Blue Zones diet: Know the secrets of the world's longest-lived people, from Okinawa, Icaria and others

Health benefits of legumes: Whether it's the black beans in Nicoya, the soybeans in Okinawa, or the lentils in Ikaria, legumes play a pivotal role in the Blue Zone diet (Image: Canva)

What’s the secret behind a long, healthy life? In the 2000s, just like many curious others, American author Dan Buettner had been on a mission to uncover the secrets of life spans crossing 100 years. Teaming up with National Geographic and the National Institute of Aging, Buettner later identified five areas with the highest percentage of centenarians and called them Blue Zones (including Okinawa in Japan, Icaria in Greece, Nuoro Province in Italy, the Nicoya Peninsula in Costa Rica, and Loma Linda in California).

While the theory suggests that the communities belonging to these regions follow certain lifestyle habits that help them live longer than the rest of the world, it is their dietary choices that have been in the limelight. So, what exactly are the food secrets of the world's longest-lived individuals? Let’s find out.

Plant-based foundations: One striking similarity among Blue Zone populations is their predominantly plant-based diets. Vegetables, fruits, legumes, and whole grains form the cornerstone of their meals. In Okinawa, for example, the traditional diet is rich in sweet potatoes, contributing to a low-calorie, nutrient-dense intake that supports longevity. In Sardinia, the Mediterranean influence prevails with a focus on olive oil, fresh vegetables, and herbs. Icarian cuisine similarly revolves around locally sourced vegetables, providing a plethora of antioxidants and essential nutrients. The Seventh-day Adventists in Loma Linda emphasise plant-based staples, aligning with their belief in a vegetarian lifestyle.

The power of beans: Beans, in various forms, emerge as a recurring theme in Blue Zone diets. Whether it's the black beans in Nicoya, the soybeans in Okinawa, or the lentils in Ikaria, legumes play a pivotal role. These nutrient-packed powerhouses are excellent sources of protein, fibre, and essential vitamins, contributing to heart health and overall well-being.

Embracing good fats: While many individuals fear fats, Blue Zone communities have a nuanced approach, opting for sources of healthy fats like olive oil and nuts. The monounsaturated fats found in olive oil, a staple in the Mediterranean diets of Sardinia and Ikaria, are known for their cardiovascular benefits. Similarly, the Seventh-day Adventists in Loma Linda incorporate nuts into their diets, providing a source of omega-3 fatty acids and promoting brain health.

Mindful eating: Beyond specific food choices, the Blue Zone Diet encompasses a holistic approach to dining. Practices like mindful eating and communal meals are prevalent in these long-lived societies. Okinawans adhere to the principle of hara hachi bu, which encourages stopping eating when 80 percent full. This mindful approach prevents overeating and contributes to weight management.

Social connections: Social connections during meals are equally vital. Families and communities gather for shared meals, fostering a sense of belonging and emotional well-being. The significance of social bonds in the Blue Zones extends beyond the plate, emphasising the interconnectedness of lifestyle and longevity.

Limited animal products: While not entirely vegetarian, Blue Zone diets generally limit the intake of animal products. The Seventh-day Adventists in Loma Linda often adhere to a vegetarian or pescatarian diet. In Okinawa, meat is consumed sparingly, with a focus on lean sources like pork. This moderation in animal product consumption aligns with established health guidelines and is associated with lower rates of chronic diseases.