What did you eat when you traveled to Japan? You probably ate at least one of the following: sushi restaurants, ramen, udon, soba, eel, sukiyaki, and sashimi. All of these Japanese foods popular among foreign tourists are actually low-fat dishes, as they are not fried or stir-fried. Of course, there are fried foods such as tonkatsu, tempura, and katsudon, but we do not eat these foods every day. This low-fat cuisine is one of the reasons why Japanese food is considered healthy in the world. In this article, we will discuss in depth the low-fat Japanese foods that we recommend to everyone. This way, you will be able to enjoy the healthy culture of washoku on your next trip to Japan.
What is the worldwide reputation of Japanese food?
There are two main reasons why Japanese food is recognized as a healthy food in the world: First, the “McGovern Report” published in 1977 considered Japanese food to be the most ideal healthy food for preventing lifestyle-related diseases. The McGovern Report (Dietary goals for the United States) was a study of “What kind of diet should Americans follow to avoid lifestyle-related diseases and heart disease?” and is a 5,000-page dietary guideline. Because it was a large-scale study, it attracted worldwide attention as a precursor to preventive medicine. That is why Japanese food, described as the ideal diet in the McGovern Report, has become synonymous with healthy food.
The second point is that Japanese cuisine has been registered as UNESCO’s “Intangible Cultural Heritage.”
・Diversity of ingredients and cooking techniques that highlight the natural flavors of the ingredients.
・Emphasis on the richness of umami and a well-balanced nutritional profile.
・Delicate presentation that expresses the changing seasons and the beauty of nature.
・The history of New Year’s and other events and meals that have been handed down to the present day as a single culture.
Exactly, these criteria have become the basis for certification.In other words, Japanese food is considered worldwide as “healthy food,” “beautifully arranged,” “the very essence of Japanese culture,” and “a unique cooking technique.”
Comparing Lipid Intakes Around the World
The reason why Japanese cuisine is considered healthier compared to meals in various countries around the world lies in its ability to be “delicious without using much oil and being low in calories.” For instance, when we think of famous American foods, hamburgers, pizzas, hot dogs, and fried chicken are often mentioned—fast foods that are rich in oil and are consumed frequently in daily life. French cuisine is known for “eating with sauces,” incorporating numerous sauces that are typically high in calories, as they often include oil, vinegar, butter, and milk in the base broth. Additionally, Chinese cuisine, classified among the world’s three major cuisines, also involves using a significant amount of oil (such as lard or sesame oil) for deep-frying ingredients or coating them in batter.
In Japan, where there was limited access to strongly flavored animal fats, culinary techniques evolved to preserve the natural taste and texture of ingredients. Instead of using oil, the key to flavoring Japanese cuisine is the utilization of “umami,” including dashi (broth). Excessive intake of fats is known to be linked to obesity and lifestyle-related diseases.
This graph shows the ranking of the world’s per capita fat supply in 2021.
*Estimated from the fat content of each food product such as agricultural products, meat, and marine products.
| Rank | Country |
|---|---|
| 1 | Austria |
| 2 | België |
| 3 | United States of America |
| 4 | Germany |
| 5 | Switzerland |
| 6 | Canada |
| 7 | Italy |
| 8 | Iceland |
| 9 | Spain |
| 10 | Czech Republic |
| 11 | Greece |
| 12 | Israel |
| 13 | France |
| … | … |
| 94 | Japan |
Reference：https://www.globalnote.jp/
https://www.globalnote.jp/p-data-g/?dno=9510&post_no=13955
Certainly, the quality of fat differs between fish and meat, but it can be observed that Japan is a low-fat country compared to the rest of the world.
Low-fat Japanese foods you can eat on your trip to Japan
Teishoku-ya(定食屋)
“Teishokuya” (定食屋), or set meal restaurants, are characterized by well-balanced, low-calorie, and low-fat options. They typically include side dishes and soup, helping prevent overeating and supporting a healthy diet. Many teishoku menus feature steamed or grilled cooking methods, reducing the use of oil, which is advantageous for health.
It’s important to note that choosing deep-fried items like tonkatsu or karaage can increase calorie intake, so caution is advised. When opting for fried dishes, you can manage your fat and calorie intake by avoiding or sparingly using dressings, tartar sauce, breading, and similar items.
大戸屋 Ootoya (302 locations nationwide)
https://www.ootoya.com/
やよい軒 Yayoiken (380 locations nationwide)
https://www.yayoiken.com/en/
Sushi Restaurant
Most seafood, the ingredients of sushi, are low in fat and high in protein. Because it is eaten with rice, it can be easily stored in the stomach and provides protein and carbohydrates while reducing fat. Adding side dishes such as chawanmushi (steamed egg custard), miso soup, and salad can further improve the nutritional balance. At conveyor-belt sushi restaurants, each plate is small, so there is a possibility that you may unknowingly overeat. Sushi with tempura or mayonnaise tends to be high in calories, so be careful how you choose it.
スシロー Sushiro (595 locations nationwide)
https://www.akindo-sushiro.biz/en/
はま寿司 Hama Sushi (540 locations nationwide)
https://en.hama-sushi.co.jp/
くら寿司 Kura Sushi (487 locations nationwide)
https://www.kurasushi.co.jp/en/
“Noodle Restaurant (Udon and Soba)
Noodles such as udon and soba are characterized by their low-fat content. Being carbohydrates, they provide a good sense of fullness and satisfaction. However, as noodles are rich in carbohydrates, it’s important to be mindful of overeating. Since the broth also contains salt and sugar, it’s advisable to control intake—consider leaving half of the broth, for example. Avoid fried items like tempura and opt for dishes that incorporate eggs, tofu, and vegetables.
はなまるうどん Hanamaru Udon (500 locations nationwide)
https://www.hanamaruudon.com/
丸亀製麺 Marugame Seimen (830 locations nationwide)
https://marugame.com/en/
富士そば Fuji Soba (140 locations nationwide)
https://fujisoba.co.jp/eng/
Yakitori
Yakitori is high in protein, low in calories, and low in fat, making it a perfect dish for a fat-restricted diet. Of course, you must choose the part of the chicken and the seasoning, but you can enjoy a wide range of variations by eating yakitori, even the parts with a protein flavor. We recommend the parts of the chicken such as chicken breast, gizzard, and cartilage. Ordering vegetable sides such as edamame (green soybeans) and cabbage together with yakitori will help balance the meal. In addition, using a light seasoning such as salt instead of sauce will help reduce calories.
鳥貴族 Torikizoku (622 locations nationwide)
https://torikizoku.co.jp/
秋吉 Akiyoshi (102 locations nationwide)
https://www.akiyoshi.co.jp/index.html
Family Restaurants
Family restaurants these days offer a wide variety of menus, with an increasing number of health-conscious, nutritionally balanced set menus that also include vegetables. Avoid greasy fried foods and hamburgers, and add side dishes such as protein-rich fish, egg dishes and salads.
ジョナサン Jonathan’s (188 locations nationwide)
https://www.skylark.co.jp/en/jonathan/
デニーズ Denny’s (317 locations nationwide)
https://www.dennys.jp/language/en/
夢庵 Yumean (167 locations nationwide)
https://www.skylark.co.jp/en/yumean/
Steak restaurant
Steak is a meat dish, so you may think of it as high in fat. In fact, it is a good diet dish because the red meat is high in protein and low in fat. However, fatty meat is high in calories and fat content, so try to avoid it. When you order steak, vegetables also come with it, so don’t leave any behind and eat a well-balanced meal.
いきなりステーキ Ikinari Steak (195 locations nationwide)
https://ikinaristeak.com/
Did you find a restaurant that interests you? The restaurants listed above are chains in Japan and can be found in many locations. We hope you will visit a healthy restaurant on your next trip to Japan.
I hope this blog has been of some help to all of you. Thank you for reading until the end.
