Longevity expert says the longest-living people eat these 6 foods for breakfast

The longevity expert used a common phrase to explain his point: 'Breakfast like a king, lunch like a prince and dinner like a pauper.' (Representational image: Unsplash)

For those aiming to unlock the secrets of a longer, healthier life, the first meal of the day is paramount, according to longevity researcher Dan Buettner. Having extensively studied "blue zones" – communities around the world with the highest life expectancies – Buettner suggests that breakfast is a top priority, often being the biggest meal of the day.

Buettner, who coined the term "blue zones," shared his insights with CNBC Make It last year, quoting a common saying: "Breakfast like a king, lunch like a prince and dinner like a pauper." He observed that residents in places like Okinawa, Japan, and Sardinia, Italy, consume their largest meal in the morning, gradually eating smaller portions as the day progresses. They often have an early dinner and then fast until breakfast the following day.

The expert, however, warns against typical Western breakfast choices. "People should avoid most of what is marketed to us in America as breakfast foods, such as Pop-Tarts, sugar-laden cereals, yogurts, and granola," he told the publication. Instead, he advises taking "a page out of the blue zones and eating a hearty, healthy breakfast."

To mirror the dietary habits of the world’s longest-lived people, Buettner recommends incorporating the following foods into one's morning routine: beans, vegetables, rice, fruits, miso, and oats.

Buettner himself practises what he preaches. "I often start my day with a minestrone stew full of vegetables and beans," he revealed. He challenges readers to experiment with these choices: "I challenge everyone reading this to try eating minestrone stew or rice and beans as their breakfast for a week and see how they feel."

Beans, in various forms, emerge as a recurring theme in Blue Zone diets. Whether they are the black beans of Nicoya, the soybeans in Okinawa, or the lentils consumed in Ikaria. These versatile, nutrient-packed powerhouses are excellent sources of protein, fibre, and essential vitamins, significantly contributing to both heart health and overall well-being.

While not strictly vegetarian, Blue Zone diets typically feature a limited intake of animal products. For example, the Seventh-day Adventists in Loma Linda often follow a vegetarian or pescatarian eating plan. In Okinawa, meat is consumed very sparingly, with any intake focusing on lean sources like pork. This measured approach to animal product consumption aligns closely with established health guidelines and is consistently linked to lower rates of chronic diseases among these long-lived communities.