The Samurai Diet is an increasingly popular way of eating, described by Nate Miyaki in his book, among others. Inspired by the eating habits of Japanese warriors, this system is similar to Paleo, although with some differences.
It is said to contain everything that is best in the Paleo diet. Of course, it is also often misinterpreted, and the meal plan itself is frequently put together incorrectly, not in line with needs. In principle, the diet may help improve health and physique - it is a matter of proper modifications.
What does the Samurai diet involve?
The Samurai diet actually stems from the Paleo diet. It is said that, because of the health and physique effects it can deliver, it is one of the best nutrition systems. Probably not without reason... It is said that the “Samurai” contains everything that is best in Paleo, while also excluding problematic foods such as grains and dairy.
The system gained real popularity when it was described in Nate Miyaki’s book - a trainer and dietitian. Despite its obvious advantages - which we will get to - one should not get carried away, because the Samurai diet is not a universal system for everyone. It should be remembered that every body is different, and therefore one should choose a way of eating tailored to one’s own needs / goals and the condition of the body. Nevertheless, it is hard not to agree that the Samurai diet can certainly be recommended to athletes and people who care about their health.
The first important issue is the elimination of processed food, which unfortunately takes up a large part of the diets of modern, busy people. We therefore focus on natural, high-quality products with as little content of anti-nutritional components as possible.
However, there are several groups of products that are excluded when following this diet due to the possible negative effects of individual ingredients. These include, for example, dairy, which not only contains the rather problematic milk sugar, lactose (lactose intolerance), but also casein with allergenic properties.
In principle, people who take the “Samurai” rules seriously and therefore expect results should give up refined sugar and foods high in fructose, which in some circumstances can cause considerable problems. Of course, not all carbohydrates are bad and they should not be treated equally. Depending on the goal and the body, they may turn out to be a valuable ally - the key is to choose the right ones, but we will come back to that.
Similarly, we eliminate grains (especially wheat, rye, barley) and grain products because of the content of allergenic components and gluten, which may contribute to the development of many conditions, including for example
leaky gut syndrome.
We also give up legumes, which are rich in lectins that are unfavorable for the body. These, in turn (e.g. beans or soy), are one of the basic protein sources in a vegan diet. However, the fact is that they also provide relatively large amounts of carbohydrates and additionally contain phytic acid.
The same acid that can efficiently react with some mineral compounds, leading to reduced absorption and, in the longer term, deficiency states. Of course, this would be the case if we based our nutrition on them or if they constituted a “strong” point of our diet. Either way, phytic acid is not beneficial for the body.
Another issue is that both grains and legumes contain one of the more harmful anti-nutritional components - lectins. Their action is largely associated with damage to the intestinal mucosa and pro-inflammatory potential. It is worth mentioning that lectins and phytic acid are considered proteins capable of binding carbohydrates. The next unacceptable group is processed hydrogenated oils, such as palm oil, hydrogenated coconut or sunflower oil, as well as products containing so-called trans fats. The Samurai diet, as a source of healthy fats and/or protein, promotes fish. All the more so because this makes it possible to increase the amount of essential Omega 3 fatty acids, whose intake drops dramatically in favor of Omega 6, disrupting the entire balance.
Omega 3, whose intake drops dramatically in favor of Omega 6, disrupting the entire balance.
Samurai Diet – what to eat and who benefits from it?
After all this, it should be mentioned that, for example, grains (as well as so-called pseudocereals) can be soaked in water or fermented (some allow sprouting) in order to reduce the content of the aforementioned anti-nutritional components.
As I mentioned, not all carbohydrates are treated as 100% bad. Examples of permitted sources can be:
- tuberous plants (e.g. sweet potatoes or Jerusalem artichokes),
- millet groats,
- edible chestnuts,
- basmati rice,
- quinoa,
- amaranth,
- buckwheat groats,
- chia seeds.
Other good products allowed on the “Samurai” diet also include high-quality meats (especially lean ones) and, of course, fish. From vegetables, we focus on leafy ones and possibly brassicas and root vegetables. Fruit in optimal amounts is of course allowed, if there are no circumstances indicating their elimination.
A diet based on products suitable for the Samurai diet should provide the body with the necessary macro- and micronutrients. Those who want to adopt healthier habits and physically active people will benefit from this nutrition system. It should be borne in mind that the “Samurai”, unlike the Paleo diet, may for many people who train intensely prove too low in carbohydrates.
For whom might the Samurai diet not be a good idea?
As I mentioned, the Samurai diet is not a “golden mean” and not a system for everyone. Particular caution should be exercised in the case of allergies and sensitivities. Similarly, when it comes to some autoimmune diseases or gastrointestinal problems. Who else should be careful and consider whether this is the right option?
- people dealing with diabetes,
- people with ulcers,
- people suffering from depression,
- people struggling with IBS (irritable bowel syndrome).
