Shokuiku: Unlocking the Secrets of a Long and Healthy Life
Everyone yearns for a long, happy, and healthy life; however, what is the key to that? Is it daily exercise, a healthy diet, proper sanitation, or a supportive social environment? However, the “healthy diet” aspect of a good life may not always be fulfilled. Eating well is a right and a responsibility, but the question of “how to eat well” is debated by many people. Shokuiku is the Japanese term for “food education” and, by following its guidelines, people can unlock the secrets of good health and long life. Created by a Japanese military doctor who developed his concept of a good diet from the Buddhist tradition of the “power of five,” Shokuiku finally became a law enforced by the Japanese government.
Sagen Ishizuka (1850-1909), a famous Japanese military doctor, initiated both the Shokuiku concept and the macrobiotic diet. His philosophy of a good diet is “built on acquiring knowledge about what we eat, how we prepare it and how we put different foods together” (Sano 3). This diet came to be known as Shokuiku. Ishizuka was influenced by the Buddhist tradition of the “power of five,” believing that a variety of food ensures a healthy diet. This Buddhist tradition arrived in Japan in the sixth century and preached that combining five colors, tastes, senses, and cooking methods ensures a diverse intake of vitamins and minerals essential to the body (Sano 7) [1]. A good example on the implementation of this tradition is the practices of the grandmother of Makiko Sano, author of Shoku-iku: Japanese Conscious Eating for a Long and Healthy Life. According to Sano, her grandmother used to aim for 30 different foods every single day (7).
The five colors are the shades of green and blue, red and orange, black and brown, white, and yellow. Vitamin C-rich broccoli and the cancer-killer cucumber lie under a group of foods with the shades of green and blue. Tomatoes, with their natural anti-inflammatory nutrients, and the beta-carotene rich sweet potato are grouped with those of red and orange shades. The shiitake mushroom, an immunity supporter, and the buckwheat, that helps lower levels of cholesterol, are under foods of black and brown shades. Lying under the color of white are the fiber-rich cabbage and the thirst-killing Chinese leaves. And under the color of yellow, come the vitamin B-rich corn and the pumpkin which has high levels of beta-carotene essential for a healthy skin (Sano 8).
Along with having five different colors, there are also five different tastes. Sweet, sour, bitter, salty, and a “subtle, pleasant savory taste” known as Umami are the five tastes in Shokuiku. According to the principles of Shokuiku, sweets should be used in moderation; Shokuiku recipes would aim for red bean paste or fruit as a base instead of refined sugar. Sourness in food indicates acidity. Shokuiku recipes aim for weaker acidity manifested in the use of Japanese rice vinegar rather than its Western counterpart. Moreover, a bitter taste can be appetizing “when used sparingly, or with the right companions” (Sano 9). The fourth taste is the salty one. Although salt is used commonly in Western food, Shokuiku recipes avoid it as much as possible, reflecting their awareness of its problems. Most salts used would come from the use of soy sauce and miso, so “there is less hidden salt” in the food. Finally, there is the Umami taste which, in fact, means “delicious” in Japanese. Umami’s savory taste comes from amino acids known as glutamates; this flavor is found in some vegetable oils, fish, and meat (Sano 9).
Involving the five senses also make food more varied and appealing. Good taste, look, texture, smell, and the sound produced by the cooking or by the eating are the five senses recognized by Shokuiku. Obviously, people like food that tastes good more than anything else, and, according to Sano, “taste elevates food from a simple question of nourishment to a pleasurable experience” (10). To make food more enticing, the meal has to be vibrant with colors and the tableware needs to look nice, as well. Eating foods with the same texture over and over may get boring, so by having a variety of texture in each meal may also add to the overall experience. Oftentimes, handling the tableware may enrich the overall experience. For instance, in Japanese meals, it is often required to handle vessels, dishes, or chopsticks, which may be either smooth or rough. Another factor that attracts people to eat is the aroma of the food; in fact, eighty percent of what is perceived as good flavor comes from the attractive smell of the food (Sano 10).
To combine all of these tastes, senses, and colors, the food needs to be prepared in a certain way. According to the principles of Shokuiku, there are five ways to prepare food: steaming and microwaving, grilling and frying, simmering, sushi, and “no-cook.” Steamed foods retain the color, flavor, moisture, freshness, and even the nutrients in the food. When foods are steamed, the fibers soften, and, in return, are easier to digest. Alternatively, microwaves may be used to create the same results. Another method of cooking is grilling and frying. When foods are grilled or fried, excessive fats cook away, leaving the food less fat-saturated. During the grilling or frying process, heat adds moisture, keeping food tender. Simmering is another essential method in Shokuiku. The main key to simmering is the use of low heat. Many Shokuiku recipes simmer in “shallow lidded pans with only a tiny amount of liquid” (Sano 14). Simmering, even with liquids other than water, preserves the vibrant colors and enriches the flavor. Sushi is most associated with Japanese food, and indeed, Shokuiku. Sushi dishes are stunningly appealing to the eye, and are considered tasty to many people. Sushi has rice as a main ingredient, so it is easy to digest. No-cook is not only a characteristic of Sushi, but Shokuiku recipes in general. Raw foods preserve electrons, natural enzymes, essential vitamins and minerals, and fiber. These raw foods simulate chewing, an excellent workout for gums and jaws (Sano 14).
In addition to the practices of preparing Shokuiku foods, the Japanese government has taken a further step and made what is known as the “Fundamental Law of Shokuiku.” This law, enacted on June 10, 2005, became effective on July 5 of the same year. The law, consisting of 33 articles with amendments, addresses the responsibilities of central and local governments, educators, farmers, fishermen, the food industry, and citizens. Its goal is to support and promote Shokuiku “under the initiative of the Committee for the Promotion of Shokuiku in the Cabinet Office” (Kojima 49). For instance, farmers and fishermen have the responsibility to “make sincere efforts to promote Shokuiku activities by collaborating with educators and other concerned parties” (What is Shokuiku? 5). Many farmers would organize educational field trips for local schools. Food-related businesses are encouraged by the government to offer factory tours, organize cooking classes, and give information on foods from the Shokuiku perspective (What is Shokuiku? 5).
Moreover, the Japanese Ministry of Agriculture, Forestry, and Fisheries has done great efforts to promote Shokuiku and encourage the law. The ministry has developed nationwide programs like the “Nippon Shokuiku Fair” which attracts thousands of visitors during the month of January (6). The ministry gives awards “to outstanding Shokuiku activities through [the] ‘Shokuiku Local Activities’ Competition’” (6) and also supports private activities that promote Shokuiku and funds researchers who study the concept. Another way the government is trying to promote Shokuiku is by establishing the Japanese Food Guide Spinning Top. This guide is very much like the American food pyramid. “It is a rotating inverted cone divided from the top down into food category layers: grain dishes; vegetable dishes; fish and meat dishes,” with fruits and milk at the bottom. At the very top, there is a spinning motion intended to remind people the importance of exercise (What is Shokuiku? 6). Just below that, is a cup signifying the importance of liquids, like water and tea. There is a whip-looking handle on the side which is intended to mean that snacks, confections, and beverages should be enjoyed moderately (What is Shokuiku? 7). Along with that, the recommended daily intakes are clearly shown beside the spinning top, giving specific dishes as recommendations (What is Shokuiku? 7). Moreover, the cone is designed to resemble a traditional Japanese toy, the spinning top (What is Shokuiku? 6).
Fig. 1 Japanese Food Guide Spinning Top, What is Shokuiku (Food Education)
Taking care of one’s self is, indeed, a responsibility that can be manifested in following good eating habits, such as the guidelines of Shokuiku. The rules of Shokuiku are not strict, but are truly a common sense approach to eating. Incorporating the Buddhist tradition of the “power of five”, an enticing well-prepared Shokuiku meal can be enjoyed by everyone.
[1] There are also five food groups: grains, vegetables, protein, fruits, and dairy. Since the information is relatively common, it has been omitted it from the research report.
Works Cited
Kojima, Aiko. “The Responsibility or Right to Eat Well”. Stanford Journal of East Asia
Affairs. Stanford University, 2011. PDF File. Web. 17 May 2015.
<http://web.stanford.edu/group/sjeaa/journal111/Japan1.pdf>.
“What is Shokuiku (Food Education)”. The Ministry of Agriculture, Forestry, and Fisheries. 20 April 2015. PDF File. Web. 17 May 2015. <http://www.maff.go.jp/e/pdf/shokuiku.pdf>.
Sano, Makiko. Shoku-Iku! Japanese Conscious Eating for a Long and Healthy Life. UK:
Quadrille Publishing Ltd, 2015. Print.