Summary: People in Blue Zones typically eat a 95% plant-based diet that’s rich in legumes, whole grains, vegetables and nuts, all of which can help reduce the risk of death.
Do blue zones eat eggs?
Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. As with meat protein, the egg is a side dish, eaten alongside a larger portion of a whole-grain or other plant-based feature.
What do blue zones eat for breakfast?
In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day’s calories are consumed before noon.
Do blue zones drink coffee?
Coffee is a daily ritual in blue zones areas, as well. Sardinians, Ikarians, and Nicoyans start their days with a cup, lightly sweetened without cream. In addition to a daily cup of coffee, blue zones centenarians drink water, tea and wine.
What is a typical Blue Zone diet? – Related Questions
Do they eat pasta in blue zones?
Pasta: Pasta gets a bad rap, but centenarians from the blue zones, particularly in Ikaria and Sardinia, eat pasta frequently. Look for pasta made with just a few high-quality ingredients. Gluten-free varieties are available in many stores and are often made with quinoa and brown rice.
Do Blue Zone people take naps?
The centenarians from the blue zones regions of the world sleep about 7 to 9 hours per night and take frequent naps, further decreasing their stress load and reducing the risk of heart disease by 34 percent.
Do blue zones drink milk?
The diet is mostly plant-based. The daily food intake of people living in Blue Zones is about 95% vegetables, fruits, grains, and legumes. They do not eat much meat, dairy, sugary foods or drinks, and processed food.
What tea do they drink in blue zones?
In the Blue Zone of Okinawa, Japan, locals drink green tea with jasmine flowers and turmeric called shan-pien, which translates to “tea with a bit of scent.”
Do people in blue zones drink alcohol?
You can consume alcohol and live to a happy 100, even up to one drink daily for women, two for men. We know from blue zones centenarians that this is true: People in four original blue zones areas drink alcohol moderately and regularly. The trick is to drink one to two glasses per day with friends and/or with food.
Do people in blue zones do intermittent fasting?
These include intermittent fasting, which involves fasting for certain hours of the day or certain days of the week, and fasting mimicking, which involves fasting for a few consecutive days per month. Summary: Caloric restriction and periodic fasting are common in Blue Zones.
How many calories do Blue Zones eat?
Even today, their average daily intake is only about 1,900 calories (Sardinians traditionally ate a similarly lean diet of about 2,000 calories a day). Most centenarians in Nicoya, Sardinia, and Okinawa never had the chance to develop the habit of eating processed foods, soda pop, or salty snacks.
Can you drink coffee on the Zone diet?
COFFEE INTAKE IS LIMITED
The zone diet calls for only decaf coffee and tea or, at most, one cup of caffeinated coffee or tea daily. Coffee has been shown to help with athletic performance and for many who have an aversion to decaf, this could make the diet very hard to follow.
Is salmon on the Blue Zone diet?
Wild-caught salmon or smaller fish like sardines, trout, snapper, cod, and anchovies are okay choices. Limit portion sizes to 3 ounces (about the size of the palm of your hand.) Avoid dairy when possible.
Do Blue Zones eat rice?
1. Rice. Several varieties of rice—from white and brown to red or black rice—are staples in all five Blue Zones, but especially Nicoya, Okinawa, and Loma Linda.
What kind of bread do they eat in Blue Zones?
People in Blue Zones areas eat very little bread, but when they do, they predominantly eat sourdough. Unlike other breads made from white flour, sourdough bread doesn’t cause spikes in blood sugar. Substitute sourdough or 100% whole-grain bread for white bread, and be mindful of your serving size.
Do Blue Zones eat potatoes?
The Japanese sweet potato, also called imo, is a cornerstone of the traditional Okinawan diet, a cuisine synonymous with good health and longevity. Yet this blue zones star ingredient became the starch of choice in this island chain not because it’s nutrient-dense or rich in antioxidants, but mostly by necessity.
Do Blue Zone people eat cheese?
People living in the Blue Zones also eat some meat, on average about five times a month and fish once or twice a week. They also have a “little bit of sheep’s milk cheese or goat’s milk cheese, but very little sugar. Probably a quarter of the sugar that we eat, and almost no processed food.”
How often do Blue Zones eat eggs?
People in all of the blue zones eat eggs about two to four times per week. Usually they eat just one as a side dish with a whole-grain or plant-based dish.
Do Blue Zones eat honey?
Natural Sugar
Blue zone inhabitants consume sugar in its natural form – found in foods like fruits, vegetables, honey, and milk. Excluding honey, these natural forms of sugar also provide fiber and protein, which help regulate blood sugar.
Do Blue Zone people eat oatmeal?
Statistically speaking, the Blue Zone Diet includes:
Fruits and vegetables (more than 5 servings a day) Nuts and seeds. Beans. Whole grains such as oatmeal, quinoa, brown rice, etc.
