Looking for a diet but want to try a bit different? Check out what Blue zones diet have on offer for the perfect health!
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Some diets are named after their creators, such as Atkins or Dubrow, while others draw inspiration from specific regions of the world.
Among regional diets, the Mediterranean diet is widely celebrated, but another approach worth considering is the blue zones diet. Although no location on a map is labeled “The Blue Zone,” this dietary style is rooted in five distinct areas across the globe, recognized for fostering the longest and healthiest lives.
What is the blue zones diet?
The blue zones diet reflects the eating habits of five specific regions: the Barbagia region of Sardinia; Ikaria, Greece; Nicoya Peninsula, Costa Rica; Okinawa, Japan; and Loma Linda, California.
These regions were identified by Dan Buettner, founder of Blue Zones, through research on “longevity hotspots.” The lifestyles of those living in these areas were studied, leading to the development of the Blue Zones lifestyle.
The blue zones diet represents a core component of this lifestyle, which is summarized by the Power 9 principles. These principles focus on fostering health and well-being, with some emphasizing natural movement, maintaining a sense of purpose, and prioritizing connections with loved ones.
The diet itself is guided by three main tenets:
- 80 Percent Rule
Inspired by an Okinawan mantra, this principle encourages stopping food intake when the stomach is approximately 80 percent full. This gap between not feeling hungry and avoiding fullness is believed to support weight management. - Plant Slant
Beans and vegetables form the foundation of meals, while meat consumption is limited to four to five times per month, and only in small portions. - Wine at 5
Moderate and regular alcohol consumption, typically one to two glasses daily, is common in blue zones. This is often enjoyed with meals and in the company of others, though exceptions exist, such as among those who abstain from alcohol for religious reasons.
Benefits of the Diet
As with any dietary approach, there are both advantages and disadvantages, but the positives of the blue zones plan stand out significantly.
- Encouragement of social connections
Unlike diets with rigid restrictions on eating times or food types, which can make shared meals challenging, this approach emphasizes eating and drinking socially, enhancing the experience. - Environmental benefits
With 95 to 100 percent of the diet based on plant-based foods, it supports both personal health and the well-being of the planet. - Moderate wine consumption included
A nightly glass of wine is embraced, setting this diet apart from many others that prohibit alcohol entirely. - High fiber intake
Beans, vegetables, fruits, nuts, and whole grains form the foundation, providing soluble and insoluble fiber. Adequate fiber intake is associated with benefits such as weight management and improved gut and heart health. - Focus on whole, accessible foods
The diet relies on nutrient-rich, whole foods available in local markets, avoiding reliance on expensive or highly processed diet-specific products.
Potential Drawbacks of the Diet
- Requirement for cooking and preparation
With an emphasis on whole, nutrient-dense foods, preparation and cooking become essential. For those accustomed to relying on highly processed foods, this shift may present an initial challenge. - Adjustment to food preferences
Transitioning to minimally processed foods may require time for taste preferences to adapt, particularly for individuals accustomed to higher levels of sodium and added sugars. Within a week or two, shifts in taste perception and physical well-being are often noted with these nutrient-rich choices.
What is included in the blue zones diet?
The blue zones diet emphasizes frequent meals with family and friends, with 95 to 100 percent of foods derived from plant-based sources. A focus is placed on “wholly whole foods,” which are minimally processed, single-ingredient items that can be raw, cooked, ground, or fermented.
Blue Zones Diet Food Categories and Recommendations
| Category | Details | Examples |
|---|---|---|
| Vegetables | Wide variety of leafy greens and other nutrient-dense vegetables. | Kale, collard greens, turnip tops, Swiss chard, spinach, broccoli, cauliflower, asparagus, carrots, radishes. |
| Fruit | Includes a variety of fresh fruits. | Apples, oranges, bananas, berries (strawberries, raspberries, blueberries, blackberries), peaches, plums. |
| Whole Grains | Focus on minimally processed whole grains. | Oats, spelt, teff, buckwheat, barley, farro, quinoa, wild rice. |
| Beans | Half a cup to 1 cup daily. | Kidney beans, chickpeas, navy beans, black beans, pinto beans, cannellini beans. |
| Beverages | Hydration and moderate consumption of certain drinks. | Water (7 glasses daily), coffee, tea, wine (all in moderation). |
| Nuts | One to two handfuls per day. | Pistachios, almonds, cashews, walnuts, pecans, Brazil nuts, pine nuts. |
| Fermented Foods | Incorporates fermented items for gut health. | Tofu, sourdough bread, pickled vegetables, wine. |
| Fish | Fewer than 3 ounces, up to three times a week. | Salmon, sea bass, trout, mahi-mahi, mackerel, cod. |
Foods to Limit or Avoid on the Blue Zones Diet
| Category | Guidelines | Examples |
|---|---|---|
| Eggs | Limit to no more than three per week. | Eggs |
| Sugar | Restrict added sugar to 28 grams (7 teaspoons) per day. | Soda, sweetened teas, juices, cocktails, candy, cookies, cakes, pastries, ice cream, sugary cereals, yogurts. |
| Dairy | Reduce overall consumption. | Milk, yogurt, cheese, ice cream. |
| Meat | Limit to 2 ounces (56g) or less, up to five times per month. | Beef, chicken, turkey, pork. |
| Highly-Processed Foods | Consume rarely. | Fried food, sugary and salty snacks, foods with artificial flavors, sweeteners, and coloring. |
Is the blue zones diet healthy?
The blue zones diet is recognized as a healthy approach, developed through an analysis of the diets and lifestyles of some of the world’s healthiest and longest-living populations.
One of its core principles, “plant slant,” emphasizes a diet that is 95 to 100 percent plant-based. Relying on plant-based proteins like beans and tofu has been linked to increased longevity, according to an August 2019 study. Additionally, plant-based diets are associated with a reduced risk of type 2 diabetes, as noted in a July 2019 paper.
Another key principle, hara hachi bu, encourages eating until about 80 percent full. This practice, derived from the Okinawan diet, helps prevent overeating and supports weight management. Okinawans, who follow this approach, are noted for having some of the lowest rates of cancer, heart disease, and stroke.
The “wine at 5” tenet adds a unique component to the diet. While moderate wine consumption—one glass daily for women and two for men—is considered safe by the American Heart Association, the evidence on its health benefits remains mixed. Though red wine is often associated with heart health, the research offers nuanced perspectives.
