The paragraph also covers the balanced meat and seafood consumption in Japan, the nutritional benefits of organ meats, and the prevalence of green tea, which is known for its anti-inflammatory and antioxidant properties.

10:03

📚 The Influence of Food Culture and Education on Health

In the final paragraph, the focus shifts to the role of food culture and education in maintaining health. It discusses the balanced meat consumption in Japan, the inclusion of organ meats in the diet, and the benefits of green tea as a healthier alternative to sugary sodas. The paragraph also highlights the importance of early exposure to healthy eating habits through school meals in Japan, which are planned by nutritionists and emphasize the consumption of milk over sugary drinks. Lastly, it mentions the sponsorship by Audible and the speaker's research process, which involves listening to non-fiction books for insights.

Keywords

💡Obesity rate

The obesity rate refers to the percentage of a population that is considered obese, which is typically defined by a body mass index (BMI) of 30 or higher. In the video, the obesity rate is used to compare the health of Japan, with a rate of 3.5%, to that of America, with a rate of 30%, highlighting the lower prevalence of obesity in Japan as an indicator of better overall health.

💡Health complications

Health complications are medical issues that arise as a result of a particular condition or lifestyle factor. The script discusses how being overweight or obese can lead to numerous health complications, thus emphasizing the importance of maintaining a healthy weight for overall well-being.

💡Cancer rates

Cancer rates indicate the number of new cancer cases per a certain population size within a given time frame. The video script mentions Japan's ranking on the 2012 top 50 list for cancer rates, being near the bottom at rank #48, compared to America's rank #6, to illustrate differences in the prevalence of cancer between the two countries.

💡Portion sizes

Portion sizes refer to the quantity of food served at one time. The script notes that portion sizes in Japan are typically smaller, which may contribute to the lower calorie intake and potentially healthier diets of the Japanese population.

💡Calories

Calories are a measure of the energy content in food and drink. The video script provides statistics on daily calorie consumption in America and Japan, with Americans consuming 3682 calories per person per day compared to 2726 in Japan, suggesting a possible link between calorie intake and health outcomes.

💡Gluten

Gluten is a protein found in wheat and related grains. The script discusses research suggesting that gluten may have unique properties that could contribute to body fat, inflammation, and insulin resistance, and how the Japanese diet, which consumes less wheat, might be affected by this.

💡Fermented foods

Fermented foods are those that have been processed using microorganisms to bring about a change in flavor or preservation. The video highlights the regular consumption of fermented foods in Japan, such as natto and miso, and their potential health benefits, including the support of beneficial gut bacteria.

💡Meat consumption

Meat consumption refers to the quantity of meat products that are eaten. The script contrasts the total meat consumption in the U.S. with that in Japan, noting that the Japanese also consume more fish and seafood, which is generally considered healthier.

💡Organ meats

Organ meats are edible animal organs, such as liver and kidneys. The video script discusses the nutritional benefits of organ meats, which are rich in certain vitamins and nutrients not found in muscle meat, and their relative prevalence in the Japanese diet compared to the American diet.

💡Green tea

Green tea is a type of tea that is made from the leaves of the Camellia sinensis plant. The script mentions the health benefits of green tea, such as its anti-inflammatory, antioxidant, and blood sugar-lowering effects, and how its regular consumption in Japan may contribute to the country's health.

💡School meals

School meals refer to the food provided to students in educational institutions. The video script describes how in Japan, school meals are planned by nutritionists and cooked from local ingredients, which may contribute to the development of healthy eating habits from a young age.

Highlights

Japan's obesity rate of 3.5% is significantly lower than America's 30%, suggesting a healthier population.

Japan ranks #48 in cancer rates, compared to America's #6, indicating a lower prevalence of cancer.

Walking is a common mode of transportation in Tokyo, potentially contributing to lower obesity rates.

Public transportation in Tokyo is convenient, reducing the need for car ownership and promoting physical activity.

Portion sizes in Japan are smaller, which may contribute to lower calorie intake compared to America.

Japanese people spend more on food for fewer calories, suggesting a preference for quality over quantity.

The Japanese diet includes less wheat and more rice, which may have implications for health based on recent studies.

Fermented foods are a staple in the Japanese diet, which could support beneficial gut bacteria.

Meat consumption in Japan is lower, with a higher intake of fish and seafood, which is generally healthier.

The consumption of organ meats in Japan is more common than in America, providing a balance of nutrients.

Green tea, rich in antioxidants, is widely consumed in Japan and may contribute to health benefits.

Japanese school meals are planned by nutritionists and cooked from scratch, promoting healthy eating habits from a young age.

The Japanese diet is less focused on processed foods and more on whole foods, which could be a key to their health.

The video discusses the potential health benefits of a diet lower in wheat and higher in rice and fermented foods.

The video explores the impact of food culture on health, suggesting that Japan's food environment could offer valuable lessons.

The video was sponsored by Audible, highlighting the speaker's research process involving extensive listening to non-fiction books.

The speaker recommends the book 'Missing Microbes' by Dr. Martin Blaser for insights into the gut microbiome and antibiotic use.

Transcripts

When it comes to health, weight of course is not everything, but since there are so

many health complications from being overweight or obese, it’s safe to say that Japan with

an obesity rate of 3.5% is generally healthier than America with an obesity rate of 30%.

Japan isn’t perfect, it has found itself on the 2012 top 50 list for cancer rates,

but it comes in near the bottom of the list at rank #48 while America is at rank #6.

I’m contrasting Japan with America simply because these are the two countries I’ve

lived in.

Last time, I argued that convenient access to reasonably healthy food in Japan helps

people stay thin.

But what else contributes to health?

In my last video, a lot of comments pointed out that in Tokyo you end up walking everywhere,

which is true and should help people stay lean.

Also, walking while eating is generally frowned upon, so more walking means less snacking.

Public transportation is impressively convenient and reliable - if you’re traveling around

Tokyo, your destination is almost always within a 20 minute walk from that area’s train, subway

or bus station.

However, this is just Tokyo.

Such a population dense part of Japan with highly organized public transportation unsurprisingly

has the lowest rate of car ownership in Japan.

What’s interesting is that average body mass index doesn’t change too drastically

prefecture to prefecture, and higher car ownership doesn’t particularly correlate to higher

body mass index.

That said, more walking surely helps people stay leaner and healthier, but it’s just

one piece of a bigger puzzle.

Next, the portion sizes in Japan are definitely smaller.

Here’s what some typical lunches look like.

When I first came to live in Japan in 2010, I remember always being a little disappointed

with the size of the meals.

Of course bigger portions and even all you can eat places are available, but Since food

is more expensive here, I had to just get used to eating less food.

In 2014, people spent on average about 13.5% of their income on food, which is more than

twice what people in America spent.

In 2013, 3682 calories were consumed per person per day in America, but it was only 2726 calories

per day in Japan.

So Japanese people typically spend more money for less calories.

Although, cheap calories from the sugar in soda is probably a factor here as Americans

consumed more than 5 times the amount of soda Japan did in 2011.

Next, the type of food being eaten over here is of course different.

You may have noticed in the clips I just showed that everything comes with rice.

The Japanese diet is by no means low carb, but while Japan and America eat about the

same amount of the two grains Wheat and Rice combined, Japan eats about half as much wheat

as America.

Cutting out wheat or gluten is usually suspected to be only a fad, but gluten, found in wheat

and not rice, has been shown to have some unique properties.

This 2012 Brazilian rodent study for example, found that putting just 4.5% wheat gluten

in the diet increases body fat, inflammation, and insulin resistance.

Work by Dr. Alessio Fasano and his team has shown that the gliadin protein of gluten,

through the stimulation of a protein called Zonulin, opens up the spaces between the epithelial

cells in your gut.

This allows gliadin fragments to leak through the gut into the bloodstream, provoking an

immune response and inflammation.

However, since the reaction to gluten differs person to person and the science is relatively

new and complex, it’s hard to say by what degree wheat is worse than rice or how much

wheat is too much.

Next is the regular consumption of fermented foods in Japan.

Élie Metchnikoff, winner of the 1908 Nobel Prize in Medicine, was the first to propose

the theory that lactic acid bacteria are beneficial to human health.

He suggested that "oral administration of cultures of fermentative bacteria would implant

the beneficial bacteria in the intestinal tract."

As research on the gut microbiome develops, the health effects of certain gut microbes

and bacteria are becoming clearer.

A transplant of the microbes from one overweight woman to another woman caused the receiving

woman to become obese, and it’s been found that transplanting microbes from a confident

mouse to an anxious mouse will make that anxious mouse more confident.

It’s estimated that there are 500 to 1000 species of bacteria just in your gut, and

it’s important to take care of the right species of these bacteria.

There’s even research showing that certain microbes produce certain neurotransmitters.

And, fermented foods are supposed to support the microbes that we do want to have.

Plenty of fermented foods have been part of the Japanese diet for a very long time.

There’s Natto, soy sauce, miso, fermented fish and tsukemono which is pickled vegetables.

Kimuchi, a fermented food traditionally from Korea, is also widely available in Japan.

Fermented foods like these are very easy to find at the supermarket, and it’s common

to get a side of Japanese pickles with your meal.

The next point is balanced meat consumption.

In 2017, total meat consumption in the U.S. per capita was 98.4 kg where 51.4kg of meat

per capita were consumed in Japan.

American people per capita ate only 7 kilograms of seafood in 2015, while Japanese people

ate 27.3 kilograms of fish and fish products in 2014.

If the meat everyone was eating was antibiotic free grass fed meat, high meat consumption

might not be a bad thing, but in any case we can agree that a higher fish intake is

generally good for you.

And I don’t think it would surprise you to hear that it’s really easy to get fish

wherever you are in Japan.

But there’s another kind of balance that might be a factor - it’s the muscle meat

to organ meat ratio.

Organ meats have not usually been much of a component of the American diet.

During World War 2, people were encouraged to eat organ meats as part of the food rationing

effort.

Articles like this one in this 1943 issue of Time Magazine sold organ meats as highly

nutritious and explained how to cook them.

The effort had some success in changing people’s views on organ meats, but the effect, didn’t

last much longer than the war itself.

This is unfortunate because, as the time magazine issue shows, organ meats are rich in certain

vitamins that muscle meat is not.

And, glycine, an amino acid found in skin, cartilage and connective tissue has several

important health benefits- from being an anti-inflammatory to improving skin elasticity, improving insulin

response, and it has been shown to ameliorate oxidative stress and lower blood pressure.

This study found that you could get a 30% increase in lifespan in rodents by restricting

methionine, an amino acid found in muscle meat, or you could get a 30% increase in lifespan

by supplementing glycine.

Glycine supplementation also reduced fasting blood sugar, fasting insulin and even triglycerides.

So it looks like the potential negative effects from eating too much muscle meat can be counteracted

by simply consuming more of things like skin, cartilage, connective tissue, and bone broth.

Now in America you can surely find organ meats at some supermarkets, but in my 20 years in

America, organ meats were rarely on the menu, though chicken skin is easy enough to find.

Over in Japan, organ meats aren’t eaten every day of course, but they are more common.

You can find them at the supermarket, or at Barbeque places and HorumonYaki places specialize

in organ meats, you can also get them on skewers at Yakitori

places.

Pork is a big part of Okinawan cuisine and they don’t waste much of the animal

Another thing is green tea consumption.

Green tea has been found to have anti-inflammatory, antioxidant and anti-cancer effects as well

as blood sugar lowering effects thanks to the catechins in it.

Though, I’m betting green tea being healthy isn’t new information to you.

Back when I lived in the states, the reason drinking it didn’t become a habit was that

it was simply annoying to have to buy it at the supermarket and then come home and make

it.

Here, pretty much any restaurant serves it, sometimes for free, and you can always buy

it from one of the many many vending machines prevalent throughout the country.

What might be an even bigger benefit from regularly drinking green tea and other teas

is that it keeps people from drinking sugary sodas.

Here, I rarely see people here drinking soda with their meal, but I see people drinking

tea all the time.

One last point is the food being served to young children.

In Japan, school meals are planned out by a nutritionist, cooked mostly from scratch

from local ingredients, then served in the classroom by the students and eating manners

are taught by the teacher.

The only drink allowed is milk, so students can’t be drinking juice or other sweet drinks.

The meals aren’t always perfect, but they’re a lot better than what I remember getting

from the cafeteria in grade school in the states.

There’s plenty more things about Japan I haven’t mentioned here, some that I even

expect would be bigger determinants of health like consumption of Processed Foods, Sugar

and processed corn, seed and soy oils.

In short, it seems that people in Japan eat a lot more food rather than food like products.

Japan’s food culture has contributed a lot to health over here, and I expect a lot more

could be learned from looking at other countries’ food environments.

This video was sponsored by Audible... which is something I use almost every day.

I've gotten a lot comments before asking about my research process.

And, honestly most of it is just reading all the time and taking notes.

Most of my reading is actually listening to non-fiction books on Audible.

I usually set the playback speed to twice as fast and when I come across a bit that

sounds important, I use the bookmark function to leave a note so I can come back to that

point later.

Of course Audible isn't just for non-fiction, they have an unmatched selection of all kinds

of audiobooks, original audio shows, news, comedy, and more.

I particularly enjoyed the book "Missing Microbes" by Dr. Martin Blaser.

The book really came in handy while working on my last video on the Microbiome, and it

was just a really interesting and enjoyable listen about the repercussions of using antibiotics

too much.

If you'd like to check it out, go to

www.audible.com/whativelearned or text ‘whativelearned’ to 500-500 to get an exclusive 30 day free

trial and one free book