How to live longer?

What You Need to Know:

⚠️ sugar can be highly addictive, with effects on the brain and body that parallel those of drugs, narcotics, and alcohol in some ways.

My point about sugar being pervasive in bread, soups, condiments, and convenience foods also highlights the challenge of avoiding it in modern diets.

Tolerance and Escalation:

Over time, you may need more sugar to achieve the same satisfaction, akin to drug tolerance.

•  Withdrawal Symptoms:

As mentioned in your prior question, cutting sugar can cause withdrawal-like symptoms (cravings, irritability, fatigue) for 3-14 days, sometimes longer for heavy consumers.

Comparison to Other Substances:

While sugar’s addictiveness is debated, a 2016 study in PLOS ONE found that sugar’s reward response in rats was comparable to cocaine in some contexts, though human addiction severity varies. Unlike alcohol or narcotics, sugar is socially normalized, making it harder to recognize as a problem.

• Bread:

  White and even some whole-grain breads contain added sugars to enhance flavor and texture. A single slice can have 1-3g of added sugar.

• Soups:

  Canned or packaged soups often include sugar to balance acidity (e.g., in tomato-based soups), with 5-10g per serving.

• Condiments:

  Ketchup, BBQ sauce, and salad dressings can have 4-10g of sugar per tablespoon.

• Convenience Foods:

  Frozen meals, snacks, and fast food are loaded with sugars and refined carbs, contributing to 50-60% of calories in typical Western diets, per a 2019 BMJ study.

💬 This ubiquity makes it tough to escape sugar dependence, as it’s embedded in the food supply. The average American consumes ~70g of added sugar daily, far exceeding the American Heart Association’s recommended limit of 25g (women) and 36g (men).

⚠️ Wheat and Sugar Synergy:

Refined wheat (in bread, pasta, etc.) acts like sugar in the body, causing rapid glucose spikes and crashes that fuel cravings, as noted in your Macleans.ca reference. This amplifies sugar dependence, as both trigger similar metabolic and neurological responses.

Breaking the Cycle

Escaping this dependence, as discussed previously, typically takes 21-30 days to reset habits and reduce cravings, though the first 3-14 days are the toughest due to withdrawal. Strategies to address sugar’s pervasiveness:

• Read Labels:

  Check for hidden sugars (e.g., sucrose, maltose, corn syrup) in breads, soups, and condiments. Opt for unsweetened versions or make your own.

• Whole Foods:

  Emulate the 1975 Japanese diet—focus on vegetables, lean proteins, and whole grains like brown rice or quinoa, which have lower glycemic impact.

• Gradual Reduction:

  Cut sugar and refined carbs incrementally to ease withdrawal. Replace sugary snacks with fruit or nuts.

• Mindful Eating:

  Practice hara hachi bu (eating until 80% full), a Japanese principle that helps regulate intake and prevent overconsumption.

💬 Long-Term Considerations

The addictive nature of sugar and its presence in everyday foods mean that breaking dependence requires ongoing vigilance. After the initial 30-day reset, maintaining a low-sugar diet (under 25-36g added sugar daily) can prevent relapse. If cravings persist or you experience severe symptoms, consult a doctor or dietitian to rule out conditions like insulin resistance or nutrient deficiencies.

Link to 1975 Japanese Diet:

Low in refined carbs and high in whole foods like vegetables and fish, likely contributed to better blood sugar stability and appetite regulation, supporting longevity. The rise of Western-style processed foods in Japan post-1970s began shifting health outcomes in some populations, as noted in nutritional epidemiology studies.

1. Diversity: Eating a Small Variety of Different Foods

• Description:

  Meals typically included at least three main dishes and three side dishes, often served in small portions. This “small variety” approach ensured a range of nutrients from different food groups in a single meal.

  
  

• Health Impact:

  The diversity promoted a balanced intake of macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals), reducing the risk of deficiencies. For example, combining rice (carbs), fish (protein/omega-3s), and vegetables (fiber/vitamins) supported stable blood sugar, unlike the wheat/sugar-heavy diets our mentioned, which cause spikes and crashes. Studies, like those from the Okinawa Centenarian Study, link this variety to lower rates of heart disease and obesity in 1970s Japan.

2. Cooking Methods: Preference for Boiling, Steaming, and Raw

• Description:

  Boiling, steaming, and raw preparations were favored, with grilling and baking used moderately and frying/sautéing sparingly. These methods preserved nutrients and minimized added fats and calories.

• Health Impact:

  Low-calorie, low-fat cooking methods reduced the risk of obesity and metabolic syndrome, key factors in longevity. For instance, steaming vegetables retains antioxidants, unlike frying, which adds calorie-dense oils. This aligns with your earlier point about processed foods driving overconsumption—traditional Japanese methods avoided the high-calorie traps of modern diets.

• Context:

  Avoiding frying minimized trans fats and excessive omega-6 fatty acids, which can promote inflammation. This supports stable blood sugar, reducing the hunger and brain fog tied to refined wheat/sugar consumption.

3. Ingredients: Emphasis on Soy, Seafood, Vegetables, and Moderation

• Description:

  The diet centered on soy products (tofu, miso), seafood, vegetables (including pickles), fruits, seaweed, mushrooms, and green tea, with moderate eggs, dairy, and meat.

• Health Impact:

  These ingredients are nutrient-dense and low in refined carbs/sugars, supporting longevity. Soy provides plant-based protein and isoflavones, linked to lower heart disease risk. Seafood offers omega-3s, reducing inflammation. Vegetables and seaweed supply fiber and antioxidants, stabilizing blood sugar and countering the addictive sugar cycle you described. Moderation in meat/dairy limited saturated fat, unlike Western diets of the era. Per WHO data, Japan’s low obesity rates (~3% in 1975) and high life expectancy (~73-75 years) reflect these choices.

4. Seasonings: Soup Stock and Fermented Seasonings

• Description: Dashi (soup stock) and fermented seasonings like soy sauce, miso, vinegar, mirin, and sake were used to enhance flavor while minimizing salt and sugar.

•  Health Impact: Fermented seasonings provided umami, reducing the need for excessive salt (linked to hypertension) or sugar (linked to addiction). Miso and soy sauce contain probiotics, supporting gut health, which may influence appetite regulation and reduce cravings for sugary foods. Dashi, made from kombu or fish, added flavor without calorie-dense additives common in modern condiments (e.g., sugary ketchup).

5. Format: One Soup, Three Greens

• Description:

  Meals followed a “one soup, three greens” structure: rice (staple), soup (e.g., miso), a main dish (e.g., fish), and two side dishes (e.g., pickled vegetables, seaweed). This ensured variety and portion control.

• Health Impact:

  This format, rooted in the hara hachi bu principle (eating until 80% full), promoted mindful eating and prevented overeating, a key factor in longevity. Small portions of diverse foods avoided the blood sugar spikes from large, carb-heavy meals (like those with refined wheat). The fiber-rich sides and protein-rich mains stabilized glucose, reducing the hunger/brain fog cycle you described.

• Context:

  This structured approach counters the chaotic, sugar-laden food environment of today, where convenience foods lack balance and encourage overconsumption.

💬 To break sugar/wheat dependence (as asked earlier), adopting elements of this diet—e.g., diverse whole foods, low-sugar seasonings, and portion control—could accelerate the 21-30 day reset period by stabilizing blood sugar and retraining taste buds.

Mackerel Miso Soup Recipe (4 Servings)

Ingredients

•  Canned mackerel (with broth): 1 can (200g)

•  Japanese dashi granules: 1/2 teaspoon

•  Water: 700cc

•  Mixed miso paste: 3 tablespoons (*Adjust the amount based on the miso type; taste as you add)

•  Green onions: 2–3 sprigs (finely chopped)

1.  Preparation:

•  Wash the green onions and finely chop them into 2–3mm pieces.

•  Open the canned mackerel, separate the fish from the broth, and lightly flake the fish.

2.  Make the Dashi:

•  In a pot, add 700cc of water and heat over medium.

•  When the water is warm, add the dashi granules (1/2 teaspoon) and stir to dissolve.

•  Add the broth from the canned mackerel to enhance the flavor.

3.  Add the Mackerel:

•  Before the broth boils, add the flaked mackerel to the pot.

•  Avoid overcooking to preserve the mackerel’s flavor.

4.  Dissolve the Miso:

•  Reduce the heat to low and gradually add the mixed miso paste (3 tablespoons). Use a ladle or strainer to dissolve the miso smoothly, avoiding lumps.

•  Taste and adjust the miso amount as needed, depending on its saltiness and flavor.

•  Avoid boiling the soup after adding miso to preserve its aroma and taste.

5.  Finish with Green Onions:

•  Add the chopped green onions and stir gently.

•  For a crisp texture, add the onions just after turning off the heat.

6.  Serve:

•  Ladle the soup into bowls and serve hot.

Tips and Notes

•  Miso Adjustment:

The saltiness and flavor of miso vary by type (e.g., white, red, or mixed). Add gradually and taste to avoid overseasoning.

•  Mackerel Broth:

The broth in the can is packed with umami, so don’t discard it—use it in the soup.

•  Nutrition:

Mackerel is rich in protein, DHA, and EPA, making this a nutritious dish. Green onions add vitamin C and fiber.

•  Optional Additions:

For extra flavor or variety, consider adding grated ginger (1 teaspoon), tofu, or wakame seaweed.

Pork Belly and Vegetable Miso Soup Recipe (4 Servings)

Ingredients

• Pork belly (thinly sliced): 100g

• Daikon radish: 180g

• Carrot: 50g

• Taro: 3 pieces

• Shiitake mushrooms: 3 pieces

• Konnyaku: 80g

• Gobo (burdock root): 50g

• Green onion: 10cm

• Water (for soup): 1000ml

• Miso: 80g

• Hot water (for boiling): as needed

• Water (for soaking gobo): as needed

Instructions

1.  Prepare the Vegetables:

•  Peel the daikon radish and cut into 5mm-thick chunks.

•  Cut the carrot (skin on) into 5mm-thick chunks.

•  Peel the taro and cut into bite-sized pieces.

•  Remove the tough stem ends from the shiitake mushrooms and quarter each mushroom.

•  Cut the konnyaku into bite-sized pieces using a spoon for a textured edge.

•  Slice the gobo into 3mm-thick rounds and soak in water for a few minutes to remove bitterness, then drain.

•  Slice the green onion into 1cm-wide pieces.

2.  Prepare the Pork Belly:

•  Cut the pork belly into 5cm-long pieces.

3.  Blanch the Ingredients:

•  Bring a pot of hot water to a boil.

•  Add the daikon, carrot, taro, shiitake, and konnyaku to the boiling water and blanch briefly (1–2 minutes) to remove excess starch or impurities. Drain and set aside in a colander.

•  In the same pot, blanch the pork belly briefly (30 seconds to 1 minute), then remove, rinse under cold running water to remove excess fat, and drain.

4.  Cook the Soup:

•  In a clean pot, add 1000ml of water, the blanched vegetables (daikon, carrot, taro, shiitake, konnyaku), and the drained gobo.

•  Bring to a boil over medium heat and cook for about 10 minutes, skimming off any scum that rises to the surface.

•  When the vegetables are halfway cooked (softening but not fully tender), add half of the miso (40g) and stir to dissolve.

5.  Finish the Soup:

•  Once the vegetables are fully cooked (tender but not mushy), add the blanched pork belly and the remaining miso (40g), stirring to dissolve.

•  Cook until the pork belly is fully cooked (1–2 minutes).

•  Add the green onions and heat briefly (30 seconds) to retain their freshness.

•  Remove from heat to avoid overcooking the miso, which can reduce its flavor.

6.  Serve:

•  Ladle the soup into bowls and serve hot.

Tips and Notes

• Cooking Time: Approximately 30 minutes.

• Miso Adjustment: Miso varies in saltiness and flavor (e.g., white, red, or mixed). Taste as you add the second half to avoid overseasoning.

• Blanching: Blanching the vegetables and pork removes impurities and excess fat, resulting in a cleaner-tasting soup.

• Nutrition: This soup is nutrient-dense, with pork belly providing protein and fat, root vegetables (daikon, carrot, taro, gobo) offering fiber and vitamins, and shiitake adding umami and antioxidants. Konnyaku is low in calories and high in fiber, promoting digestive health.

• Serving Suggestion: Pair with steamed rice and a side of pickled vegetables for a balanced Japanese meal.

• Optional Additions: For extra flavor, consider adding a small amount of grated ginger or a splash of soy sauce.

💬This miso soup combines the rich umami of pork belly and shiitake with the hearty texture of root vegetables and konnyaku, all brought together by the savory depth of miso. It’s a wholesome, comforting dish that highlights natural ingredients. Adjust the miso to your taste and enjoy!