How British Colonialism Shaped Global Disease and Why Japan is the world's most long lived country?

What if I told you that where your ancestors lived could be affecting your health today? While most nations saw their health decline after British colonial rule, Japan remained untouched and uncolonized and hence today, it boasts the longest life expectancy in the world. Japan’s secret isn’t just genetics or luck—it’s a lifestyle free from post-colonial dietary shifts. This is directly attributed to heart-healthy diet rich in fish and plant-based foods, minimal processed sugar intake, special plant foods such as soybeans and locally grown food, non sugar-sweetened beverages such as green tea along with very low consumption of milk and dairy .

Japan has avoided the chronic diseases that plague much of the world today. Meanwhile, former British colonies have seen skyrocketing rates of obesity, diabetes, cancer and heart disease. The question is, what changed? And more importantly, can we reverse it?

In this article, we’ll explore how Japan’s dietary choices protect its people from obesity and chronic disease and also how British colonialism shaped global food habits and what steps you can take to reclaim your health..

The Rise of Chronic Illness Post-British Colonialism

For centuries, Japan has maintained one of the lowest obesity rates in the world, with only 4.8% of its population classified as obese. In contrast, the United States—once a British colony—has an obesity rate exceeding 40%, projected to hit 50% by 2030. What caused this stark difference?

One of the most significant factors is dietary influence. While Japan remained independent, many British-colonized nations (India, Africa, America, and Australia) adopted Western eating habits, increasing their consumption of:

Red meat (pork, beef, sausages)
Dairy from modern farming practices (milk, heavy cream, butter, cheese)
Processed sugar & sweetened drinks (sodas, cappuccino)
Fast food & high-fat diets (burgers & pizzas)

This led to soaring rates of heart disease, diabetes, and obesity.

The Global Health Shift After World War II

Following World War II, the world witnessed a significant decline in mortality rates, primarily due to advancements in vaccinations and malnutrition, led to reductions in infant mortality, and better control of infectious diseases. However, this same period saw the steady rise of obesity, heart disease, diabetes, and cancer—particularly in regions that had adopted a Western diet and lifestyle under British colonial influence.

A closer look at global health statistics reveals that countries that embraced a Westernized lifestyle have seen alarming increases in chronic diseases. According to this study, Japan maintains the lowest all-cause mortality rates, while the United States ranks among the highest.

Key Comparisons:

Cancer mortality: Japan has the lowest rates, while France records the highest
Cardiovascular deaths: The U.S. has nearly double the rates compared to Japan
Obesity: Only 4.8% of Japan’s population is obese, whereas over 40% of the U.S. population falls into this category

All the above mentioned numbers are rising as speak and by 2030, obesity in the U.S. is projected to reach 50%, meaning every other person will be classified as obese if current trends persist.

The Indian Diaspora & Rising Diabetes

One of the most striking examples of how location and environment impact health is seen in the Indian diaspora in the U.S.

Type 2 Diabetes Prevalence:

17.5% of Indian-Americans suffer from type 2 diabetes
Compared to 9.5% of Indians living in India

This means Asian Indians in the U.S. are nearly twice as likely to develop diabetes due to changes in diet and lifestyle. This pattern holds true for many other immigrant populations who shift from traditional whole-food-based diets to Westernized eating patterns.

Eating Habits Unique to Japan: The Secret to Longevity and Disease Prevention

Japan’s traditional diet and mindful consumption habits have played a pivotal role in making it one of the healthiest and longest-living nations. The low mortality rates from ischemic heart disease and cancer (particularly breast & prostate) are believed to reflect the low prevalence of obesity in Japan, low intake of red meat, specifically saturated fatty acids, and high intake of fish, specifically n-3 polyunsaturated fatty acids, plant foods such as soybeans and no sugar sweetened beverages.

Sake vs. Beer: A Mindful Approach to Drinking

Sake, Japan’s traditional rice-based alcoholic beverage, stands in stark contrast to beer, the most commonly consumed alcoholic drink in America. The difference is not just in composition, but also in the way it’s consumed.

Sake, a traditional Japanese social drink, differs significantly from beer, the most commonly consumed alcoholic beverage in America, in both composition and drinking culture.

1. Ingredients & Fermentation:

Sake is made from rice and undergoes a unique fermentation process that converts rice starch into sugar, which is then fermented into alcohol. Unlike beer, sake is not carbonated.
Beer, in contrast, is brewed from barley, hops, yeast, and water and carbonated giving it its characteristic fizz.
Sake is traditionally served warm or at room temperature, which naturally promotes slower drinking and a more mindful experience.
Beer, usually served cold, is often associated with casual and social drinking in large gatherings, increasing the likelihood of overconsumption.

Because of these differences, sake is less frequently abused compared to beer.

Soy: The Cancer-Fighting Superfood in the Japanese Diet

Soybeans are a dietary staple in Japan, consumed in the form of tofu, miso, natto, and soy sauce.

Soy is rich in isoflavones, natural compounds that mimic estrogen and have been linked to reduced risks of breast and prostate cancer. Studies show that Asian populations with a high intake of soy-based foods experience significantly lower cancer rates compared to Western nations.

Buddhist practitioners introduced soy-based products to Japan in the 7th century. Many non Japanese are still not able to tolerate soy products with ease .It’s interesting to note that many non-Japanese populations still struggle to digest soy products effectively. This may be due to differences in gut microbiota or the absence of soy in traditional Western diets. Nonetheless, the Japanese have been consuming soy for centuries, benefiting from its anti-inflammatory, heart-protective, and hormone-balancing properties.

Green Tea: The Ultimate Metabolic Booster

One of the most striking differences between Japanese and Western diets lies in their daily beverage choices. While the West is known for its high consumption of sugary sodas, energy drinks, and coffee loaded with cream and sugar, Japan’s drink of choice is green tea—pure, unsweetened, and packed with antioxidants. Japanese people drink 3–5 cups of green tea per day, and has no added milk or sugar. Green tea is often characterized by a grassy, slightly bitter taste due to the steaming process. Japanese green tea leaves are un-oxidized and are steamed right after harvesting to stop the oxidation. This makes it retain a huge amount of antioxidants & nutrients that have beneficial health effects on the body, leading for it to be tagged the healthiest beverage on the planet.

Green tea contains high levels of catechins, powerful antioxidants that have been shown to:

Boost metabolism and enhance fat-burning
Reduce the risk of cardiovascular disease & cancer causing factors
Lower inflammation and oxidative stress, key contributors to aging and chronic illness

Artificially sweetened drinks like sodas, coffee and specialty coffee like Starbucks , which often leads to spikes in cortisol (the stress hormone), sugar spikes and energy crashes while green tea provides a steady release of energy without overstimulating the nervous system. This makes it one of the best natural remedies for maintaining focus, reducing stress, and supporting weight management.

How Japan Avoided the Western Health Crisis

Throughout history, British colonialism spread across many parts of the world, but Japan remained the only major nation never to be colonized by the UK. Japan successfully resisted British invasions due to its strong military forces and its geographical advantage as an island nation, making it difficult to conquer by sea, the primary method of British expansion from the 15th century onward.

In addition, Japan’s commitment to whole-food nutrition has shielded its population from many of the chronic diseases that plague Western nations today. In contrast, countries that embraced a Westernized diet—rich in processed foods, refined sugar, and excessive animal fats—have seen alarming increases in obesity, diabetes, and cardiovascular disease.

Post world war 2 dietary shifts across the world

During the 1970s economic boom, the convergence of Western dietary habits and lifestyle changes accelerated worldwide. Countries previously colonized by Great Britain—including the United States, Canada, Australia, India, and large parts of Europe (France, Germany, Sweden)—witnessed a shift from traditional diets to processed foods, red meat consumption, dairy intake, and refined sugars. This transition has had long-term consequences on public health. In addition to these diet changes, modern farming practices which includes introduction of hormones and dangerous chemicals into the farm animals altered the diaspora of nutritional status in these countries.

The Cancer Connection: Western Diets vs. Traditional Japanese Diets

One of the most striking differences between Western and non-Western dietary patterns is the prevalence of cancer types.

The most common cancers in the United States and other Westernized nations are breast, lung, colorectal, prostate, and skin cancers—all heavily linked to dietary and lifestyle changes post-colonization.
In contrast, Japan—which largely resisted colonization—has a much lower incidence of these cancers. The most prevalent cancer in Japan is stomach cancer, a pattern that does not align with other Western-adopted nations.

This suggests that dietary shifts following British colonization and globalization have played a key role in altering disease patterns in affected countries particularly with cancer causing factors.

The Global Obesity Epidemic: Who Tops the List?

The Western diet's influence is clearly visible in global obesity trends. Today, the top three countries with the highest obesity rates are:

United States – Ranks #1 globally, with over 40% of adults classified as obese and a rapidly rising trajectory.
China – Following closely behind due to increasing adoption of Western fast food culture and processed foods.
India – While traditionally associated with undernutrition, India has now been termed as the "Diabetes Capital of the World", with obesity and metabolic diseases skyrocketing in recent decades.

These figures highlight a direct correlation between Western dietary adoption and increasing rates of obesity-related illnesses, including diabetes, cardiovascular disease, and various other metabolic disorders.

America's Dependence on Prescription Drugs

Perhaps the most concerning aspect of this health crisis is the dependency on prescription medications rather than addressing root causes through dietary and lifestyle interventions.

The United States spends more on prescription drugs than any other country in the world, both in total and per capita.
In 2019, the average American spent $1,376 annually on medications, significantly higher than residents in other industrialized nations.
Despite massive pharmaceutical spending, chronic diseases continue to rise, indicating that the focus is on symptom management rather than prevention.

Conclusion: Is It Time to Rethink Our Diet & Lifestyle?

The post-colonial era has left a significant health impact on nations that adopted Westernized diets and lifestyles, leading to an explosion in chronic diseases, obesity, and reliance on pharmaceuticals.

Japan, which resisted colonization, has demonstrated how a traditional diet, low in processed foods and high in plant-based nutrients, can lead to longevity and disease prevention.

The question remains: Can other nations break free from the Western diet trap and reclaim their health through mindful dietary choices and lifestyle shifts? Below you can find the link to my diet program with simple 15 rules that everyone living in US can understand and employ it in their daily lives. its called sattvic diet for US lifestyle.

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