What are the longevity foods in the blue zone?

Favor beans, greens, yams and sweet potatoes, fruits, nuts, and seeds . Whole grains are okay too. While people in four of the five blue zones consume meat, they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.

Is the blue zone diet legit?

A healthy diet is one of the Blue Zones' 'Power 9,' but Dr Newman told The Sydney Morning Herald that there is no proof supporting the Blue Zone diet advice . He said: 'People are being sold this illusion there are these islands where people live forever. Look at the number of people who buy into the dietary advice.

What diet has the longest life expectancy?

A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week.

What is the blue zone for longevity?

“Blue Zones” are geographic areas with lower rates of chronic diseases and a longer life expectancy . Diet, fasting, and exercise are factors associated with Blue Zones. Italy, Greece, Japan, Costa Rica, and the US have a Blue Zone. Chronic diseases are becoming more and more common in old age.

Do Blue Zone people eat eggs?

Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. Cut down your consumption of cow's milk and dairy products such as cheese, cream, and butter. Try unsweetened soy, coconut, or almond milk as a dairy alternative.

What do Blue Zones eat for breakfast?

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

Do Blue Zone people eat oatmeal?

In the Loma Linda Blue Zone, people live on average 10 years longer than the rest of the US. They eat oats as part of their high-fiber, high-carbohydrate diets.

Is oatmeal part of the Blue Zone diet?

Grains are a large part of the blue zone diet; however, consumption of grains is limited to whole grains such as oats , barley, corn, whole grain pastas, brown rice, and quinoa. Wheat is part of the blue zone diets, but processing of such is minimal.

What do blue zones eat for breakfast?

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

Can you eat eggs on the longevity diet?

Consume both vegetable-based proteins from legumes and nuts, and animal protein from fish (2-3 times a week, yet avoiding fish high in mercury), while eating less frequently red meat, white meat and eggs (1 serving a week for each of these foods, and ideally organic) .

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (2024)

Sardinia, a Mediterranean island located off the coast of Italy, is considered one of five Blue Zones — the regions of the world where people live longer, reaching 100 years of age at 10 times greater rates than in the United States. What’s their secret to longevity? National Geographic Fellow Dan Buettner and a group of scientists, anthropologists, and demographers studied Blue Zones around the world and found nine common denominators; including a “plant-slant” diet that focuses on small portions, minimal meat and dairy consumption, a daily dose of beans, and a variety of vegetables, fruits, nuts, and other whole foods.

These traditional Sardinia Blue Zone recipes bring together these healthful ingredients, often with whole grain bread or pasta, while meat and fish are used sparingly and served on special occasions. With these nine longevity-promoting meals inspired by recipes common in Sardinia, you won’t have to travel all the way to Italy to experience the benefits of Blue Zone eating.

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1. Sardinian Herb Soup

Courtesy of Karen’s Kitchen Stories

Traditional Sardinian cuisine makes use of ingredients that are local and in-season, and you can do the same when selecting herbs for this herb soup. Beans provide protein here, so this dish can be healthy without the added meat (although removing the meat will alter the flavor). You can get some of that salty and savory flavor back, however, with a bit more ricotta Salata — or, take this soup in a spicier direction with fresh chilies. You can also submerge some leafy greens such as spinach or kale. For gluten-free family members or guests, prepare with brown rice rather than the Sardinian-favored fregola. Keep in mind that rice will absorb the water, so it’s best to pour the soup over the cooked rice just prior to serving.

Try the recipe from Karen’s Kitchen Stories.

2. Fregola with Clams

Courtesy of The Pasta Project

3. Sa Panada

Get your comfort food fix without overly heavy fillings with this Sardiain version of a chicken pot pie, Sa Panada. In Sardinia, the Sa Panada ingredients vary by region and season, so you can experiment with proteins and vegetables that are available in your area. Make it vegetarian by replacing the meat with garbanzo or white beans, and consider adding peppers, which are both packed with vitamin C and a great way to add some color.

Try the recipe from Strictly Sardinia.

4. Sardinian Salad

Image credit: The Scotsman

A light dish that lets the healthy ingredients sing, the Sardinian salad is a great start to a meal. Don’t skimp on olive oil; it’s the most widely consumed oil in Blue Zones for good reason. Studies have shown that olive oil consumption lowers bad cholesterol and increases good cholesterol. Sheep’s milk is also popular in traditional Sardinian diets, so if you can get your hands on some ricotta Salata, sprinkle some on top for a salty-but-healthy finish.

Try the recipe from The Scotsman.

5. Spicy Chickpea Soup

Courtesy of The Pasta Project

6. Cheese and Potato Pasta

Image credit: Dobbernation Loves

If you’re up for a culinary challenge, try your hand at culurgiones, Sardinian stuffed pasta dumplings. These little pockets are packed with longevity-promoting ingredients including basil (which can improve blood flow and reduce blood pressure), garlic (an immunity-booster), and olive oil (containing antioxidants, omega-3 and omega-6 fatty acids that help prevent cardiovascular disease, and vitamins E and K). And these dumplings are popular with the kids: make it a family night and invite everyone to a friendly competition, and see who can stuff and shape the best culurgiones.

Try the recipe from Dobbernation Loves.

7. Salad with Hazelnuts

Image credit: Pinch and Swirl

This starter brings together some of the best of popular Sardinian ingredients including olive oil, basil, lemon, and, of course, fregola. The hazelnuts and eggs provide ample protein, so no meat is needed. And if you’re not a fan of radicchio, you can play with other salad substitutions like fresh spinach, romaine, endive, arugula, or mixed greens to your liking. Honor the longest-living men in the world, a group of shepherds in Sardinia, by adding a little fresh sheep’s milk cheese, which is a natural companion to this dish. (Goat cheese would be great, too, of course.)

Try the recipe from Pinch and Swirl.

8. Minestrone Soup

This flavorful soup is hearty enough to take the chill off an autumn evening but light enough to serve in springtime, too. Packed with protein-rich beans and fresh vegetables, it’s perfect for plant-slant eating. This minestrone stands on its own as the main dish but also makes for a meatless side to share at a potluck. If you prefer to skip the pasta and want to incorporate another Blue Zone ingredient instead, toss some toasted almond slivers on top just before serving for that nutty crunch.

Try the recipe from Soup Addict.

9. Walnut Pesto Pasta

This Sardinian-inspired dish is a crowd-pleaser: quick and easy to cook, the walnuts provide protein and a nice meaty texture, and the recipe can be adjusted for vegetarians, vegans, and gluten-intolerant folks. Skip the cheese if you’re cooking for vegans, and substitute zoodles (zucchini noodles) or chickpea pasta for those with Celiac and other grain-free diets.

Try the recipe from Shape Up Fridge.

Read next:The 5 Lifestyle Habits All Blue Zone Cultures Have in Common

Sunny Fitzgerald covers food, travel, sustainability, health, and home. You can find her work in National Geographic, The Washington Post, The New York Times, Travel+Leisure, Condé Nast Traveler, BBC, and elsewhere.