Eat more carbs

You may be hearing that in the future. In Okinawa they have a high ratio of carbohydrates to protein (10:1) in their diet. Yet, they have the longest life expectancy of anyone on Earth and the vast majority of those years are lived in remarkably good health too. For every 100,000 inhabitants, Okinawa has 68 centenarians – more than three times the numbers found in US populations of the same size. Even by the standards of Japan, Okinawans are remarkable, with a 40% greater chance of living to 100 than other Japanese people.

Some studies have shown that a low protein, high carbohydrate diet sets off various physiological responses that protect us from various age-related illnesses – including cancer, cardiovascular disease and Alzheimer’s disease. And the Okinawan Ratio may achieve the optimal dietary balance to achieve those effects. 

The typical Okinawan centenarian appeared to be free of the typical signs of cardiovascular disease, without the build-up of the hard “calcified” plaques around the arteries that can lead to heart failure. Okinawa’s oldest residents also have far lower rates of cancer, diabetes and dementia than other ageing populations.

They have a relatively rare gene variant - APOE4 - which decreases the risk of heart disease and Alzheimer’s. They may also be more likely to carry a protective variant of the FOXO3 gene involved in regulating metabolism and cell growth. This results in a shorter stature but also appears to reduce the risk of various age-related diseases, including cancer.

Okinawans are less likely to smoke than most populations, and since they worked predominantly in agriculture and fishing, they were also physically active. Their tight-knit communities also help the residents to maintain an active social life into old age. Social connection has also been shown to improve health and longevity by reducing the body’s stress responses to challenging events. (Loneliness, in contrast, has been shown to be as harmful as smoking 15 cigarettes a day.)

Although they do eat pork, fish and other meats, these are typically a small component of their overall consumption, which is mostly plant-based foods.
The traditional Okinawan diet is therefore dense in the essential vitamins and minerals - including anti-oxidants - but also low in calories. Particularly in the past, before fast food entered the islands, the average Okinawan ate around 11% fewer calories than the normal recommended consumption for a healthy adult.