The Blue-Zone Diet
What does Ikaria in Greece, the Nicoya Peninsula in Costa Rica, Okinawa in Japan, Sardinia in Italy and the Seventh Day Adventist community in Loma Linda, California have in common? These five places are where some of the longest living humans inhabit, and longevity expert Dan Buettner, along with National Geographic, teamed up to find out why.
These five regions, deemed blue zones, have common diet habits that scientists say are one of the reasons they have some of the highest percentages of nonagenarians and centenarians in the world. These regions also have very low rates of chronic diseases such as diabetes, heart disease, cancer and obesity. Below we’ll break down the summary of the five regions, along with more generalised rules to incorporate into your diet.
Ikaria, Greece
The people in Ikaria, Greece live approximately eight years longer than the average American, with also very low rates of dementia. They consume a variation of the Mediterranean diet with an emphasis on potatoes, goat’s milk, honey, fruit, whole grains, legumes (especially garbanzo beans, lentils and black-eyed beans), olive oil, feta cheese, lemons and herbal teas made from sage, marjoram, oregano and rosemary.
Nicoya Peninsula, Costa Rica
The Nicoya Peninsula in Costa Rica has the lowest rate of middle-age mortality in the world, where most people have a good chance of living to the age of ninety. The people of the Nicoya Peninsula consume a diet consisting of corn tortillas, black beans and squash, along with tropical fruits such as papaya, yams, banana and peach palms all year round. These foods are high in complex carbohydrates, high in beneficial amino acids and sustainable for the land (i.e. not damaging the environment or involving the slaughter of animals).
Okinawa, Japan
Okinawa, Japan is home to the longest living women in the world. The diet here is mostly plant-based, high in tofu, bitter melon, sweet potato and turmeric. Other foods in their diet consist of seaweed, shiitake mushrooms, green tea, brown rice and garlic. Two philosophies that are unique in the Okinawa region are the notions of ‘ikigai’ (to be imbued with a sense of purpose), and ‘moai’ (a strong social network).
Sardinia, Italy
Sardinia in Italy is home to the world’s longest-living men, mostly concentrated among the shepherds in the region who typically eat another variation of the Mediterranean diet. This diet is high in fava beans, fennel, chickpeas, tomatoes, almonds, milk thistle tea, sourdough, flatbread and a type of wine called cannonau, which is drunk daily. Cannonau is very high in flavonoids, a phytonutrient-rich in antioxidant activity, in comparison to most other wines.
Loma Linda, California
Like most other blue zone regions, the key is the lifestyle as well as the diet. The members of the Seventh Day Adventist church in Loma Linda are the longest living Americans. Mainly sustained on a sort of biblical diet that is mostly plant-based, they also tend to spend time with each other with health, religion and relationships being a core value, usually not drinking or smoking either. Their diet consists of grains, fruits, nuts and vegetables, with a focus on avocados, salmon, beans, oatmeal and soy milk. Processed foods and added sugars are typically excluded, rather natural sources of sugar like fruit, dates and figs are preferred.
Now that we’ve outlined the general ideals and diets of the five regions, here are five general guidelines that all the regions follow and are essential to what makes their diet so much better for our health.
The 80% Full Rule - Okinawans follow the 80% rule which they call ‘Hara Hachi Bu’. This means they will stop eating when they’re 80% full, which is common among the other blue zone regions which won’t overeat as a general rule. The key is to eat slower and pay attention to each bite you’re eating, being more conscious of the food you’re putting into your body.
95% Plant-Based - Four of the regions in the five blue zones consume some meat but not as a large portion of their diet, approximately not more than five times a month. A cup of beans is consumed daily throughout the blue zones, with a focus on naturally nutrient-dense whole foods, not processed foods.
Large To Small - The most substantial meal of the day should be consumed in the morning and the smallest meal of the day in the late afternoon and evening. This allows the body to rest and recharge appropriately without having to process dense foods during sleep.
Clean Drinking - Water, coffee, tea and wine are the four main drinks of choice consumed within the blue zones, sugary drinks and other types of alcohol are generally not consumed.
Minimising Dairy, Sugar & Eggs - Goat and sheep’s milk is drunk in Ikaria and Sardinia, while cow milk products are usually not consumed, only sometimes as a side dish. People in the blue zones consume about a fifth of the added sugar per day in comparison to North Americans. This intake is similar to the guidelines set by the American Heart Association. It’s essential to be conscious of the sugar you’re consuming and when possible, opt for alternative sweeteners such as xylitol and stevia.
Along with the above-suggested guidelines, the best foods to incorporate into your diet are all kinds of beans, greens (such as spinach, kale, beet tops, fennel), nuts (especially almonds and walnuts), olive oil, oats, barley, fruits, green or herbal teas and turmeric. Foods that should be eaten every day are whole multigrain sourdough, nuts, beans and fruit, while foods to always avoid are sugary drinks, salty snacks, processed meats and packaged sweets.
Growing up in a family with vegans and vegetarians who prioritised non-processed, organic, clean whole foods, I’m already accustomed to a lot of these sorts of foods and lifestyle pathways daily. When I lived by myself for about two years, I was consuming processed foods and a lot of dairy. Since moving back and minimising sugars, non-whole foods and avoiding dairy, I have noticed the positive impact in my body. I can sympathise however with people who live with others who don’t care for these sorts of diets as it makes it a lot harder to accomplish.
Does this diet sound like something radically different to the food you currently consume, or relatively similar to a diet you’re already on? Even if the food component doesn’t fit for you, there is a lot of lifestyle habits in the blue zones that also make a huge difference; it’s just a matter of figuring out what works for you. Attached is a blue zone friendly recipe from Okinawa to get you started. Relatively quick and easy to make and also vegan!
I hope you enjoy it!
With wellness,
Aleksandar
