What is the Blue Zones diet?
What are ‘Blue Zones’?
A National Geographic expedition to uncover the secrets of longevity found the five places in the world where people often live to over 100 years old – and often reach old age without disease or health conditions such as obesity, cancer, diabetes or heart disease.
Research on these ‘Blue Zones’ sought to identify the factors associated with living a long life and determine how they might be transferable to populations in other parts of the world. The locations were coined ‘Blue Zones’ after researchers marked the locations on a map with blue circles.
Here’s what researchers discovered in each of the zone locations:
Okinawa, Japan
Home to one of the world’s longest-lived women, the Okinawan diet is low in calories, yet dense in nutrients. The foundation of the diet – accounting for over half its calories – is root vegetables, rather than rice, as with a traditional Japanese diet. One of the main vegetables is a purple sweet potato that is rich in protective polyphenols, while others include soya beans and seaweed. The other components of the diet include fish, lean meat (including pork), and spices. Okinawans adopt the principle of ‘hara hachi bu’ – eat until you are 80% full. They also enjoy secure social networks and a strong sense of purpose.
Nuoro Province, Sardinia
This Italian region is home to some of the world’s longest-lived men, who enjoy a largely plant-based diet of wholegrains, beans, garden vegetables and fruit as well as sheep’s milk and cheese. This community reserves meat for Sundays and special occasions; they enjoy red wine moderately and incorporate exercise into their routine, which includes tending livestock throughout the mountainous local terrain. This diet differs from elsewhere in Europe because it relies on wholegrains and dairy and uses lard (which is rich in vitamin D), rather than olive oil.
Ikaria, Greece
Here the diet is more traditionally Mediterranean, with plenty of fruit, vegetables (including leafy greens), wholegrains, beans and olive oil as well as goat’s cheese, honey and herbs. The diet of this island differs to that of the mainland – it has a lower calorie composition, makes extensive use of wild and garden-grown vegetables and includes coffee and herbal tea. This island community is also no stranger to a mid-afternoon break, which is thought to help lower stress and rest the heart.
Nicoya, Costa Rica
With little to no processed foods in their diet, this community enjoys a plentiful supply of antioxidant-rich fruit and vegetables including yams, corn and sweet potato; they also drink the local mineral-rich water which contains calcium and magnesium. The diet includes fish, meat and dairy products, and has low levels of sugar but high intake of coffee. Other aspects that form the foundations of this community include faith, family, an optimistic outlook and an active lifestyle.
Loma Linda, California
Outliving the average American by a decade, this community enjoys a predominantly vegan diet of leafy greens, nuts and legumes; those who choose to eat dairy, eggs and fish do so in moderation and more as a side dish rather than a main. A large proportion of the city’s population are members of the Seventh-day Adventist Church; they tend to avoid smoking and drinking and rest on the Sabbath (but otherwise enjoy an active lifestyle).
How does the Blue Zones diet work?
As you might expect, given the different backgrounds, cultural traditions and environments of the five Blue Zone populations, there is not one ‘Blue Zone diet.’ There are, however, similar themes that run through the diets, the most notable being the reliance on self-produced, locally available foods. These include a high intake of plant foods such as legumes, beans and nuts, some meat (most often pork), seafood and dairy. The research team identified other common factors relating to both how these locations eat and their lifestyle. These include:
MOVE
Moderate, regular physical activity is built naturally into the day. Blue Zone communities do not frequent the gym, they live in environments that require physical activity, whether it’s growing their own food, tending livestock or doing physical chores.
OUTLOOK
Blue Zone communities enjoy a sense of purpose and a positive outlook, which has been estimated to add seven years to life expectancy. They also enjoy routines that allow them to take time out. This may be prayer, afternoon siestas or getting together with friends or family.
DIET
Moderate calorie intake appears to be key. Whether it’s the Okinawan 80 per cent rule or eating the smallest meal in the evening and fasting overnight, these communities do not over-indulge and naturally practice time-restricted eating.
There’s a ‘plant slant’ to their diets. Beans, pulses, root (including potatoes) and green leafy vegetables play a big part in all Blue Zone diets, making up about 95 per cent of the diet. Wine is enjoyed by four out of five of the Blue Zone communities but is drunk moderately and in company.
CONNECT
Most of the Blue Zone communities follow a faith. A strong sense of family or commitment to loved ones runs through the communities, whether this is to a life partner, investing time in children or supporting ageing parents. There’s a tribal support for healthy behaviours within the communities, making it easier for individuals to stick to these habits.
What can I eat on the Blue Zones diet?
The specific foods relevant to each Blue Zone, and the recipes they use them in, are largely driven by culture and local environment. On the whole, Blue Zone communities enjoy pesticide-free produce that is locally grown or grown in their own gardens as well as meat from free-range or roaming livestock. Interpreting this way of eating for those of us living in a Western, largely urban environment may seem difficult and potentially expensive, however the Blue Zone food guidelines suggest we include the following:
Wholegrains including oats, barley and wholewheat
Beans and pulses (such as fava, black and soy beans or lentils): one portion daily
Vegetables including leafy greens, sweet potato and yams
Fruit such as tomatoes, oranges, apples, bananas, dates, figs and peaches
Nuts (including walnuts, almonds and hazelnuts): two handfuls per day
Some meat, but no more than twice per week, with portion sizes kept small (about 80-90g)
Fish and seafood, especially the smaller oily varieties such as sardines and anchovies
Dairy: predominately sheep’s and goat’s milk rather than cow’s. This may include full-fat, naturally fermented products like yogurt but with no added sugars
Eggs: no more than three per week
Olive oil
Herbs and spices, including turmeric
Wine: 1-2 small glasses per day, preferably with food and in company
Coffee and tea
What foods to avoid on the Blue Zones Diet?
Despite being different, the various Blue Zone diets minimise or exclude the following:
Processed food such as ready-to-eat packaged products and salty snacks
Processed meat and meat products
High amounts of red meat
Refined grains
Refined oils
Sugar and sweetened food and drinks (limited to celebratory meals).
Will I lose weight on the Blue Zones diet?
The Blue Zones diet is not specifically designed for weight loss. Whether you lose weight or not will depend on your individual circumstances including how you were eating beforehand and the amount of weight you have to lose. Any weight loss is likely to be achieved by switching to a largely plant-based diet that is high in fibre and low in sugar and calories.
Overall, should I follow the Blue Zones diet?
The food choices of the Blue Zones offer an effective, balanced approach to eating, whilst lifestyle factors recognise other important aspects like the value of social connection and regular physical activity. All of which, if practiced consistently, may benefit your health now and in the years to come.
Extracts taken from Kerry Torrens from https://www.bbcgoodfood.com