avatarYuko Tamura

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3 Reasons Why Japanese Binge-Eating Doesn’t Result in Obesity

Though the modest eating culture is starting to slip away among single men

Photo by maroke on Photo AC

Recently, I published this article on CNBC where I delved into the low obesity rate of Japanese children and the widespread culture of shokuiku (food education): I’m a mom living in Japan, home to the world’s healthiest kids — 4 things Japanese parents do differently.

I didn’t promote the idealized image of Japan; I wrote my honest takes and practical tips on feeding our kids healthily, such as keeping vegetables and fruits in the freezer for healthy bento lunches.

When I shared this article on social media, however, one reader asked, “Why are McDonald’s so full of kids in Japan?” My response was that Japanese visit McDonald’s only sporadically and even I succumb to the charm of Happy Meal toys from time to time, but he seemed unconvinced.

So here is a deeper analysis of Japanese eating habits and why people here are fit despite abundant fast food chains throughout the country.

1. The Pervasive Concept of “Hare” and “Ke”

For many Japanese people, basic meals consist of a healthy combination of a bowl of rice, miso soup, a main protein dish, and a few side vegetables, which is called ichijū-sansai. Even busy office workers opt for a quick meal at a beef bowl chain rather than grabbing a bite at McDonald’s.

There’s a traditional concept of “hare (ハレ)” and “ke (ケ)” in Japan. Hare suggests celebratory, occasional events such as wedding ceremonies while ke pertains to everyday life and the idea of ichijū-sansai. This can be directly applied to Japanese people’s dietary habits.

For instance, my weekday lunch is nothing more than ke. I often eat a bowl of rice with nattō on top, along with pickled vegetables and leftover miso soup. I’m open to trying various cuisines and always indulge in local dishes during my travels, but after savoring hare meals, my body automatically craves simple rice and miso soup.

Japanese food also has hare meals like New Year’s osechi. What tourists eat at restaurants and hotels in Japan is usually hare meals, which are way heavier than what locals eat on a daily basis.

“Ke” Japanese everyday meal. Photo from Photo AC.

According to a poll, 42% of Japanese men and 27% of women dine out once a week or more. The young generation and busy office workers rely on restaurants more frequently. Still, the majority of Japanese people appreciate ke meals at home throughout the week.¹

So McDonald’s can’t be our ke meals. We enjoy the occasional salty, fatty food or a Starbucks Frappuccino sugar bomb, but what we consume in our daily lives is modest Japanese food and unsweetened tea.

“Hare” gorgeous osechi meals. Photo from Photo AC.

2. Japanese People’s “Full” Means “80% Full”

An old Japanese saying goes, 腹八分目に医者いらず (hara hachibunme ni isha irazu), literally meaning eating 80% full keeps the doctor away. Other than sumo wrestlers, Japanese people grow up with this notion, practicing eating small portions with healthy snacks and stopping their hands before popping something extra into their mouths.

It’s no secret that many restaurants offer buffet-style meals and all-you-can-drink service. If you speak Japanese, 飲み放題 (nomi hōdai) must sound familiar to you. I also occasionally indulge in a churrasco BBQ lunch or endless afternoon tea while chatting with my friends.

Nevertheless, perhaps because my body is tuned to the 80% full setting, I don’t feel like eating much after those festive events. My next meal is often an extremely light ochazuke soup rice or I skip it entirely until my system returns to its normal rhythm.

“Listen to your body’s voice” might be vague advice, but it’s safe to say that Japanese people’s binge-eating is 90 to 95% full, definitely not 120%. In my case, I often ask for a small portion of rice at a restaurant because I prefer not to feel obligated to finish everything.

Sake-chazuke, ume-chazuke, mentai-chazuke—what’s your favorite ochazuke flavor? Photo from Photo AC.

3. Strong Health Awareness and Medical Checkups

I once mentioned that Japan is obsessed with cleanliness, hospitality, and convenience. But our immense pride in healthcare and longevity is at a whole different level.

Japan’s 47 prefectures compete to surpass their life expectancy records every year. This leads to local municipalities’ initiatives to address health issues independently.

Nagano prefecture, known for its beautiful mountains in the center of Japan, is a successful example of such efforts. In the 1980s, Nagano focused on preventive medical care and local city offices urged residents to cut their excessive salt intake and consume local vegetables and mushrooms.

Nagano is famous for pickled vegetables. Even today, locals are said to consume too much salt compared to the desirable amount per day. With the local municipalities’ efforts, however, their average salt consumption decreased dramatically and their life expectancy gradually improved. Over the past decades, Nagano residents consistently rank in the top three prefectures for life expectancy.

Nozawana pickles produced in Nagano. Photo from Photo AC.

Regular health checkups also keep an eye on Japanese people’s health. Whether they like it or not, office workers can’t avoid annual checkups scheduled by their employers. Even young healthy freelancers and home-staying moms receive checkup vouchers from local municipalities. If your blood sugar level or cholesterol is high, you’ll receive warnings and encouragement to improve your lifestyle.

Shifting Reality Among Single Japanese Men

Although the aforementioned adages still hold value in today’s society, the declining marriage rate is slowly influencing the dietary habits of single middle-aged men.

The Japanese government’s 2019 report suggested that while the obesity rate for women held steady at 22%, the rate for men saw a 4-point jump to 33% from the previous survey. Another report revealed that single middle-aged men suffer from metabolic syndrome with iconic fat around the stomach at twice the rate of their married counterparts.³

Compared to America’s obesity rate of 42%,⁴ Japan is still fit. But the current shift in men’s eating habits may serve as a signal for them to step into the kitchen and prepare healthy meals, just as they once benefited from during their childhood.

Sources:

1: MAFF, 2: MHLW, 3: Diabetes Net, 4: CDC

If you enjoyed this article, follow Yuko to read more stories like this and connect with her on social media. She’s currently writing her debut novel set in Tokyo.

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