Blue Zone Diets: Okinawa, Costa Rica, Sardinia & Ikaria
Blue Zones are regions with the highest percentage of individuals over 100. Although Blue Zones have little in common geographically, they share many similarities in terms of diet. These similarities have become known as Blue Zone diets.
What is a Blue Zone Diet?
Blue Zone diets are heavy on vegetables, nuts, grains, legumes, and beans while light on meat and fish. Oils used are plant-based and not sourced from animal fat. Many of these areas prefer olive oil, known to increase LDL, or good cholesterol, and lower HDL, known as bad cholesterol.
Another quality of all Blue Zone diets is a general reliance on natural, local ingredients consumed in season and without pesticides or artificial processes.
In general, foods like dark leafy greens, fruits, vegetables, beans, and whole grains are considered Blue Zone longevity foods, and these are found in all Blue Zones, no matter their diverse environments. Take, for example, Okinawan, Sardinian, and Costa Rican Blue Zone diets.
What Do Blue Zone Diets Have in Common?
1. Do blue zones eat eggs?
Eggs are commonly consumed in some blue zones, depending on the region and cultural preferences. For example, in the Ikaria blue zone in Greece, eggs are a common protein source and are often eaten for breakfast. In Okinawa, Japan, eggs are consumed but in smaller quantities and usually as a part of other dishes rather than being eaten on their own. However, it’s worth noting that not all blue zones consume eggs, and the traditional diets in these regions often emphasize a plant-based, whole-food approach to nutrition.
2. Do blue zones eat potatoes?
Purple sweet potatoes are a staple food in the Okinawan diet, and potatoes, in general, are found in all Blue Zones, although their preparation method varies widely.
3. Do blue zones drink coffee?
People in blue zones commonly consume coffee, but in moderate amounts. For example, in the Nicoya Peninsula of Costa Rica, coffee is a staple beverage consumed daily but in small quantities. In Sardinia, Italy, people drink espresso as part of their social and cultural traditions. In Ikaria, Greece, residents drink herbal teas and Greek coffee, known for its high levels of antioxidants. However, it’s important to note that excessive consumption of coffee can have adverse health effects, and moderation is key.
4. Do blue zones eat rice?
Rice is a staple of many Blue Zone diets, but it varies depending on the region and can be a healthy part of a balanced diet when consumed in moderation. For example, in Okinawa, Japan, people consume a lot of brown rice, while in Ikaria, Greece, they consume primarily wild greens and legumes. In Sardinia, Italy, people consume whole-grain barley called fregola, similar to pearl couscous.
5. Do blue zones eat pasta?
Some blue zones consume pasta but almost always in the form of whole grain or homemade pasta. For example, in the Mediterranean blue zones like Sardinia and Ikaria, people consume traditional pasta dishes made with local ingredients, such as whole wheat pasta with fresh vegetables, tomato sauce, and fresh olive oil. On the other hand, people consume soba noodles made of buckwheat flour in the Okinawa blue zone. The key is moderation and balance with other plant-based foods, lean protein, and healthy fats.
6. Do blue zones drink alcohol?
Alcohol consumption varies among blue zones. In some blue zones, such as Sardinia, Italy, and Ikaria, Greece, moderate alcohol consumption, particularly red wine with meals, is common and considered a part of their daily diet. In other blue zones, such as Nicoya, Costa Rica, and Okinawa, Japan, alcohol consumption is less common. However, it is essential to note that moderation is vital, and excessive alcohol consumption can have detrimental health effects.
The Okinawa Blue Zone Diet
The prefecture of Okinawa in southwest Japan encompasses 160 islands, with 48 of them having the highest rates of centenarians in the world. Scientists have researched these centenarians since 1975 and have concluded that the Okinawa diet plays a vital role in their health and longevity. The typical Blue Zone diet in Okinawa is high in vegetables, legumes, whole grains, and tofu. It is low in red meat, sugar, and processed foods. ‘
Okinawans consume a high percentage of purple sweet potatoes, which are rich in antioxidants and fiber. Their diet also includes soy, bitter melon (goya), shiitake mushrooms, burdock, jasmine tea, seaweed, and an array of herbs and spices like moringa and turmeric – many of which have antioxidant properties and help fight inflammation.
Considering Okinawa’s close proximity to the ocean, you might assume that a daily diet of fish would be on the menu. However, seafood and shellfish comprise less than 1% of their diet. Okinawans also consume green tea, which is rich in antioxidants, and they prioritize water as their primary beverage.
They also practice Hara Hachi Bu, a tradition of eating until they are only 80% full, which helps to prevent overeating and obesity. In addition, they have a strong sense of community and often dine with family and friends, and they practice mindfulness and gratitude in their meals.
The Sardinia Blue Zone Diet
Sardinia’s typical Blue Zone diet is heavily plant-based, focusing on whole grains, legumes, vegetables, and fruits. Meat and fish are often reserved for Sundays and special occasions. Lunch is the day’s largest meal, and dinner is usually light.
The diet also includes moderate amounts of local dairy products.
Much of Sardinia is wide open and perfect for the many shepherds who raise their sheep in the rocky rangeland that stretches between the small villages that dot the hills. Commonly, many households keep a few sheep or goats for their milk, which tends to be higher in beneficial omega-3 fatty acids than cow’s milk. Pecorino cheese, made from sheep milk, is a Sardinian favorite, and a yogurt called gioddu, made from goat’s milk, is often eaten for breakfast with a drizzle of honey.
The primary source of whole grain in the Sardinian diet is barley, which is rich in gut-friendly fiber. In addition, coastal villages consume higher amounts of native fish, such as gurnard, sea robin, eel, skate, bream, mullet, squid, octopus, and clams.
Food is often prepared using traditional methods. Slow cooking at lower temperatures is the norm. This method preserves many of the nutrients that are destroyed by cooking with high heat. Sardinians don’t grill, fry or microwave their ingredients. Instead, the emphasis is on eating fresh, local, seasonal ingredients.
Sardinians use extra virgin, locally pressed olive oil in their cooking. The island has a plentiful supply of olive oil, with approximately 6 million olive trees on 52,000 farms yielding 10,000 tons annually. The Bosana variety of olive oil is well-known, but there are 28 cultivars grown on the island, each with its distinct aroma and flavor. Olive oil contains health-promoting polyphenol compounds and healthy fats. Abundant polyphenols give olive oil that pleasant burn and their unique taste profile.
Sardinians love their Cannonau wine, a red wine made from grenache, one of Sardinia’s most successful wine grapes. This wine is high in antioxidants and typically served in small glasses, although it is customary to have more than one when drinking with friends.
The Costa Rica Blue Zone Diet
Nicoya, Costa Rica, is geographically close to the US but far ahead regarding life expectancy. Nicoya is located on an 80-mile peninsula just below the Nicaraguan border. Residents of the region are known for adopting a “plan de vida,” or plan for life that provides a sense of purpose throughout their long lives. Centenarians in Nicoya are embraced by the community, frequently visit neighbors, and maintain strong social connections. In addition, the elderly tend to live with their children and grandchildren, providing a sense of purpose and daily support.
The typical Nicoyan diet parallels eating habits found in other Blue Zone diets with a few modifications. In addition to consuming vegetables, legumes, whole grains, and fish and avoiding red meat, sugar, and processed foods, Okinawans also consume a high amount of a more traditional Mesoamerican diet featuring the “three sisters” of agriculture: squash, corn, and beans. New scientific research points to this antioxidant-rich combination as one of the secrets of Nicoyan longevity. Dairy products, such as cheese and yogurt, are less commonly consumed in Nicoya.
Finally, the Nicoya Peninsula offers one interesting benefit found in no other Blue Zone: the drinking water. The water table in Nicoya contains the highest calcium content of any water found in Costa Rica, which helps explain lower rates of heart disease, stronger bones, and reduced frequency of hip fractures in the elderly population.
The Ikaria Blue Zone Diet
People living in Ikaria, Greece, are deeply rooted in their traditional way of life. Ikarians, like most people in Blue Zones, eat only what is available in season, and more often than not, they grow their own ingredients in small family gardens.
A few habits make the Ikaria Blue Zone diet distinctive. Beside home gardening, Ikarians are known for embracing “found foods” in their daily diet. It’s not uncommon to see locals walking through the hills picking wild greens, squash, and weeds for use in their meals. The Greeks call these wild greens “horta,” and they are especially rich in vitamins, minerals, antioxidants, and fiber. Horta is typically prepared by boiling or steaming the greens until tender, then draining and dressing them with olive oil, lemon juice, and salt. Sometimes, they are sautéed with garlic or served with a sprinkling of feta cheese. Horta is enjoyed as a side dish, salad, or main course.
Ikarians always prepare their foods over low heat, never searing or grilling meat or vegetables. This method preserves essential nutrients and antioxidants destroyed by high temperatures and avoids potential carcinogens generated by charring their food. In addition, they tend to eat smaller portions and limit their consumption of animal protein to once per week. Fish is part of their diet but not consumed daily, and they prefer sardines, anchovies; oily fish that are exceptionally high in heart-healthy omega-3 fatty acids.
Cheese is available at every meal; more often than not, it comes from the family’s sheep and goats. Lastly, olive oil is used liberally on just about everything, which is rich in monounsaturated fats and antioxidants. These healthy fats are linked to reduced inflammation, improved heart health, and lower risks of chronic diseases.
Ikaria is a dry, rocky place alternately sunbaked and wind-whipped. Coaxing crops from the land is labor intensive, contributing to Ikarian longevity. They are not afraid of hard work and walk many miles daily tending to their farms or visiting family and neighbors.
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