“The Blue Zones diet isn’t just about food—it’s a lifestyle,” says Sam Cutler, a nutrition health coach and founder of the wellness platform Mindfull. “The longest-living populations prioritize whole foods, movement, stress management and strong social connections.”
A lot of it has to do with what people in these areas eat, as their diets focus on whole, plant-based foods, which are linked to overall health and longevity, says Lauren Manaker, RDN, LD, registered dietitian and author. "One of the great things about this diet is its emphasis on simplicity and natural ingredients rather than heavily processed foods."
It doesn’t have to be an all-or-nothing approach, Manaker says. "Small, gradual changes can make a big difference over time. Start by incorporating nutrient-dense foods."
People living in the Blue Zones consume diets that are about 95% plant-based. The Blue Zones diet emphasizes eating mostly legumes, vegetables, whole grains, nuts and healthy fats, Cutler says.
These foods are anti-inflammatory and packed with vitamins, minerals and antioxidants that can protect against disease and boost your overall health, according to the Mayo Clinic.
Limited meat, dairy and eggs
People living in the Blue Zones don’t eat much meat—about two ounces or less a few times a month. They also only occasionally eat dairy products and typically eat an egg a few times a week.
Beans, including lentils, soybeans and white, black and garbanzo beans, are Blue Zones food staples. People living in these areas eat about four times as many beans as Americans on average, according to the Blue Zones website.
Eating an average of at least a half-cup of beans a day is common in Blue Zones. "Beans are a wonderfully healthy source of fiber, protein and other nutrients, yet low in heart-unhealthy saturated fat," Blake says.
Limited sugar
People living in Blue Zones usually consume only seven teaspoons of sugar every day; about five times less than the typical American diet. Instead, they use natural sweeteners like fruit and honey and avoid adding sugar to coffee and tea. In many instances, they limit sweets to special occasions.
Sourdough bread
Sourdough or 100% whole wheat are the main bread choices in Blue Zones. These breads contain a variety of nutrients—they’re high in fiber and packed with minerals. And, unlike white bread, whole wheat and sourdough don’t cause blood sugar spikes.
The Blue Zones diet emphasizes whole foods that are made from a single ingredient and suggests eliminating ultra-processed foods, like chips and packaged meals. Minimally processed items, like cheese, yogurt, tofu or sourdough bread, are included in the eating pattern, though. Mostly water
The Benefits of the Blue Zone Diet
“The main health benefits that the diet provides are reducing high cholesterol and blood pressure,” says Dr. Su Hlaing Hnin, MD, an internal medicine physician at Medical Offices of Manhattan and a contributor to LabFinder. “This can be particularly helpful for patients with heart disease, diabetes and obesity.”
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Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians
Sources:
Sam Cutler, a nutrition health coach and founder of the wellness platform MindfullLauren Manaker, RDN, LD, registered dietitian and author.Joan Salge Blake, EdD, RDN, a nutrition professor and registered dietitian nutritionist at Boston University, author of Nutrition & You, and the host of the nutrition & health podcast, Spot On! Dr. Su Hlaing Hnin, MD, an internal medicine physician at Medical Offices of Manhattan and a contributor to LabFinderThe “blue zone” diet and lifestyle: Why centenarians are anything but blue, Mayo ClinicFood Guidelines, Blue Zones Read More Details
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