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Is the Blue Zone Diet Really the Secret to a Long Life?

Tips to stay informed about living long and eating well

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Emre Kesici

Food Editor at Kitchen Stories

We hear about a lot of different diets, some beneficial, some maybe not so much. Perhaps you’ve already heard of the Blue Zones of the world, and the famous Blue Zone diet popularized by Dan Buettner.

What is a Blue Zone diet?

There are 5 zones around the globe that classify as Blue Zones: Loma Linda, USA, Nicoya, Costa Rica, Sardinia, Italy, Ikaria, Greece, and Okinawa, Japan. These regions are called “Blue Zones” because their inhabitants are speculated to have longer life expectancies than the rest of the world.

The idea is, if you eat and live like them, you may just become a centenarian.

While the scientific research is not so strong, this theory still gives us great tips and tricks to stay healthy and fresh. The logic behind it extends beyond the food you eat, combining a fresh and simple diet with a social and active lifestyle.

What do people eat in Blue Zones?

The more research you do, the more whole food ingredients you will find. Essentially, the focus is on whole grains, fresh vegetables and fruits, especially super greens like spinach and kale, combined with seasonal produce, occasionally eggs, fish, and lean meats for protein if they choose to.

The internet is divided on the idea of Blue Zones, and whether or not the theory holds up. There is no hard evidence that this diet really works. So, the best course of action is to take the elements that truly speak to you, and incorporate them in for a healthier lifestyle.

The most common traits are that the dishes should not contain processed foods or added sugars. Whole foods are your best option!

It’s really easy to have a Blue Zone lifestyle

Incorporating major ingredients from Blue Zones to your daily meals is not a hassle at all.

1. Add more chickpeas and beans to your stews and rice

One-pot creamy chickpea and spinach curry

2. Make grains work for you

15 min

vegetarian

Fitness bread

3. Mix your favorite vegetables into any dish

Creamy carrot orzo (orzotto)

4. When in doubt, trust in tofu

20 min

vegan

Bok choy and crispy tofu stir fry

5. Sweet and beneficial treats are possible, especially with oats

Overnight oats with three toppings

6. Try adding goat cheese to your meals, like they do in Sardinia

Watermelon and goat cheese salad with walnuts

In addition to these, the Blue Zone theory advises that one should take walks, drink a glass of red wine on occasion (Sardinia), of course drink plenty of water, and make your meals communal. Sharing is caring, and even better with loved ones!

More recipes that fit the model:

Kale salad with spicy chickpeas

Green bean and pea salad with white currants

Roasted red cabbage steaks with crispy chickpeas

Miso soup with homemade dashi

Roast salmon salad with chickpea and tomatoes

Green spinach shakshuka with white beans

30 min

vegetarian

Braised chickpeas with herby rice

Warm potato and green bean salad with herby feta

Crispy salmon rice bowl

What do you think about the Blue Zone diet? Is it a baseless fad, or a useful guide to living better, longer? I’m looking forward to your thoughts in the comments!

Published on June 8, 2024

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