What exactly is a Blue Zone?
Blue zones are areas of the world where individuals continuously live to be 100 years old and live longer. There are currently five blue zones known, namely:
- Okinawa (in Japan)
- Icaria (in Greece)
- Sardinia (in Italy)
- Nicoya (in Costa Rica)
- Loma Linda (in California)
It’s interesting to note that these blue zones are neither congested nor closely clustered. They are dispersed all across the world and have various latitudes and longitudes. But the diet and lifestyle habits of the blue zones are similar!
Blue Zone Diet – A Path to Lifelong Health and Longevity
People who live in “blue zones” usually eat similarly. This is known as the “blue zone diet.” The following are some of the primary characteristics of the blue zone diet:
Plant-Based Diets
Residents of all five Blue Zones consume a diet that is primarily plant-based and abundant in legumes, fruit, nuts, and a wide variety of colorful vegetables.
Up to 95% of their diets are made up of plant-based items on average. The Blue Zone diets are rich in fiber and prebiotics because they consume a lot of plants.
Prebiotics not only promote microbiome diversity, which is a sign of gut health, but they also help to produce butyrate, a crucial short-chain fatty acid. They are able to lessen inflammation and strengthen the gut wall in this way.
Less Meat, More Longevity
The Blue Zone diet primarily consists of vegetarian foods. While four of the five Blue Zones consume meat products no more than twice a week, the Adventists from Loma Linda, California completely avoid meat.
The four regions that occasionally consume meat prefer free-range chicken and family-raised pork.
They naturally raise these animals without the use of hormones or antibiotics. Industrially processed meats like hot dogs, luncheon meats, and sausages are avoided.
The Longevity Secret – Regular Bean Consumption
According to research, those who lived the longest were those who consumed the most beans. Consuming beans regularly—at least half a cup each day—is thought to be the secret to long life. All different varieties of beans, such as:
Black beans
Garbanzo beans
White beans
Lentils
Beans are a fantastic source of fiber and plant-based protein and have a low-fat content.
Minimize Dairy Usage
The use of dairy products is limited in a blue zone diet meal plan. All blue zone diet plans exclude cow’s milk, with the exception of the one followed by the Adventist from Loma Linda, California.
Cow’s milk contains a lot of lactose, which is difficult to digest. As a result, it’s best to stay away from all dairy products manufactured from cow’s milk.
Goat and sheep milk are recommended instead. Goat and sheep milk both include the sugar lactose as well as the enzyme lactase, which aids in the digestion of lactose.
Eating Eggs Sparingly in Blue Zone Diet Plans
All five of the blue zone diet regimens include eggs. Two to four eggs are typically consumed every week. Eggs from a free-range chicken are used.
Eggs also contain all nine of the key amino acids that the body needs.
Incorporating Sustainable and Low-Mercury Fish
People eat up to three small servings of fish each week in the majority of Blue Zones.
Nevertheless, they are frequently middle-of-the-food-chain species (such as sardines, anchovies, and cod) that are not exposed to high concentrations of mercury or other dangerous pollutants.
Blue Zone communities also put a strong emphasis on food sustainability and refrain from overfishing their waters.
Nuts as Snacks
According to the Blue Zones eating pattern, it is generally advised to have 2 handfuls, or roughly 2 ounces, of nuts daily. Aim for a variety of nuts because they all have various nutrient profiles, such as:
Brazil nuts, walnuts, almonds, pistachios, and other types of nuts offer the body a variety of minerals like copper, folate, fiber, vitamin E, and the essential amino acid arginine.
Moreover, most nuts are an excellent source of fiber, healthful unsaturated fats, and antioxidants.
Distinctive Bread Options – Sourdough and Whole Grains
All five blue zones have a high prevalence of bread, but the type of bread they eat is different from what we typically eat.
Blue zone residents consume sourdough bread and bread produced from whole grains like wheat, rye, and barley.
Whole-grain bread delivers a variety of nutrients, while sourdough supplies lactobacilli, a beneficial bacteria for the gut.
Beverages in the Blue Zones diet
The majority of people in blue zones consume water. Other commonly consumed beverages include:
- Coffee
- Tea, in particular, green tea
- Red wine, in moderation
Stick to drinking sugar-free tea and coffee to get the benefits of them.
Beverages Rules
- Consume a minimum of seven glasses of water throughout the day.
- Additionally, they allocate specific time slots for other beverages, such as having coffee during breakfast, tea in the afternoon, and enjoying wine at 5 p.m.
- Importantly, their diets exclude carbonated and sugar-sweetened drinks.
Dietary Restrictions on the Blue Zones Diet for Longevity
Key Longevity Foods in Blue Zone Diet
Here is a list of foods commonly consumed by people in Blue Zones:
Fruits
Avocados, Bitter melons, Bananas, Papayas, Lemons, Pejivalles, Plantains
Fresh Vegetables
Fennel, Seaweeds like Kombu and Wakame, Wild greens, Potatoes, Sweet potatoes, Shiitake mushrooms, Squash, Tomatoes, Yams
Lean Protein
Salmon, Soy milk, Tofu
Oils
Olive oil
Sweeteners
Honey
Seasonings
Garlic, Milk thistle, Turmeric
The Diverse Health Benefits of the Blue Zone Diet
Although many people think that the biggest advantage of the blue zone diet is longer life, there are actually many other, more extensive advantages. These consist of:
Weight reduction
The blue zone diet is inherently low in calories. It has a lot of fiber because it is a plant-based diet. It is simple to digest and helps you feel fuller for longer. Additionally, a blue zone diet reduces food cravings, which aids in efficient weight loss.
Lower risk of Type 2 diabetes
The Blue Zones diet includes several foods that are high in fiber, which helps regulate blood sugar.
Reduced risk of heart disease
The Blue Zones diet places more emphasis on healthy, unsaturated fat than saturated fat. High saturated fat intake has been linked to heart issues, according to current studies.
Reduced Cancer Risk
The Blue Zone diet’s emphasis on plant produce and whole grains is beneficial for reducing cancer risk due to their anti-carcinogenic properties. Fruits and vegetables are rich in antioxidants and fiber, which help protect cells from damage and mutations.
Enhanced Sleep
Longevity is related to quality sleep. The blue zone diet consists of simpler-to-digest foods that are also good for your gut. This promotes deeper and longer sleep.
Controls Inflammation
Cellular inflammation, which is the root cause of many chronic diseases, is combated by the blue zone diet.
Better Gut Wellness
Our gut health has a direct impact on our health. Foods from plants enhance gut health. Better digestion aids in better nutritional assimilation.
Improved Cognitive Function
The blue zone diet users are highly intelligent. They live longer and are happier when their brains are in a healthier state.
Prevent from Overweight
High-fiber foods in the Blue Zones diet can assist in weight management and obesity prevention by prolonging the feeling of fullness. Additionally, the active lifestyle of individuals in the Blue Zones contributes to maintaining a healthy weight.
Reduce the risk of metabolic syndrome
Furthermore, recent research indicates that plant-based diets can reduce the risk of metabolic syndrome, which includes factors like high blood pressure and an enlarged waistline, by up to half, thereby lowering the chances of stroke, heart disease, and other health issues.
Conclusion
The blue zone diet is an eating plan that could lengthen your life. Anyone wherever in the globe can switch to a mostly plant-based diet. It may also improve one’s quality of life and have a number of positive health effects, such as a reduced risk of developing certain chronic health conditions.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
Sources
https://pubmed.ncbi.nlm.nih.gov/34649831/