Rice as an illusory center
There is a preconceived idea, both in the West and in Japan itself, that our cuisine relies entirely on rice. We imagine that without this immaculate white bowl, the meal is not complete. But if we look more closely at the semantic structure of our language, we discover a different truth. The word 'Gohan' means both 'cooked rice' and 'meal'. This linguistic fusion has created nutritional confusion. In reality, the beating heart of Japanese gastronomy lies in 'Okazu', these side dishes composed of fish, meat, eggs and vegetables. Rice was never the destination; it was only the vehicle, a neutral support intended to calm hunger at a lower cost.
Recognizing that Okazu are the true carriers of flavor and nutrients, I realized that reducing rice was not a betrayal of my culture, but a clarification of its essence. By removing the support, we highlight the work of art. Without the rice to dilute the flavors, every dish should be perfect. The miso soup should be deeper, the fish more precise, the vegetables more vibrant. It is an invitation to excellence. Rice, by becoming secondary, frees cooking from its function of simple filling to elevate it to the level of a pure sensory and metabolic experience.
Japan's forgotten history
The history of rice in Japan is complex. For centuries, polished white rice was a luxury reserved for the aristocracy and high-ranking samurai. The people ate whole grains like millet or barley, mixed with roots and vegetables. It was only with the massive urbanization of the Edo era that white rice became a staple food for city dwellers, leading to epidemics of beriberi due to the loss of vitamin B1. We then forgot that our physiology was built on a much more varied and lower glycemic diet than the one we know today.
By returning to a meal structure low in rice, I am not making a revolution; I reconnect with a form of historical honesty. I am giving priority again to the foods that have always ensured the survival and strength of my people: products from the sea and the land. Modern white rice is a product of technology and artificial abundance. By putting him back in his rightful place — that of an occasional guest rather than a master of the house — we find the balance that characterized the health of our ancestors before the arrival of the diseases of civilization.
Metabolic stability regained
The impact of white rice on blood sugar is staggering. It is a pure carbohydrate, quickly transformed into glucose, which causes massive insulin secretion. For a modern, largely sedentary population, this energy is excessive and poorly managed. It inevitably leads to fat storage and chronic fatigue. When you remove the rice and replace it with more protein and vegetables, the energy changes in nature. It becomes calm, stable and lasting. We no longer suffer from a 'food coma' after lunch; we remain alert and productive.
It’s a discovery I constantly make with my clients and for myself. Without rice, the body learns to draw on its own fat reserves. We enter a state of metabolic flexibility where the mind is clearer and the body lighter. This stability is not only physical, it is also emotional. We are no longer at the mercy of sugar cravings. It is discovered that real energy does not come from the fermentation of grains in the stomach, but from the clean burning of quality fats and proteins. It's a metabolic release.
Japanese cuisine 2.0
I am not against rice out of ideology. I am for clarity and adaptation. The world has changed, our lifestyles have changed, and our cuisine must evolve to remain a health tool. Today, in Japan, we are seeing more and more restaurants offering 'Nuki' options (no rice or no noodles). It's a natural evolution. We keep the techniques, the flavors, the aesthetics, but we adjust the macronutrients to meet the challenges of our time. This is what I call Japanese cuisine 2.0.
This development allows us to preserve our culinary heritage while making it compatible with a healthy life. You can enjoy a Sukiyaki without the bowl of rice, or a Sashimi without the sweet accompaniments. In reality, this reduction creates a purer version of what was already true. It forces us to focus on the quality of the main ingredient. If the fish is exceptional, it does not need rice to be appreciated. If the vegetables are in season and perfectly prepared, they are sufficient in themselves. Reducing rice is a filter that only allows excellence to pass through.
Abundance by subtraction
When rice is no longer obligatory, the composition of the meal becomes infinitely more free and creative. We are no longer limited by the rigid structure of the rice bowl. We can increase the proportion of green vegetables, explore the diversity of algae, add sources of healthy fats such as avocado or nuts. The meal becomes richer in micronutrients, more varied in textures and more complex in flavors. We move from a filling diet to a deep nourishment diet.
This is where I find the true beauty of this approach: reducing one thing—rice—opens the door to increasing everything that really matters. We gain in quality, nutritional density and mental clarity. We discover that satiety does not come from distension of the stomach by grains, but from satisfaction of the body's real needs. It’s a form of culinary minimalism that leads to an abundance of health. By simplifying the plate, we enrich life.
Honoring the body beyond habit
Rice will always be a symbol of my culture, but it must no longer be the dictator of my health. Honoring your roots does not mean blindly repeating habits that no longer serve us. On the contrary, it is about using the wisdom of the past to build a better future. By putting rice in the background, we give the body its central place again. we listen to their real needs rather than social injunctions.
I invite you to experience this. Try a full Japanese meal, but leave out the rice. Savor the depth of the broth, the delicacy of the fish, the crunch of the vegetables. Observe how you feel after the meal, and how your energy remains throughout the day. You will discover a new dimension of our cuisine, a dimension where flavor and vitality are in perfect harmony. Freedom begins when we dare to question what seemed immutable. Enjoy your journey towards this new clarity.
