Top 5 Japanese Super Food

Top 5 Japanese Super Food

After one too many pigs-in-blankets, a near-empty Quality Street tin down (apart from the orange creams, we’re not mad) and Baileys running through our veins it’s time to take off the gluttony glasses and kick start 2013 with a healthy-eating plan you can easily stick to and tastes amazing. Impossible we hear you cry! No no no, there’s a reason Japan has the lowest obesity rate and the longest life expectancy in the world and in the coming weeks we’ll share Japan’s diet secrets with you.

Japanese Super Food

This week it’s all about Super Food, and in particular the top 5 that’ll help you on your health-busting way. Unfortunately there isn’t a Pocky in sight, just have a stick or two instead of the whole box as an occasional treat from now on! From low carb to low fat, by adding these delicious Top 5 Japanese Super Food to your diet you’ll be back in shape and feeling amazing in no time.

1: Shirataki Noodles – low carb wonder noodles


THE miracle diet food of the past few years, shirataki noodles are made from the konjac yam plant and contain almost 0 calories, 0 carbohydrates and no fat, yet remain high in fibre. They make a great low carb substitute for wheat noodles or pasta and are especially great for simmered dishes as they have little flavour of their own and soak up the flavour of sauces they are cooked in.

Buy wonder food shirataki noodles online at and try our tasty low calorie, low carb shirataki recipes:

Spicy Shirataki Stir Fry
295kcal Shirataki Noodle Salad
Shirataki Chicken Noodle Soup

2: Natto – vegetarian protein with a pong!


If you can get past the pungent smell and slimy texture of natto, wonderful health benefits await. Natto are soy beans fermented with bacillus subtilis and are claimed to help prevent heart disease, thrombosis and cancer, lower cholesterol and provide a vegetarian protein alternative low in calories. Traditionally eaten with rice, nowadays it is quite in-vogue to use your stinky soy beans in more modern recipes. A love it or hate it flavour akin to strong cheese, give natto a go we dare you!

Buy natto online at and try making our natto recipes:

Natto Rice
Natto Pasta
Natto Sushi

3: Miso – the mighty little bean

miso soup

Miso is made by fermenting rice and soy beans into a thick paste which is used as a marinade or for seasoning simmered dishes. It is also commonly mixed with water and dashi soup stock to create famous miso soup. A rich, salty mellow flavour, miso is rich in vitamins and protein and low in fat. It can be quite salty though so less suitable for someone looking for a low sodium diet.

Find healthy miso to buy online at, there’s also some fantastic recipes using miso to try:

Grilled Tuna with Miso Marinade
Korean Style Spicy Miso Soup
Miso Soup

4:  Green Tea – metabolism boosting

green tea

Green tea is becoming more and more popular in the west with matcha green tea powder currently enjoying it’s time in the sun. Rich in vitamins, antioxidants and polyphenols which are said to boost metabolism, help prevent heart disease and provide calming effects, green tea ranges from the fresh grassy flavours of sencha, to roasted hojicha or genmaicha and slightly bitter matcha. Enjoy green tea as a hot or cold drink and in delicious baking.

Buy fresh green tea online at and try making our green tea recipes:

Green Tea Latte
Ochazuke Green Tea Rice
Red Bean & Matcha Cupcakes

5: Seaweed – strong, clear and bright


There are many types of umami seaweed used in Japanese cooking, common varieties are wakame for soups, konbu for stock and nori for sushi rolls. Rich in B-vitamins folic acid, riboflavin and pantothenic acid which help prevent cancer, as well as magnesium, fibre and iron seaweed is also nature’s richest source of iodine, great for those with thyroid problems. From a beauty viewpoint women in Japan eat seaweed for clear skin and shiny hair.

You can buy healthy seaweed online at, also try our fantastic seaweed recipes:

Edamame & Wakame Salad
Seaweed Infused Tempura
Creamy Bacon, Mushroon & Seaweed Soba Noodles

As well as these golden 5, don’t forget about old favourite tofu. Tofu is made from set soy bean milk, has a mild creamy, nutty flavour and is used in both sweet and savoury dishes. A vegetarian protein, tofu is also low fat, low calorie and high in iron. Tofu is therefore good for those looking to reduce their cholesterol and risk of heart disease. Buy healthy tofu online at, try our delicious tofu recipes such as Tofu & Salmon Gratin, Spicy Beef & Tofu Rice Bowl and Tofu & Edamame Burgers.

Next Week…

Read our top Japanese tips on changing your eating behaviour for the better with our 5 Japanese Diet Secrets next week!

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11 Comments on “Top 5 Japanese Super Food”

  1. Melissa
    January 7, 2013 at 10:00 am #

    Actually since my partner and I have been eating more Japanese food, I’ve actually lost 1/2st in a couple of months and no exercise was needed!!! :)

    • Japan Centre | Hannah
      January 7, 2013 at 1:58 pm #

      That’s fantastic Melissa! Well done!

      • September 16, 2013 at 12:29 pm #

        Hey there, btw have you got any more 0 cal recipes :)
        want to make a week long plan

  2. January 7, 2013 at 10:04 pm #

    I’m so happy you guys are spreading the good word about the wonderful tastes of Japanese food as well as them just happening to be healthy!

  3. November 4, 2014 at 11:30 am #

    Bon Jour, Como ta le vu? Merci’ Boncous. I have really needed these foods for a long time. I must eat smart. Traditional American Food is not so good. There’s a Hong Kong Mkt. Place near me, I will check what’s available. Je’tame


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