The idea of a Blue Zone Diet could be the answer to longevity, but don’t let yourself be bound to it
Blue Zone.” It’s not exactly an official term for any region of the world. But there’s still a reason you might want to pay attention to these geographic areas. Blue Zones were identified and labeled by researcher Dan Buettner with National Geographic and the National Institute on Aging, who noticed five cities with the largest percentage of centenarians—that is, people who live to age 100.
The areas in question? Loma Linda, California; Nicoya, Costa Rica; Ikaria, Greece; Sardinia, Italy; and Okinawa, Japan. What Buettner noticed when he studied the lifestyles of people in these Blue Zones was that they had eating habits with many similar qualities. They ate mostly plant-based diets with minimal amounts of animal protein, consumed healthy fats like olive oil and nuts, consumed alcohol in moderation, prioritized whole foods while avoiding ultra-processed ones, and practiced good portion control.
All of that might sound like solid nutritional advice. But Dr. Taylor Wallace, CEO of Think Healthy Group, isn’t necessarily convinced. “I’m not certain why so many people like it,” he says of the Blue Zone Diet trend. “Studies show people don’t do well with eliminating food groups in the long-term…There is definitely strong evidence that fruits and vegetables can improve longevity and prevent the development of chronic disease. I’m not sure that there is great data on the Blue Zone Diet in particular, but components of the diet…do have good evidence to support their role in long-term health and longevity.”
As Wallace points out, components of the diet—fruits, vegetables, legumes, and fish—are frequently noted as nutrient-dense foods. But eating like people from Blue Zones isn’t a magic solution. There are other factors, such as higher levels of physical activity and stronger social support from communities, that can contribute to longevity in certain cultures.
He also points out that there are shortcomings to the diet. A plant-based focus is good for increasing your consumption of fruits and vegetables, but that doesn’t mean meat and dairy need to be avoided. Sure, he says, it’s okay to give up cheeseburgers and ice cream, but lean meats and low-fat or nonfat dairy products are good sources of protein and other vital nutrients.
“As someone who has done a lot in the protein research space, I can tell you that not getting enough protein and dairy can have repercussions on musculoskeletal health, which is super important as we age,” Wallace says. “We are also about to publish new data that show that low dietary choline, predominantly found in animal-derived foods and seafood, intake can also put you at increased risk for cognitive decline later in life.”
It’s also worth noting that there’s no formal studies on the benefits of Blue Zone Diets beyond Buettner’s observations. However, there have been studies that show components of the diet, such as increased intake of plant-based foods, reduced emphasis on meat, limited processed foods, and limited added sugars can all stave off chronic disease. The healthy aspects of the Blue Zone Diets are seen in other lauded diets as well, such as the Mediterranean Diet or the American Institute for Cancer Research’s New American Plate.
What is Dr. Wallace’s advice? He recommends, “It’s always smart to have a balanced diet (and take a multivitamin).”
But if you’re looking to live like people in the Blue Zones or adopt some of their healthy habits, here are some dietary tips you could consider:
1. Build each meal around plant-based foods. You don’t have to give up meat and dairy, but you should focus on vegetables and fruits primarily.
2. Be moderate in the animal products you consume by decreasing your portions and looking at foods like meat and dairy as a garnish rather than a protein source.
3. Replace refined grain products with whole grains. Whole-wheat bread, as well as brown rice, oats, and barley, will provide steadier energy than their white counterparts.
4. Enjoy a serving of legumes like beans, peas, or lentils every day for protein and fiber.
5. Consume healthy fats from olive oil or nuts and seeds.
6. Alcohol isn’t off limits, but you should have it in moderation. Wine, particularly red wine, is typically drunk with meals in places like Sardinia and Ikaria. Limit yourself to one glass.
7. Limit foods that are highly processed or made with artificial ingredients. Refined sugars and trans fats are linked to risk of disease.
8. It’s not just what you eat but how much. Portion control can aid in energy levels and overall weight management. People in Okinawa observe a cultural practice known as hara hachi bu—the idea is to stop eating when you feel 80 percent full. Satiety is about being not hungry rather than stuffed.
9. Let dessert be something you have on special occasions rather than a daily treat.
10. Drink primarily water along with unsweetened tea and coffee but avoid high-sugar drinks like soda.
11. Engage in physical activity every day, throughout the day. If you have the option, walk to do some of your errands, or take up an active hobby such as hiking or cycling.
12. Take time to relax and reduce stress every day through stretching, meditating, praying, or deep breathing exercises.
