Blue zone diet is the new buzzword. It seems to be altering the common belief that a person’s age is pre-determined and depends upon his/her genes. Researchers have found that people living in the blue zones tend to live longer. Interestingly, this longevity is linked to their diet and lifestyle habits. Read through to understand what makes up a perfect blue zone diet plan.
What is the Blue Zone?
Blue zone is a term used to refer to regions across the globe where people live longer lives, consistently reaching age 100. At present there are five identified blue zones, namely:
- Okinawa in Japan
- Icaria in Greece
- Sardinia in Italy
- Nicoya in Costa Rica
- Loma Linda in California
Interestingly, these blue zones are not concentrated or closely packed together. They have different latitudes and longitudes and are scattered all across the globe. But what is common between the blue zones is their diet and lifestyle patterns!
11 Key Highlights of the Blue Zone Diet
People in the blue zones follow a typically similar diet pattern. This is known as the blue zone diet. The key highlights of the blue zone diet plan include:
1. Stick to Roots
95% of the food options in a blue zone diet plan are plant-based products. People in blue zones savour fresh fruits and vegetables that are home-grown using natural fertilisers or are organically farmed. They rely on in-season produce with the best longevity foods being green leafy vegetables like spinach, kale, beet, and chard. They also consume a quarter of a pound of fresh fruits daily. Furthermore, oils derived from plants are preferred over animal-based fats.
2. Skip the Meat
A blue zone diet is primarily vegetarian. While four of the five blue zones consume meat products no more than twice a week, the Adventists from Loma Linda, California avoid meat altogether. The four regions that consume meat too keep it occasionally and use it as a celebration food. They prefer free-range chicken and family-raised pork. These animals are naturally raised without any hormones or antibiotics. Whereas, industrially processed meats like hot dogs, luncheon meats, and sausages are avoided.
3. Include Fish
Blue zone people are primarily pesco-vegetarians or pescatarians. While they retreat from the meat, they include a small portion of fish, up to once daily. On average, fish is eaten about three times a week. Furthermore, the choice of fish is crucial. Small fish, the ones that are lower in the food-chain species, are the healthiest as they are not exposed to high levels of mercury and other harmful heavy metals.
4. Minimise the Use of Dairy
A blue zone diet meal plan skimps on using dairy products. Cow’s milk is missing from all blue zone diet plans except the one followed by the Adventist from Loma Linda, California. Cow’s milk is high in lactose which is difficult to digest. Therefore, all dairy products made from cow’s milk are also avoided. Instead, goat’s milk and sheep’s milk are preferred. In addition to lactose, goat’s and sheep’s milk contain lactase, an enzyme that helps digest lactose.
5. Eat Eggs Occasionally
Eggs are an integral part of all five blue zone diet plans. On average, two to four eggs are consumed per week. The eggs come from a free-range chicken. As these eggs mature slowly, they contain much higher amounts of omega-3 fatty acids and are without any hormones and antibiotics. Furthermore, eggs provide all the nine essential amino acids required by the body.
6. Indulge on Beans
Whether soybeans, black beans, or white beans, beans are a part of every blue zone diet. Research shows that people who lived the longest in the blue zones had the highest intake of beans. Eating a daily dose of beans, at least half a cup every day, is considered the key to longevity.
7. Skip the Sugar
People who lived longest considered sugar as a celebration food and thus indulge in sugary foods only occasionally. The regular diet of the blue zone is without any added sugar. They typically sweeten their food with honey. They do not eat heavy-sugar foods, cookies, candies, or confectionery items. Their total sugar consumption does not exceed four teaspoons per day.
8. Snack on Nuts
Two handfuls of nuts per day is what people in blue zones vouch on. Almonds, pistachios, walnuts, or any other variant of nuts; provide a range of nutrients to the body like copper, folate, fibre, vitamin E, and arginine, an important amino acid. Prefer eating the raw or roasted ones and skipping the fried ones.
9. Whole Grain Bread
While bread is common in all five blue zones, it’s the type of bread that is different from what we regularly consume. People in blue zones eat sourdough or bread made from whole grains like wheat, rye, and barley. While sourdough provides lactobacilli, a good bacteria for the gut, whole-grain bread offers a wide spectrum of nutrients.
10. No Processed Foods
A typical blue zone diet plan will skip processed foods altogether. Processed foods like meats, packaged sweets, salty snacks, and processed grains are linked to unhealthy side effects. Such foods are known to contain nitrate and other preservatives that help increase shelf life. But these are carcinogens that increase cancer risk.
11. Beverage Rule
The people in the blue zone follow the beverage rule. Water is an integral part of the blue zone diet meal. They drink at least seven glasses of water all day. However, for other beverages, they have specific time slots – coffee for breakfast, tea in the afternoon, and wine at 5 p.m. Their diets do not contain aerated and sugar-sweetened drinks.
Benefits of a Blue Zone Diet
While longevity is believed to be the greatest benefit of following a blue zone diet meal plan, the actual benefits are numerous and far-reaching. These include:
1. Weight Loss
The blue zone diet plan is naturally low in calories. Being a plant-based diet, it is high in fibre. This helps you remain full for longer and is easy to digest. Furthermore, people on a blue zone diet have fewer food cravings, which helps in effective weight loss.
2. Reduced Heart Risk
Plant-based diet, a handful of nuts, whole grain bread with controlled dairy intake and reduced meat intake; all aspects have a positive impact on heart health.
3. Reduced Cancer Risk
Blue zone diet focuses on plant produce and whole grains. These have anti-carcinogenic properties.
4. Reduced Diabetes Risk
The high-fibre diet helps regulate blood sugar levels. With fewer and more controlled insulin spikes, it prevents the onset of diabetes.
5. Better Sleep
Good sleep is linked to longevity. Foods in the blue zone diet are easier to digest and healthy for the gut. This helps sleep better and sleep longer.
6. Reduces Inflammation
Blue zone diet fights cellular inflammation which is the main cause of several chronic disorders.
7. Improved Gut Health
Our health is directly linked to our gut health. Plant-based foods improve gut health. Improved digestion helps in better assimilation of nutrients.
8. Better Cognitive Skills
People following the blue zone diet have high cognitive skills. Improved brain health helps them live longer and happier lives.
Key Longevity Foods in Blue Zone Diet
Listed below are the foods that people in blue zones eat. These are:
1. Fruits
- Avocados
- Bitter melons
- Bananas
- Papayas
- Lemons
- Pejivalles
- Plantains
2. Fresh Vegetables
- Fennel
- Seaweeds like Kombu and Wakame
- Wild greens
- Potatoes
- Sweet potatoes
- Shiitake mushrooms
- Squash
- Tomatoes
- Yams
3. Beans
- Black beans
- Chickpeas
- Black-eyed peas
- Fava beans
4. Grains
- Whole-grain bread
- Barley
- Brown rice
- Maize nixtamal
- Oatmeal
5. Nuts and Seeds
- Almonds
- Walnuts
6. Lean Protein
- Salmon
- Soy milk
- Tofu
7. Dairy
- Feta cheese
- Pecorino cheese
8. Oils
- Olive oil
9. Beverages
- Green tea
- Coffee
- Red wine
- Water
10. Sweeteners
- Honey
11. Seasonings
- Garlic
- Milk thistle
- Turmeric
- Mediterranean herbs
Conclusion
Food and health are intrinsically related. Few regions across the globe support a longer lifespan. These are the blue zones in Japan, Greece, Italy, Costa Rica and California. Though these blue zones spread across different latitudes and longitudes, their food patterns show huge similarities. Researchers label this as the blue zone diet. Mostly plant-based meals that include lots of whole grains, nuts, eggs, and fish, with almost negligible consumption of meat, dairy, sugary foods or drinks, and processed food. Interestingly, people in the blue zones do not count calories. All they eat is healthy, organic food to live past 100.
Frequently Asked Questions About Blue Zone Diet
Q. What is considered to be a blue zone diet?
A blue zone diet is the one followed by people living in the five blue zones across the globe - Okinawa in Japan, Icaria in Greece, Sardinia in Italy, Nicoya in Costa Rica, and Loma Linda in California.
Q. Does the blue zone diet include eggs?
Yes, eggs are an integral part of the blue zone diet plan. On average, two to four eggs are consumed per week. These eggs come from free-range chicken which is raised without any hormones and antibiotics.
Q. What is a typical blue zone breakfast?
The blue zone breakfast packs a majority of the day’s calories. It usually contains protein from fish or eggs, carbohydrates coming from whole grains, beans and veggies and fats from nuts, seeds, and oils.
Q. Does the blue zone diet include potatoes?
Yes, the blue zone diet includes potatoes. They also include other variations of potatoes namely, sweet potato and purple potato.
