Understand the Dietary Secrets of Longevity Blue Zones

Tip 1: Veggies are not optional

One crucial lifestyle that is common in Blue Zones is the high consumption of vegetables. The fact that garden vegetables are seasonal does not stop them from enjoying their benefits throughout the year, by either drying them or pickling them.     

However, not all of us have the time or resources to grow vegetables in our homes. But does that mean we completely give up on the wide-ranging benefits that are provided by vegetables? Obviously not! We just need to turn towards leafy vegetables such as kale, spinach, collards, and so on. Seasonal greens can go a long way in enhancing your meals and contributing toward your anti-aging efforts.

You can incorporate veggies into your diet in other ways too. For instance, plant-based oils are considered superior to those extracted from animals. Specifically, Olive oil is widely used and utilized in Blue Zones. This popularity is understandable since research states that olive oil is capable of improving the levels of good cholesterol, while inversely affecting bad cholesterol.

Finally, studies have also confirmed that for middle-aged people, the mortality rate can be pushed down by 50% by consuming 6 tablespoons of olive oil on a daily basis.           

Tip 2: Watch your meat consumption 

While a majority of Blue Zones do not shun meat entirely, it does not take up the center stage on most days. Instead, it is incorporated either occasionally or as a side. Certain studies have also revealed that vegetarians may outpace meat-eaters by about ten years.

If you are not keen on cutting out meat entirely from your diet, you can still minimize its consumption. For instance, individuals residing in Blue Zones typically eat meat about five times a month, with the quantity averaging around 57 grams during each serving. Although it is impossible to factually claim that replicating this exact quantity will lead to longevity, there are enough studies that have revealed that minimizing meat consumption does improve health. 

In fact, one particular study – Adventist Health Study 2 – was initiated in 2002 and has been monitoring 96,000 Americans. The results of this long-standing research revealed that pesco-vegetarians are typically masters of longevity. These are individuals who primarily prescribe a vegetarian diet, with the occasional meal including fish. If you love a good steak or other forms of meat, you could steal or reserve it for special occasions, and on other days, make the most out of the favorite meat substitute in Blue Zones – extra-firm tofu. It is also highly proteinaceous, so it is great for gym-goers.

Tip 3: Don’t get too fishy 

While eating fish is recommended for a long healthy life, do not overdo it. People in Blue Zones certainly indulge in seafood, but not every day. The recommended quantity is 85 grams thrice a week.

Beyond the crucial aspect of health, it is also important to think about ethics. We highly recommend opting for sustainable seafood options such as anchovies and sardines. As an added benefit, their small sizes decrease the likelihood of mercury or PCB contamination.

Since individuals in Blue Zones cannot afford to negatively impact their natural resources, they refrain from following the footsteps of corporate fisheries. Instead, they are more judicious with their consumption and focus on sustainable species that are safer to consume.         

Tip 4: Transform how you consume dairy

Did you know that lactose intolerance affects about 60% of the world’s population? But that issue only persists in cow milk, since goat’s milk has both lactose and lactase. Lactase is an enzyme that helps break down lactose, thereby helping sidestep this widespread issue. 

What is interesting to point out is that in the majority of Blue Zones, sheep and goat milk are consumed more often than cow milk, which may be attributed to the high fat and sugar content in the latter. Milk is typically converted to dairy products such as cheese or yogurt.        

While we cannot confidently claim that their health and longevity are a direct consequence of their dairy consumption, there are substantial studies that delve into their association.       

Tip 5: Skip those daily eggs

While you may love a good poached egg every day for breakfast, those in Blue Zones do not eat eggs as often. Instead, depending on their love for eggs, it is incorporated twice to four times a week. Usually, one egg is added to a vegetarian dish as a healthy side. Regardless of what meal you have planned for the day – a delicious corn tortilla or a wholesome soup – an egg can be effortlessly added to your meal. A popular breakfast option in Blue Zones in the Mediterranean region includes one fried egg with bread, olives, and almonds.

They are also extremely conscious of the eggs they eat. Eggs from free-range chickens are preferred since they are not pumped up with hormones or antibiotics and eat natural food. Consequently, they are an incredible source of Omega-3. However, note that egg yolks are not good for diabetic patients. Men may also become prone to prostate cancer when they consume eggs excessively, while in women, kidney issues may emerge.                

As such, ensure that you do not eat more than three eggs each week.   

Tip 6: Beans all the way

Let’s get straight to the point: beans are used very generously in Blue Zones. Half a cup of beans a day is a great way to improve your longevity. While black beans are popular in Nicoya, chickpeas and lentils take the front seat in the Mediterranean. In essence, the consumption of beans in this region is four times more than in America.  

What makes beans so special? They are packed with nutrients – some fat, 77% complex carbs, and 21% protein, while also being rich in fiber. Not only are they inexpensive, but also extremely diverse.   

Beans are also extremely wholesome and they greatly assist your cells. Once you start adding beans to your meals, you will notice a decrease in your junk food intake.    

Tip 7: Sugar is the gateway ingredient to poor health 

If you want to add sugar to your meals, try not to surpass the 28-gram limit. Sugar is purposefully used as opposed to mindlessly in Blue Zones. Despite consuming natural sugars to the same extent as North Americans, the amount of added sugars in their meals is relatively one-fifth.    

Here, natural sugars are not a cause for concern. But added sugar is definitely something that must be cautiously consumed. What is interesting to note is the fact that added sugar increased by 25% in foods manufactured in America between 1970 and 2000. On average, this would amount to a rise of 22 teaspoons per day for each individual.

This type of sugar is added to yogurts, soft drinks, and various other everyday ingredients and is not good for your body. In addition to adversely affecting your immune system, excess sugar can increase insulin, which could cause diabetes and a gain in weight. All of this can potentially decrease your lifespan.                 

To avoid such drastic implications, avoid eating candies and baked goods frequently. Instead, reserve them for special occasions. If you need to drink your morning beverage with some sugar, limit it to 4 teaspoons a day. Finally, avoid consuming products that have sugar as one of the top ingredients.