We are what we eat, and that is also the secret to living a long and healthy life. People in certain areas or zones of the world realised this quite early on by adopting simple and nutritious plant-based diets as a way of life. These regions are known as Blue Zones and they have the world’s highest concentration of centenarians (people who live to be 100 or more).
Blue Zones: The Home of Centenarians
The term “Blue Zones” was coined by Dan Buettner, a National Geographic Fellow and longevity expert who identified five regions with exceptional life expectancy. These areas include:
- Okinawa, Japan
- Sardinia, Italy
- Nicoya Peninsula, Costa Rica
- Ikaria, Greece
- Loma Linda, California, USA
Despite vast differences in geography, genetics and culture, people in these regions share common lifestyle habits that lead to longevity such as the consumption of a plant-based diet that includes whole foods and eliminates processed items.
The Dietary Habits of Blue Zone Inhabitants
1) Unwavering Focus on Whole Foods, Plant-Based (WFPB) Diet
Residents of Blue Zone predominantly follow a whole foods, plant-based diet, that includes a healthy and balanced mix of fruits, vegetables, whole grains, nuts, seeds, and legumes.
Meat is consumed sparingly, typically on special occasions, and in small portions.
The people of Okinawa enjoy a diet rich in sweet potatoes, tofu, turmeric and a variety of greens, while Sardinians consume plenty of vegetables, beans and whole grains like barley.
The intentional act of eliminating processed food items helps them in nourishing their bodies with vital nutrients,vitamins, minerals, antioxidants, and fibre, thereby improving their gut health and reducing the risk of chronic diseases.
2) Beans as a Protein Staple
Different types of beans such as lentils, chickpeas, kidney beans and black beans play a crucial role in Blue Zone diets by acting as great sources of protein, dietary fibre and essential vitamins.
The Nicoyans regularly consume black beans, which are rich in fibre and help regulate blood sugar levels.
Studies have also shown that the key to longevity is consuming a diet that is high in legumes since it helps lower cholesterol levels, reduce the risk of cardiovascular disease and support gut health.
3) Saying No to Processed Sugars and Refined Foods
The residents of Blue Zones avoid the consumption of refined sugars, processed foods and unhealthy fats. Sugary snacks and processed meals are replaced with fruits, nuts, and seeds.
Ikarians enjoy a diet of fresh produce like wild greens, olive oil and herbal teas, with negligible or no consumption of sugar or processed ingredients.
Reducing processed sugars and refined carbohydrates helps regulate blood sugar levels, lowers inflammation, and decreases the risk of obesity and diabetes.
4) Moderation + Mindful Eating
Blue Zone communities practise mindful eating and moderation through portion control.
The Okinawans follow the principle of “Hara Hachi Bu” to avoid overeating.
This simply means that they do not stuff themselves and only eat until they are 80% full. This practice of moderation prevents overeating and ensures that their digestive systems can function at peak without any pressure.
Mindful eating has always been the answer to attaining improved digestion and increased mental clarity. This practice also helps people form a positive and healthy relationship with food and their bodies.
Plant-Based Diets —> Longevity
It is no secret that plant-based foods have a plethora of health benefits, including reduced risks of heart diseases, cancer, and obesity, which are some of the leading causes of premature death.
A plant-based diet ensures that you consume a healthy amount of much needed antioxidants, fibre, vitamins and minerals. This helps your body fight inflammation, reduce oxidative stress and protect cells from damage. A well-rounded plant-based diet also supports a healthy gut microbiome, which has far-reaching effects on immune function, mood and overall vitality.
