What kind of beans do Okinawans eat?

As inhabitants of one of the world's renowned 'Blue Zones,' Okinawans have long been studied for their exceptional longevity and health. A significant contributing factor is their diet, which is rich in plant-based foods and features a daily intake of various beans and soy products.

Quick Summary

Okinawans regularly consume a variety of beans, including soybeans prepared as tofu, miso, and edamame, and adzuki beans used in sweets and ceremonial dishes. Lesser-known legumes, like winged beans and mung beans, also form part of their traditional, health-promoting diet.

Key Points

• Soybeans are the primary legume: Okinawans consume soybeans daily in various forms, including dense tofu (shima dofu), fermented miso paste, and immature edamame.

• Adzuki beans are for sweets and celebrations: These small red beans are used in desserts like zenzai and ceremonial rice dishes (aka kashichi), not savory meals.

• Winged beans are a local vegetable: Grown in Okinawa, winged beans are used in local vegetable stir-fries and are known for their health benefits.

• Legumes provide essential plant protein: A high intake of beans provides much of the plant-based protein in the Okinawan diet, contributing to low rates of chronic disease.

• Bean consumption supports longevity: The high fiber, antioxidant, and nutrient content of beans is a key factor in the long, healthy lives of Okinawans.

• Local bean varieties exist: Historically, Okinawa had its own soybean variety, O-Higu, and other regional pulses like Utsumāmī, demonstrating a deep agricultural history.

The traditional Okinawan diet is celebrated worldwide for its focus on whole, unprocessed foods and a heavy reliance on plant-based protein sources. While purple sweet potatoes are the most famous staple, legumes play an equally vital role, providing essential nutrients that contribute to the islanders' impressive lifespans.

The Ubiquitous Soy: A Cornerstone of the Okinawan Diet

Soybeans (daizu) are arguably the most important type of bean in the Okinawan diet, integrated into meals in numerous forms. Unlike many Western diets that rely on meat, Okinawans have traditionally derived much of their protein from soy. The use of soy is so fundamental that a local, traditional variety of soybean, the O-Higu, was historically cultivated for centuries, though modern varieties have become more common.

Soybeans are consumed in several key ways:

• Tofu (Tōfu): Okinawan tofu, or shima dofu (island tofu), is denser and firmer than mainland Japanese tofu. It is a versatile ingredient used in stir-fries like chanpuru and stews. Another variety, yushi dofu, is a soft, unpressed tofu used in soups. Fermented tofu, called tofuyo, is a potent condiment.
• Miso (Miso): A fermented soybean paste, miso is a daily staple, often forming the base of a flavorful soup that starts a traditional Okinawan meal. The specific type of miso, and even the beans used, can vary by region.
• Edamame: These immature green soybeans are a popular snack, often boiled and salted. They are packed with protein, fiber, and isoflavones.
• Natto: Fermented soybeans with a distinct, pungent flavor and sticky texture. It is a source of probiotics and is often enjoyed over rice.

Beyond Soy: Adzuki, Winged Beans, and More

While soybeans dominate, other legumes are also deeply embedded in Okinawan culinary tradition. These beans add unique flavors, textures, and nutrients to the local cuisine.

• Adzuki Beans (Azuki): These small, reddish-brown beans are primarily used in desserts and festive dishes. In Okinawa, they are a key ingredient in aka kashichi, a red bean and rice dish, often served as an ancestor offering or for celebrations. They are also used in sweets like zenzai, a chilled dessert with shaved ice.
• Winged Beans (Shikaku-mame): This tropical legume is grown locally and harvested while young and tender. The entire pod, leaves, and flowers are edible and are commonly added to stir-fry dishes.
• Kintoki Beans: This type of bean is also used in the sweet dessert zenzai.
• Mung Beans: While often imported, mung beans are popular in Okinawa for growing sprouts, a common vegetable.
• Utsumāmī (Strike Bean): A native, heirloom variety of pulse once cultivated in the Miyako area for making miso. This slow-growing variety highlights the regional diversity of bean use.

Comparison of Okinawan Beans

Feature	Soybeans	Adzuki Beans	Winged Beans
Primary Use	Tofu, miso, edamame, natto, chanpuru stir-fries	Desserts (zenzai), celebratory rice dishes (aka kashichi)	Vegetable stir-fries (champuru), tempura
Form	Dried beans, fresh green pods (edamame), fermented products (miso, natto)	Dried beans, often prepared into a paste	Entire pod, including leaves and flowers, eaten fresh
Flavor Profile	Mild, nutty (tofu); savory, umami (miso); salty (edamame)	Mild, sweet, slightly earthy	Fresh, green, and delicate; can be described as slightly nutty
Protein Content	High; considered a complete protein in its unprocessed form	Good source of protein, but not complete	Good source of protein and vitamins
Cultural Significance	A dietary cornerstone for daily protein, contributing to overall health and longevity	Associated with special occasions, ancestor offerings, and sweet treats	A localized, tropical vegetable used in traditional cooking

The Health Benefits of a Bean-Rich Diet

The consumption of a wide variety of beans is one of the pillars of the Okinawan diet and offers significant health advantages.

Nutrient-Dense Plant Protein

Beans, particularly soybeans, are an excellent source of plant-based protein. This provides essential amino acids for tissue repair and growth, without the high saturated fat content often found in animal proteins. This protein intake supports the Okinawans' low incidence of heart disease and other chronic illnesses.

Rich in Antioxidants

Soybeans contain beneficial compounds called isoflavones, which possess antioxidant and anti-inflammatory properties that help protect cells from damage and may lower the risk of certain cancers. Other Okinawan beans also contribute to a high antioxidant intake.

Improved Digestion and Weight Management

All beans are high in dietary fiber, which is crucial for gut health and regular digestion. This fiber also promotes a feeling of fullness, which helps in appetite control and weight management, a key component of the Okinawan practice of hara hachi bu (eating until 80% full).

Cardiovascular Health

Regular consumption of legumes is linked to lower cholesterol levels and a reduced risk of cardiovascular disease. By replacing high-fat meat with beans, Okinawans maintain a high-fiber, low-fat diet that promotes heart health throughout their lives.

Conclusion

For Okinawans, beans are far more than just a food source; they are a cornerstone of a lifestyle built on health and longevity. From the daily presence of soybeans in tofu and miso to the special inclusion of adzuki and winged beans, the diverse legume consumption reflects a deep cultural connection to plant-based nutrition. By understanding what kind of beans Okinawans eat, one can gain insight into the dietary habits that have fostered one of the world's longest-lived populations. Incorporating this variety of legumes into a modern diet can be a delicious step towards a healthier lifestyle.

How to Incorporate Okinawan Beans into Your Diet

1. Start with Soy: Add soft yushi dofu to a noodle soup or try a firm shima dofu in a stir-fry with vegetables like bitter melon (goya).
2. Experiment with Adzuki: Use adzuki beans to create a mildly sweet bean paste for baking or enjoy the chilled zenzai dessert.
3. Find Winged Beans: Look for winged beans at a local Asian market and try them in a simple vegetable stir-fry (champuru).
4. Embrace Edamame: Snack on boiled and salted edamame as a healthy and convenient protein boost.
5. Use Miso: Incorporate miso paste into soups, salad dressings, and marinades for a savory, umami flavor.

Frequently Asked Questions

What is the most common bean consumed in Okinawa?

The most common bean is the soybean, consumed daily in forms such as tofu, miso, and edamame, and serving as a primary source of protein.

Are beans used for savory or sweet dishes in Okinawa?

Beans are used for both savory and sweet dishes. Soybeans are predominantly used for savory foods like miso and tofu, while adzuki beans are primarily used for sweets and ceremonial dishes.

What are winged beans and how are they used?

Winged beans are a local Okinawan legume, and the entire tender pod is eaten. They are often stir-fried in champuru dishes.

What is shima dofu?

Shima dofu, or island tofu, is a dense, firm tofu produced in Okinawa. It is used in stir-fries because it holds its shape well.

What is the cultural significance of aka kashichi?

Aka kashichi is an Okinawan dish of red beans (adzuki) and rice. It is a traditional celebratory dish and an offering at ancestral ceremonies.

Do Okinawans eat beans from other cultures?

While traditionally focused on local varieties, modern Okinawan cuisine, like many parts of Japan, has adopted some non-native legumes, such as mung beans for sprouts.

How do beans contribute to Okinawan longevity?

The high intake of beans provides significant health benefits through plant protein, high fiber, and potent antioxidants, all of which support heart health, manage blood sugar, and reduce the risk of certain cancers.