The Blue Zone Diet: Food For Longevity
Dan Buettner, a National Geographic fellow, the founder of Blue Zones LLC, and the author of The Blue Zones American Kitchen: 100 Recipes to Live to 100, has researched the routines of those who live in blue zones, where people live about a decade longer than the average lifespan. By adhering to these recommendations, you'll naturally replace refined sugar and starches with more wholesome, nutrient-dense foods that are also high in fibre.
Bottom line: Focus on ingredients
Five foods Buettner says represent the blue zone way of life:
BEANS
Beans offer a special combination of protein and fibre that is advantageous for maintaining a stable blood sugar level and building muscle. They also contain magnesium and folate, two nutrients important for the development of muscle and cells, respectively. Buettner notes that the microbiome depends on fibre for proper function but that the majority of people do not consume enough fibre in their diets. About half of your daily fibre recommendation is found in a cup of beans.
NUTS
Buettner advises eating a handful of nutsevery day, including cashews, almonds, pistachios, and walnuts, to name a few. They have protein and fibre and can lower the risk of inflammation, heart disease, and high blood pressure.
FRUITS AND LEAFY GREENS
Eating a variety of whole fruits and vegetables every day, especially leafy greens, which are rich in vitamins, is one way to eat like you do in a blue zone. When they are in season, "people in the blue zones eat an impressive variety of garden vegetables and leafy greens (particularly spinach, kale, beet and turnip tops); they pickle or dry the surplus to enjoy during the off-season," writes Buettner in his book.
SWEET POTATOES
In addition to having protein and complex carbohydrates, sweet potatoes are also affordable and widely available, according to Buettner. They contain a wealth of vitamins that are essential for boosting the gut microbiome, which improves digestion and fortifies the immune system.
TURMERIC
Turmeric, a common curry ingredient, is a powerful anti-inflammatory spice that has been used to treat digestive issues, liver problems, and wounds.
QUOTE HIGHLIGHT
“In a blue zone, people are eating peasant food, so they’re eating the beans and the greens that are growing in vacant lots and whole grains, which are cheap. You can buy those in bulk.”
- Dan Buettner
Highlight
You should consume no more than one small serving of animal protein each day. Encourage the consumption of beans, greens, yams and sweet potatoes, fruits, nuts, and seeds.