A Guide to Healthy Japanese Cuisine

What comes to mind when you think of Japanese cuisine? If you’re anything like us, it’ll be sushi. Love them or loathe them, those tiny squares of rice, fish, and seaweed are eaten throughout Japan and across the world. Deceptively filling and undeniably more-ish, those babies are sold in both high-end Japanese restaurants and fast food joints throughout the UK. From Itsu to Yo Sushi, Roka to Uchi, the refined flavours and textures of this Japanese delicacy have another handy perk: they’re healthy.

You may have already guessed, but Japanese cuisine comes with a wealth of nutritional benefits. And we’re not just talking about sushi. Thick, chewy udon noodles, versatile tofu, crispy tempura, nourishing ramen, umami miso… and that’s just to name a few. While you can argue that, yes, obviously those tempura prawns that are eyeing you up across the table may not be the pinnacle of health and wellness, we’re here to remind you that Japanese food as a whole is pretty damn healthy.

So, let's get into some of the key ingredients involved in healthy Japanese food. As mentioned above, seafood tends to be a primary source of protein, minerals, and vitamins. Furthermore, fish such as salmon and yellow-tail tuna are traditionally served raw in the form of sashimi, nigiri, and sushi, among others; this is beneficial for you as uncooked fish tend to have a higher level of nutrients and are free from chemical contaminants.

Another key ingredient in healthy Japanese food is rice. While carbohydrates often get a bad rap, the carbs found in rice are a great energy source, meaning that you’ll feel motivated and satisfied throughout the day. Gluten-free and easy on the digestive system, white rice is great at restoring glycogen levels after exercise, making sushi an ideal post-workout snack.

Soy sauce is another recognisable feature of Japanese cuisine. And while this one is, admittedly, rather high in sodium, it does come with a few health benefits. Soy sauce contains a small amount of protein as it’s made from fermented soybeans, as well as containing shoyu flavones – a natural antioxidant that can reduce inflammation. Also, it’s important to remember that salt (in moderation) is essential for several bodily functions, such as regulating blood pressure and nerve endings. Don’t douse your sushi in the stuff and you should be grand.

There are loads of popular Japanese dishes that are equally healthy and delicious. Japanese cuisine contains a huge variety of vegetable-based dishes, all rich in various minerals that will support your overall nutrition. For example, cucumber salad is a popular Japanese dish that is a handy source of vitamins K, A and C, folic acid, potassium, and silica. Pickled cucumbers, ginger, napa cabbage, and radish are all served as side dishes and work to restore electrolyte balance, treat muscle cramps, and control blood sugar levels. Miso soup is another fermented dish that is also great for your gut health.

Seaweed is a staple in Japanese cuisine, widely recognised in the form of nori. It’s one of the best dietary sources of iodine, vitamins K and B, zinc, and iron, as well as antioxidants that help to protect your cells. Seaweed is found in dishes such as nigiri, maki, uramaki, temaki, and temari.

So, you might be wondering how to incorporate healthy Japanese food into your day-to-day routine. Well, it’s not as hard as you’d think. Firstly, you’re going to want to get your hands on some rice, miso paste, pickles, and green tea. These are all features of Japanese cuisine that tend to be readily available across the UK – and it’s always worth a trip to your local international food supermarket if not.

It’s also a good idea to take notes from the Japanese themselves. The Japanese take care to savour their meals and not ‘over-stuff’ themselves, meaning that eating slowly until you’re about 80% full may be a good idea. Healthy Japanese food tends to be fresh, light, and flavoursome – this means that you can eat a hearty meal and feel energised after instead of sluggish.

Pescatarians rejoice – healthy Japanese food could be your new best friend. Japanese cuisine is famously fish-friendly, and while meat dishes like wagyu sushi, chicken katsu, teriyaki and negimaki are all popular, it’s the seafood-forward dishes which often take centre stage. Vegetarians are also in luck. A good deal of healthy Japanese food is often vegetarian, including tofu ramen, miso soup, vegetable gyoza, teriyaki tofu, vegetable tempura, and certain poke bowls and curries. As for vegans, there tends to be a decent selection of tofu, miso, and seaweed dishes on the menu as well. There’s a little something for everyone.

It’s actually surprisingly easy to balance flavour and health when eating Japanese food. This is because one of the main tenets of Japanese cuisine is emphasising the importance of balancing light and fresh flavours with umami tastes such as soya and miso. This means that you won’t necessarily have to sacrifice flavour for health when it comes to eating healthy Japanese food. Stick to vegetable-filled and protein-heavy dishes, fermented vegetables, and tangy wasabi, and take it easy on the soy sauce, rice, and tempura.

If you’re considering going on a diet and want to incorporate some healthy Japanese food into your diet, you’ll be glad to hear that it’s pretty doable. For example, while the Keto diet is strictly low-carb high-fat, there’s a fair amount of Japanese cuisine that can accommodate this. While rice and noodles are somewhat off the menu, protein-heavy dishes such as sashimi and wagyu steak are a great option. As Japanese food tends to be pretty healthy on the whole, it should be fairly easy to incorporate the cuisine into your diet plan.

So, to conclude, Japanese cuisine is something that can absolutely be incorporated into your daily routine. From miso to maki, tempura to teriyaki, healthy Japanese food is pretty easy to come by. Best of all, you won’t need to sacrifice flavour for health. Enjoy.

We’ve tried to answer all of your most frequently asked questions about how healthy Japanese food is in a nutshell. If there’s anything we’ve failed to answer, please don’t hesitate to get in touch.

What are the healthiest options in Japanese cuisine?

Some of the healthiest options in Japanese cuisine include protein-heavy dishes such as sashimi, sushi, wagyu steak, grilled fish, miso soup, vegetable and chicken gyozas, poke rice bowls, low-salt ramen, and edamame.

How does Japanese food fit into a balanced diet?

It’s relatively easy to fit Japanese food into a balanced diet. Just make sure you take it easy on the soy sauce, rice, and noodles and instead fill up on protein, healthy fats, and vegetables instead. Like any diet, as long as you have each food group in moderation, you’ll do just fine.

Are sushi and sashimi healthy choices?

Sashimi is a very healthy choice as it contains no carbs and has an abundance of protein, omega-3 fatty acids, and vitamins A and D. Sushi is also a healthy choice, despite containing carbohydrates in the form of rice. Carbs and sodium in moderation are completely fine and can be pretty good for you!

What are some low-calorie Japanese dishes?

Some low-calorie Japanese dishes include ginger rice, miso salmon, green tea, baked tonkatsu, grilled miso chicken, and edamame.

Can Japanese food be suitable for weight loss?

Japanese food can be suitable for weight loss. The cuisine tends to be flavoursome, light, and fresh, meaning that it’s pretty easy to eat well without having to substitute flavour for health.

Are there vegetarian and vegan options in Japanese cuisine?

There are loads of vegetarian and vegan options in Japanese cuisine. Some vegetarian and vegan options include vegetable gyozas, cucumber salad, miso soup, maki, teriyaki tofu, and edamame.

How does portion size impact the healthiness of Japanese food?

Portion size massively affects the healthiness of Japanese food. The Japanese themselves tend to favour smaller portions, so it may be a good idea to eat until you’re 80% full instead of stuffed to bursting point.

Are there gluten-free Japanese food options?

We’re gonna be honest – it may be hard to stick to a gluten-free diet eating Japanese food. This is because traditional ingredients such as soy sauce, miso, tempura and noodles tend to be wheat-based. However, rice, onigiri, mochi, sashimi, tofu, sweet potatoes, and edamame are all considered safe for a gluten-free diet. Just double-check because you eat anything.

How can I make a healthy Japanese meal at home?

You can make a healthy Japanese meal at home by buying top-quality ingredients that will make the dish as authentically Japanese as possible. Try not to make too much, as eating Japanese food in moderation is one of the best ways to be healthy whilst enjoying a delicious homemade meal.

What are the best Japanese soups for health-conscious eaters?

Miso soup is a great option as it’s full of probiotics which work to improve your overall gut health. It’s also suggested that miso helps to reduce the risk of inflammatory bowel disease and other digestive issues.

What are healthy alternatives to popular Japanese condiments?

Buying light soy sauce is a great healthy alternative, as well as buying brown rice instead of white. Eating sashimi instead of sushi is another great way to keep your carb intake down.