Breakfast in Japan is called “asa gohan”, consisting of rice, soup, delicious side dishes, and pickles. Most noticeably: white rice, soup (often miso soup), eggs, fruit, vegetables and some form of protein (usually fish of some kind) and tofu. These foods are great sources of carbohydrates, proteins, vitamins, and minerals that can provide sustained energy and improve overall health.
What is so beneficial about these foods? Although most people will usually opt for brown rice over white — as brown rice is a healthier carbohydrate — doesn’t mean that white rice doesn’t have it’s benefits. The biggest benefit to focus on in this instance would be how white rice is easily digestible. Next, miso soup is high in vitamins and minerals, and contains healthy bacteria that helps support the gut. Eggs are a great source of protein and contain many vitamins. Fruits and vegetables are also an excellent source of vitamins and minerals, and are an excellent source of dietary fiber, which supports the gut and aids in digestion. Protein in the morning helps keep you full longer and eliminate cravings; however, Japanese people often eat fish, which is arguably one of the healthiest protein options. Fish not only contains protein, but also many vitamins and minerals, as well as omega-3 fatty acids.
Finally breakfast is accompanied with pickles. Tsukemono (“pickles”) that appears as part of every meal in Japan is not just an afterthought. Tsukemono, along with rice and soup, complete the culinary triumvirate of a traditional meal. They provide a variety of colors, flavors, and textures to balance the main dish, and they’re also known to provide numerous health benefits such as vitamins, fiber, and probiotic cultures that promote digestive health.
Probably not the most usual breakfast in western countries, but for sure sometimes also to reduce sugars and processed foods it is worth a try!!!