Everything You Need to Know About the Blue Zone Diet—Including Exactly What to Eat On It ...Saudi Arabia

If longevity is your goal, the Blue Zone Diet and lifestyle should be your go-to. This eating pattern is the norm in certain parts of the world where it’s common for people to live to over age 100.

“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.”

The Blue Zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and, Loma Linda, California, according to the Mayo Clinic. Researchers have found that people living in these places lead healthier, longer lives than the average person and have a higher number of centenarians.

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." 

The Blue Zones diet "is predominately 95% whole foods, plant-based with about 5% of food choices coming from animal-based foods," says 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! 

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." 

Here’s what the Blue Zones diet includes:

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.

Related: The One Thing That's More Important for Longevity Than Your Genes

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.

The best longevity foods are leafy greens like spinach, chard, collards and kale, combined with seasonal fruits and vegetables, beans and whole grains, according to the Blue Zones website. 

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.

When they do consume animal-based protein, they typically go for fish and poultry. The diet suggests eating fewer than three ounces of fish up to three times a week. They rarely eat red meat. 

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.

Related: 21 High-Protein Lunch Ideas for When You're Trying to Get Those Grams Up

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. 

In fact, the latest recommendation from the 2025 Dietary Guidelines Advisory Committee is to eat more beans, peas and lentils as a healthier protein source in the diet. Blake adds that beans are also affordable and versatile. 

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.

Typical snacks in the Blue Zones are nuts, including almonds, peanuts, Brazil nuts and walnuts. Nuts are packed with protein, vitamins, minerals, fiber, antioxidants and other nutrients. People in these areas often eat about two handfuls of nuts every day.

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.

Related: The World's Oldest People Eat This Breakfast Every Day

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

Water is the go-to drink in the Blue Zones. People also drink coffee, tea and wine (in moderation, of course). But they never have soft drinks or other sugary beverages.

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.”

The Blue Zones Diet also promotes gut health, stable blood sugar levels and cognitive function, Cutler says. It’s linked with reduced inflammation, hormone balance and sustained energy levels, which contributes to an increased lifespan and lower rates of chronic diseases.

Up Next:

Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians

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