Want to live better longer? It’s tempting to believe that a plate full of beans, spinach, and fatty fish can get you there. But, who wouldn’t want to feel their best for longer?
People born and raised in the blue zones can live better longer at much higher rates than anywhere else. For them, blue zone foods are the pillar for a better longer and healthier life. Quality nutrients are associated with overall health and well-being (1).
Below are the staples of various blue zone diets. From superfoods to probiotics, it seems that beans hold the #1 spot. And for a good reason. These delicious legumes are rich in protein, iron, and prebiotic fiber that build good bacteria in the gut. Here is how to get started.
What Are Blue Zone Foods?
Blue zone foods are mainly plant-based consisting of whole, minimally processed ingredients. They are moderate protein meals with most of its protein coming from sources like beans, peas, tofu, and nuts.
DIfferent blue zones have different eating styles. They are a mix of cultures and traditions. But, they share some common dietary characteristics. For example, they tend to eat a lot of fruits, vegetables, whole grains, and plant-based proteins, especially pulses.
It’s a simple diet similar to the Mediterranean diet. People often grow their own food and tend to their garden. They eat meat but reserve it mostly for special occasions or use it as a side dish to enhance the rest of the meal.
A blue zone foods list can include:
- Vegetables: wild greens, leafy greens, fennel, squash, yuca, shiitake mushrooms, potatoes, etc.
- Fruits: papaya, bananas, avocados, lemons, figs, apples, etc.
- Beans (legumes): peas, lentils, fava beans, chickpeas, black-eyed peas, black beans, soy products, etc.
- Grains: oatmeal, whole grain bread, quinoa, farro, millet, barley, brown rice, etc.
- Fish: salmon, cod, anchovies, sardines, trout, and other seafood.
- Meat: poultry and lean beef, lamb or pork, on occasion
- Dairy: products from cow, sheep and goat’s milk, like yogurt, in moderation.
- Nuts and seeds: walnuts, pecans, chia seeds, cashews, brazil nuts, etc.
- Drinks: water, green or herbal tea, coffee, red wine, etc.
- Other: olive oil, soy milk, garlic, honey, herbs, turmeric, miso, etc.
Olive oil adds flavor and nutrients, while the occasional fish provides omega-3 fatty acids. The foods are rich in fiber, nutrients, and antioxidants. Such quality nutrients are associated with overall health and healthy aging in observational research (2).
Blue zone inhabitants practice moderation. They eat until they are satisfied, not stuffed. Caloric restriction has been linked to markers of healthy aging and sustained wellness. (3).
Avoid highly processed, high-fat foods with added sugars and excessive salt. Consuming mostly whole or minimally processed foods can reduce obesity and overweight. These, among others, are all major components of living a longer and healthier life (4).
Read more: No Processed Food Diet Menu, Tips, and Everything Else You Need to Know.
What Are the Blue Zones?
Blue Zones are five areas of the world where more people tend to live better longer. They have some of the longest-living populations with fewer cases of diseases like diabetes, cancer, obesity, and heart problems (5).
These regions include:
- Ikaria, Greece
- Loma Linda, California
- Sardinia, Italy
- Okinawa, Japan
- Nicoya, Costa Rica
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People who live in these Blue Zones have some similar lifestyle characteristics. These communities have been hypothesized to live longer because they eat lots of plant-based, whole foods, stay active, have tight-knit social circles, and reduce stress.
Places like Okinawa created the “80% rule”. It is a Japanese cultural practice that advises people to stop eating when their stomach is 80% full. This results in moderate caloric intake and can help manage obesity and overweight (6). If you’re curious about the japanese diet, check out our earlier article.
What Do They Eat In Blue Zones?
There are several commonalities among those living in blue zones. Most of what people eat comes from plant-based products, like bean soup, lentil stew, or quinoa salad. The foods can be very simple with a short list of added ingredients.
People in blue zones often start their day with a big breakfast. They tend to then have a smaller lunch and keep their dinners very light. The morning meal gives them the necessary energy and can prevent overindulgence later in the day.
Dishes also include lots of carbohydrates. But, these meals center around whole grains, pulses, and vegetables. They are high in fiber, which keeps you satiated, and allows good gut bacteria to thrive.
Some blue zone communities like an occasional drink, especially during the holidays. Red wine is a popular choice. Drinking it in moderation is common in some of these regions, although more recent research suggests that any amount of alcohol consumption carries health risks which likely outweigh its benefits (7, 8).
The table below provides a detailed guideline for these healthy eating principles.
| Daily | Weekly | Monthly |
|---|---|---|
| Plant-based foods – 95% to 100% (such as fruits, vegetables, whole grains, pulses, etc) | Fish: less than 80g, up to 3 times a week. | Meat: up to 5 times per month. |
| Whole ingredients: Minimally processed and closer to their natural state. They can be raw, frozen, ground, cooked, or fermented, but not heavily processed. | Eggs: up to 3 per week. | Dairy products: up to 5 times per month. |
| Beans/legumes: 1/2 cup to 1 cup per day. | Refined sugar: max 7 tsp of added sugar. | |
| Water: About 7 glasses per day; tea, coffee, and optional wine in moderation. |
Which Blue Zone Meal Is the Healthiest?
Beans, whole grains, and vegetables are a mainstay in every blue zone diet. In fact, beans are an everyday staple across regions: soybeans in Okinawa, black beans in Nicoya, white beans, garbanzo, and lentils in the Mediterranean.
Beans are some of the most versatile, affordable, and nutritious foods. They are a good source of protein, fiber, minerals, and antioxidants. Studies have found that eating beans as part of a plant-based diet is a simple way to nourish your body and support long‑term well‑being (9).
These legumes take longer to digest and cause slower, more stable increases in blood sugar levels. They are quite filling without the extra calories. They are full of complex carbs, fiber, and plant-based protein, and can help you lose weight as part of a healthy balanced diet (10). Dive deeper into the longevity nutrition with our dedicated article.
The healthiest way to eat beans is by slow cooking, pressure cooking, steaming, or boiling. These methods preserve the nutrients without adding excess fats. Don’t forget to soak the dried beans overnight before cooking to help them cook faster and more evenly. It also helps to break down some of the indigestible sugars that can cause flatulence.
Want to whip up something delicious but don’t know where to start? With the BetterMe app, you can add all sorts of recipes to your diet. Whether you are looking for bean stew, homemade dips, or a classic salad with rice and beans, the app has everything you need. It can save you a lot of time, effort, and energy.
What Do the Blue Zone People Eat for Breakfast?
Breakfast is usually the biggest meal of the day. Centenarians prefer to start the day with a hearty meal with whole foods, lean proteins, and healthy fats. Meals can include a moderate amount of animal products like dairy, eggs, poultry, or fish.
Here are a couple of breakfast ideas to try.
- Beans on toast: Toast the whole grain bread. Chop a green onion, parsley, brown onion, and garlic. Cook over medium heat and combine with tomato paste. Season with herbs and spices. Add organic canned white beans to the tomato sauce and mesh them for a creamy texture. Serve the beans on toast. Sprinkle some parsley.
- Miso soup with tofu: Use dashi or a simple seaweed-based stock and bring it to a boil. Slice the green onion and brown onion into thin pieces. Cut tofu into cubes. Add the brown onion and tofu to the stock and let it simmer for a couple of minutes. Dissolve the miso paste and pour it into the soup. Top it with some green onion.
- Overnight oats with fruit: In a jar add rolled oats, almond milk, almond butter, and chia seeds. Mix coconut yogurt with blueberries, strawberries, bananas, and chopped pecans. Cover the jar with a lid and store it in the fridge overnight. Enjoy it in the morning.
- Sourdough bread with peanut butter: Slice the bread and serve it with some natural peanut butter. Add banana slices and chopped walnuts on top. Serve with a glass of green tea.
What Food Is Irregular for a Blue Zone?
While most communities are not strict vegetarians, they tend to eat less meat and dairy products. These are delicacies for special occasions or about five times per month.
Traditionally, the meat in a blue zones kitchen often comes from free-roaming animals. Cattle graze on herbs, kitchen scraps, foliage, and grass. These traditional husbandry practices produce high-quality goods free from pesticides, hormones, or antibiotics.
Some foods have little to no nutritional value, but lots of unhealthy fats and added sugars. They are high in calories and easy to binge on. You should eat them very rarely or enjoy them occasionally.
Such blue zone foods to avoid include:
- Salted packaged snacks (like chips)
- Soda and sugary drinks
- Processed meats
- Packed sweets
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What Are the Main Benefits of Eating Blue Zone Foods?
Will eating like you live in the blue zones help you live to a 100? No.
Diet is just one piece of the puzzle. Eating healthy, but barely exercising can put you at risk of weight gain, heart problems, back and joint pain. Stress and poor sleep play a major part in diseases too.
Meals rich in whole, plant-based foods can:
- Promote better longer life
- Support cardiovascular well-being
- Align with many public-health nutrition guidelines Lower risk of chronic disease
- Promote digestive wellness
- Promote healthy gut
- Encourage healthy weight
- Provide steady energy
- Support mood and overall well-being
- Support mental wellness
- Ensure sustainable eating practices
Blue zone-inspired foods are naturally rich in macro and micronutrients that help nourish the body and support overall well-being. A diet that includes a variety of fruits and vegetables has been associated with balanced energy, a healthy lifestyle, and key aspects of cardiovascular wellness. (11).
Fiber-rich foods like whole grains, beans, and lentils help support healthy digestion and overall gut wellness. Another study showed that healthy eating patterns can improve quality of life and overall well-being (12).
But, there is more to these geographical areas than meets the eye.
The blue zones have a strong sense of community and purpose. Many center their lives around husbandry, gardening, cooking from scratch, and light physical activity. These daily rituals help them practice mindfulness and de-stress.
Compared to other areas where overconsumption and materialism run rampant, the blue zones focus more on social connection and family life. Many prefer to eat less and spend more time preparing the products they consume.
Plant-heavy meals can reduce carbon footprints and prevent binging (13).
Our previous post goes into great detail about the foods that shorten your life.
Yes, coffee is a popular drink, especially black coffee. Some drink up to 2 to 3 cups a day. However, these communities often use little sugar and avoid creamer or milk. These zones don’t eliminate dairy but limit them in favor of plant foods. People eat them occasionally, about five times a month. Dairy products like cheese, yogurt, and milk support bone health by providing calcium and vitamin D. Absolutely. Oats like steel-cut or rolled oats are plant protein and whole grains. They are great for your gut bacteria and offer a hefty dose of nutrients. But, instant oats are more processed and often contain added sugars, so you may want to avoid them in favor of quick, rolled or steel-cut oats. Adults in many blue zones, like Ikaria or Sardinia, drink alcohol. But, in moderate or modest amounts. Red wine and beer are often a go-to choice. However, recent research suggests that any amount of alcohol consumption carries health risks, so don’t feel like you need to start drinking red wine just because you want to eat like those in the blue zones. Frequently Asked Questions
Do Blue Zones drink coffee?
Do Blue Zones eat dairy?
Do Blue Zones eat oatmeal?
Do Blue Zones drink alcohol?
The Botton Line
It is easy to get fascinated with a diet that promises longevity. But, in reality, it is more complicated than that. The blue zones don’t rely on diet alone to live longer. They live in healthier environments, have a tight-knit community, and practice mindfulness.
Still, adopting a healthier, more balanced diet rich in nutrients might support longevity. Especially if you combine these healthy foods with other lifestyle factors, like regular exercise, quality sleep, and stress management.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- Blue Zones: Lessons From the World’s Longest Lived (2016, nih.gov)
- Business Engagement in Building Healthy Communities: Workshop Summary (2015, nih.gov)
- Calorie Restriction and Aging in Humans (2022, nih.gov)
- Ultra-processed Food Intake and Obesity: What Really Matters for Health – Processing or Nutrient Content? (2018, nih.gov)
- A Commentary on Blue Zones®: A Critical Review of Age-Friendly Environments in the 21st Century and Beyond (2021, nih.gov)
- Lessons Learned From Blue Zones, Lifestyle Medicine Pillars and Beyond: An Update on the Contributions of Behavior and Genetics to Wellbeing and Longevity (2022, journals.sagepub.com)
- Contribution of Red Wine Consumption to Human Health Protection (2018, nih.gov)
- No level of alcohol consumption is safe for our health (2022, who.int)
- Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases (2021, nih.gov)
- Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women (2020, nih.gov)
- Secret of Eternal Youth; Teaching from the Centenarian Hot Spots (“Blue Zones”) (2009, nih.gov)
- Blue Zones-Based Worksite Nutrition Intervention: Positive Impact on Employee Wellbeing (2022, nih.gov)
- Sustainability benefits of transitioning from current diets to plant-based alternatives or whole-food diets in Sweden (2024, nih.gov)
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