What Is the Blue Zones Diet and Can It Help Boost Longevity? 6 Foods and Benefits to Consider
Key takeaways:
The blue zones refer to five areas of the world where people often live to be over 100.
The eating patterns of people living in these regions are collectively called the
“Blue Zones diet.” It heavily emphasizes plant foods.The blue zone diet can help lead to a longer, healthier life by helping prevent or manage health conditions, like Type 2 diabetes and heart disease.
Table of contents
You might have heard of parts of the world where it’s common for people to be 100 years or older. These are known as “blue zones.” Given these people’s good health and long life span, the creator of this concept, Dan Buettener, and many scientists have studied their diet and lifestyle in hopes of uncovering habits that may contribute to longevity.
What is the Blue Zones diet and how does it work?
While commonly referred to as the “Blue Zones diet,” the foods and habits of people living in blue zones is better viewed as a lifestyle, according to Buettner. This way of eating originates from five blue zones, which are located in:
Loma Linda, CA, USA
Nicoya, Costa Rica
Sardinia, Italy
Ikaria, Greece
Okinawa, Japan
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In spite of observing different cultures, people across blue zones prioritize similar beliefs around food. This includes eating primarily plant-based and choosing whole foods over processed versions.
Together, the food and lifestyle habits of people living in blue zones are thought to contribute to a longer and higher-quality life. Examples of lifestyle practices include regular movement and physical activity and strong social relationships with other people in the community.
What foods are a part of the Blue Zones diet?
The blue zone diet largely is made up of plant-based foods (around 95%). Here is a list of 6 foods commonly found in the Blue Zones diet.
1. Seasonal fruits and vegetables
Unsurprisingly, colorful fruits and vegetables are present at just about every meal in the blue zones. They are rich in:
There is an emphasis on leafy green vegetables such as spinach, kale, and collards. As for fruit, any type can be a good choice.
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While the blue zones try to eat locally and seasonally, they also eat pickled and dried versions of produce that is not in season.
2. Beans
The Blue Zones diet recommends eating at least a ½ cup of cooked beans each day. These can come from all types of beans, including:
Black beans
Garbanzo beans
White beans
Lentils
Beans offer a good source of plant-based protein and fiber and are low in fat.
3. Nuts
The general recommendation based on the blue zones eating pattern is to eat 2 handfuls of nuts each day, or about 2 oz. Since different nuts have unique nutrient profiles, aim for a mix, such as:
Almonds
Brazil nuts
Walnuts
In general, nuts are a great source of healthy unsaturated fats, fiber, and antioxidants.
4. Whole grains
Bread is nearly always eaten in a whole grain form in the blue zone cultures. Whole grain bread is less processed than refined white bread and has higher amounts of naturally-occurring fiber and minerals like iron, magnesium, and phosphorus.
While sourdough isn’t typically whole grain, it’s also commonly eaten in blue zones. Because it is fermented, it may be easier to digest and able to support a healthy gut microbiome.
Aside from bread, other types of healthy whole grains include:
Brown rice
Quinoa
Foods made with whole grain flour like whole-wheat tortillas and pasta
5. Olive oil
Healthy fats — especially olive oil — are commonly eaten in the blue zones. Olive oil contains healthy unsaturated fats and has antioxidant and anti-inflammatory properties. It is best used for low-heat cooking (like sauteing) or used to drizzle vegetables and other foods for added flavor.
6. Food in its natural state
As mentioned, a common theme in the blue zones is eating foods in their natural form. This can look like:
Enjoying a whole fruit instead of just drinking the juice
Consuming full-fat yogurt
Eating the entire egg rather than just the egg white
Whole foods have the benefit of often being more nutrient-dense than processed foods.
Beverages in the Blue Zones diet
People in the blue zones drink mostly water. Other beverages commonly consumed include:
Coffee
Tea, especially green tea
Red wine, in limits
To reap their benefits, stick to consuming tea and coffee without sugar. And remember, if you don’t drink, don’t start. Although red wine is thought to be helpful, even the smallest amounts of alcohol can raise your risk for many health problems.
What foods should you limit on the Blue Zones diet?
The Blue Zones diet limits foods that may harm your health and lower longevity. These include:
Sugar from foods like sweetened beverages, desserts, and packaged foods
Meat, especially red and processed meat
Highly processed foods, such as fast foods and ultra-processed foods
Butter
Refined carbohydrates, like white rice, white breads, and most breakfast cereals
Possible health benefits of the Blue Zones diet
It is estimated that about 71% of deaths worldwide are caused by conditions like heart disease and stroke. While there is not much research on the Blue Zones diet specifically, it’s possible that a similar eating pattern can offer protective benefits against such health problems.
Here are five health benefits linked to foods commonly consumed as part of the blue zones eating pattern:
Lower risk of Type 2 diabetes: Many of the foods eaten as part of the Blue Zones diet are rich in fiber, which help control blood sugar.
Lower risk of heart disease: This is because the Blue Zones diet focuses on healthy, unsaturated fat rather than saturated fat. Research continues to show that high amounts of saturated fat is linked to heart problems.
Lower inflammation: Most of the foods eaten as part of the Blue Zones diet also have anti-inflammatory properties, which may offer protection against liver disease, brain disorders, and some types of cancer.
Lower risk of obesity: Many high-fiber foods in the Blue Zones diet can help with weight management and prevention of obesity by helping you feel fuller for longer. People in the blue zones also tend to be very physically active, which further supports a healthy weight.
Lesser chances of metabolic syndrome: Characterized by many factors, including high blood pressure and a large waistline, metabolic syndrome raises your risk of stroke, heart disease, and other health conditions. Recent research suggests that plant-based diets can lower your risk of metabolic syndrome by half.
Keep in mind that other habits apart from diet — like exercising and having a strong sense of community — may play a large role in the health and longevity of people living in blue zones. So, it’s unclear whether following the Blue Zones diet alone is enough to reap the same benefits.
Are there drawbacks to the Blue Zones diet?
Given that it’s not a rigid diet and is based on eating a variety of nutrient-dense foods, it’s unlikely.
That said, not every style is simple or practical for everyone. Following the blue zones eating style requires effort and encourages more home cooking compared to eating out. It also may be more expensive, because of its emphasis on eating more fresh foods.
Who should add more blue zone foods to their diet?
Anyone can benefit from eating foods common in the Blue Zones diet pattern. It is not just for older adults who want to add more years to their life. Children and young adults can also eat the Blue Zones diet to protect their health and improve their longevity for years to come.
What are the differences between the Blue Zones diet and Mediterranean diet?
Even though there are many similarities, the Blue Zones diet is specifically geared towards longevity. It is a bit more strict in that it recommends an almost entirely plant-based diet, whereas the Mediterranean diet allows for more animal foods, specifically from fish.
The bottom line
The blue zone diet is an eating style that may help you live longer. Eating primarily plant-based can be adopted by anyone throughout the world. Doing so may come with many health benefits, including a lower risk of many chronic health issues and a better quality of life.
Why trust our experts?
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