Researchers looked at 120 recipes from a popular Japanese cooking TV show to understand how traditional Japanese meals can be both nutritious and good for the environment. They found that Japanese home cooking uses less red meat and more plant-based foods like soy, which is better for the planet. However, they also discovered that some dishes contain more salt than recommended. This study shows that traditional cooking methods from Japan offer valuable lessons for eating in a way that’s healthy for both people and the Earth, though there are still some challenges to address.

The Quick Take

  • What they studied: How well Japanese home cooking recipes balance being healthy for people, good for the environment, and true to traditional cooking methods
  • Who participated: Analysis of 120 recipes from NHK Today’s Cooking, a popular Japanese national TV cooking show from 2023-2025 that represents typical Japanese home cooking
  • Key finding: Japanese home cooking naturally avoids red meat (only 2.5% of main dishes) and uses more plant-based proteins like soy (12.5%), which is better for the environment. However, salt content in main dishes averaged about 2.16 grams per serving, which is higher than ideal for many people
  • What it means for you: If you’re interested in eating healthier and more sustainably, Japanese cooking methods offer good examples of using less meat and more plant-based foods. However, you may want to reduce salt in these recipes if you’re watching your sodium intake

The Research Details

Researchers examined 120 recipes from NHK Today’s Cooking, a well-known Japanese television cooking program, between 2023 and 2025. Instead of just looking at what people eat overall, they analyzed individual dishes to understand how they’re made, what ingredients they use, and how they connect to Japanese culture and traditions.

For each recipe, they looked at three main things: (1) nutritional diversity—whether the dish used different types of protein sources and varied ingredients; (2) environmental sustainability—whether the ingredients were chosen in ways that are good for the planet; and (3) cultural continuity—whether the dish used traditional Japanese cooking methods and seasonal ingredients.

This approach is different from typical nutrition studies because it focuses on the actual recipes people cook at home rather than just tracking what people buy at stores or eat in surveys. By studying recipes from a trusted national broadcaster, the researchers could see what modern Japanese home cooking actually looks like.

This research approach is important because it shows how individual meals can be both healthy and sustainable. By looking at actual recipes rather than just statistics about food consumption, researchers can understand the real choices families make in their kitchens. This method can be used to track how diets change over time and to identify which cooking traditions might help solve modern problems like climate change and health issues.

This study has some strengths: it uses recipes from a reputable national broadcaster that represents real home cooking, and it examines a large number of recipes (120) in detail. However, readers should know that this is a content analysis of recipes rather than a study of what people actually eat. The recipes shown on TV may not represent all Japanese home cooking, and the study doesn’t track whether people actually follow these recipes or how their health changes from eating them.

What the Results Show

The analysis revealed that Japanese home cooking naturally emphasizes plant-based and sustainable protein sources. Pork was the most common main protein (appearing in 33.3% of dishes), followed by seafood (19.2%), while beef appeared in only 2.5% of dishes. Notably, soy-based foods (like tofu and miso) appeared in 12.5% of recipes, providing plant-based protein options.

This pattern is significant because raising beef requires much more land, water, and resources compared to raising pork, catching seafood, or growing soy. By naturally using less beef, Japanese cooking reduces its environmental impact.

Regarding salt content, the average main dish contained 2.16 grams of salt per serving. For context, this represents about 29% of the daily salt limit for men and 33% for women in Japan. While this shows that individual dishes aren’t extremely salty, eating multiple salty dishes throughout the day could add up to too much salt, which can increase blood pressure and heart disease risk.

The recipes also showed strong use of traditional techniques like fermentation (in foods like miso and soy sauce) and seasonal ingredients, which connects modern cooking to cultural traditions while supporting environmental sustainability.

The study identified that Japanese home cooking naturally aligns with eating seasonally—using ingredients that are fresh and available at different times of year. This approach reduces the need for long-distance food transportation and storage, which is better for the environment. The emphasis on fermented foods like miso, soy sauce, and pickled vegetables also provides beneficial bacteria for digestion and adds flavor without extra salt or unhealthy additives.

This research builds on existing knowledge that traditional diets, including Japanese cuisine, tend to be healthier and more sustainable than modern Western diets heavy in processed foods and red meat. Previous studies have shown that Mediterranean and traditional Asian diets are associated with better health outcomes. This study adds new detail by showing specifically how Japanese home cooking achieves sustainability through ingredient choices and cooking methods, rather than just looking at overall eating patterns.

Important limitations to understand: First, this study only looked at recipes from one TV cooking show, which may not represent all Japanese home cooking or how people actually prepare food in their homes. Second, the study analyzed recipes but didn’t track whether people actually cooked them or how eating these dishes affected their health. Third, while the study identifies salt as a concern, it doesn’t provide solutions for reducing salt while keeping traditional flavors. Finally, the study doesn’t address other sustainability issues like overfishing of certain seafood species, which could become a problem if more people adopt these recipes.

The Bottom Line

If you’re interested in eating more sustainably and healthily, Japanese home cooking offers useful lessons: (1) Use plant-based proteins like soy, beans, and legumes more often than red meat; (2) Eat seasonal vegetables and ingredients when possible; (3) Try traditional fermentation techniques like making simple pickled vegetables. However, be mindful of salt content—you may want to reduce the salt in recipes slightly, especially if you have high blood pressure or heart concerns. These recommendations are supported by this research and broader nutrition science, though individual results may vary.

This research is relevant for anyone interested in eating healthier, reducing their environmental impact, or learning about traditional cooking methods. It’s particularly useful for people who enjoy cooking at home and want to make more sustainable choices. However, if you have specific health conditions like high blood pressure or kidney disease, you should talk to your doctor before making major dietary changes, especially regarding salt intake. This research is less relevant for people who rely heavily on processed or convenience foods, though it could inspire them to try home cooking.

If you start cooking Japanese-style meals regularly, you might notice benefits within a few weeks to a few months. Reduced salt intake could help lower blood pressure within 2-4 weeks for some people. However, broader health benefits like improved digestion from fermented foods or weight management from eating more plant-based proteins typically take 2-3 months of consistent practice to become noticeable.

Want to Apply This Research?

  • Track the types of protein sources you use in your meals each week (beef, pork, seafood, soy/plant-based) and aim to increase plant-based proteins to at least 20-30% of your meals. Also monitor salt content by noting how many grams of salt you add to recipes and gradually reduce it by 10-15% each week.
  • Start by trying one Japanese recipe per week from a trusted source, focusing on dishes that feature soy-based proteins, seasonal vegetables, and fermented ingredients. Use the app to log which recipes you try, rate how much you enjoyed them, and note any health changes you observe.
  • Over 3 months, track: (1) How often you cook at home versus eating processed foods; (2) Your protein sources and the percentage that are plant-based; (3) Your estimated daily salt intake; (4) Any changes in how you feel, such as energy levels, digestion, or blood pressure readings if you monitor them. Review this data monthly to see if you’re moving toward more sustainable eating patterns.

This research analyzes recipes from a TV cooking show and does not represent a clinical study of health outcomes. The findings suggest that Japanese home cooking may support sustainable and healthy eating, but individual results depend on many factors including overall diet, exercise, genetics, and existing health conditions. Before making significant dietary changes, especially if you have high blood pressure, heart disease, kidney disease, or other health conditions, consult with your doctor or a registered dietitian. This study does not provide personalized medical advice, and recipes should be adapted based on your individual nutritional needs and health status.