What They REALLY Eat in the Blue Zones

Photo by Clint Bustrillos on Unsplash

The “Blue Zones” refer to specific regions around the world where people have notably longer life expectancies, higher concentrations of centenarians (people who live to at least 100 years old), and generally enjoy better health and well-being in their later years compared to other parts of the world. The concept was popularized by National Geographic explorer and author Dan Buettner, who identified five such regions:

1. Ikaria, Greece: An island in the Aegean Sea where people live about 8 years longer than Americans, and experience 20% fewer cases of cancer and half the rate of heart disease. They also have one of the world’s lowest rates of middle-age mortality and the lowest rates of dementia.
2. Okinawa, Japan: Known for its large number of centenarians. Elderly Okinawans have historically enjoyed lower rates of cancer, heart disease, and dementia.
3. Sardinia, Italy: Particularly the Nuoro province, which has the highest concentration of male centenarians in the world.
4. Nicoya Peninsula, Costa Rica: Here, middle-aged mortality is 64% lower than in the United States. Residents have a higher probability of reaching 90 years old than Americans do.
5. Loma Linda, California: A community of Seventh-day Adventists, who outlive their North American counterparts by about a decade.

Buettner and his team of researchers said they found common lifestyle characteristics among the people living in these Blue Zones, such as a strong sense of community and social engagement, regular, moderate physical activity integrated into daily life, low-stress levels or effective stress-managing practices, and of course, Buettner tells us, a plant-based diet.

But is this really true? Do people in the Blue Zones really only eat plant-based diets?

False.

Here is What They REALLY Eat in the Blue Zones

While much of the attention on their diets focuses on the plant-based nature of their food, and it is true that plants are consumed, there’s an often overlooked aspect: the consumption of high nutrient-density animal products such as fish, meat, dairy, eggs, and fat. Let’s dive deeper into this angle and uncover the true dietary patterns of these regions.

1. Okinawa, Japan

Plant staples: Sweet potatoes, soy products, and an assortment of vegetables.

Animal products: The Okinawan diet includes vast amounts of fish, mostly rich in omega-3 fatty acids which have been linked to cardiovascular health and cognitive function. Contrary to popular belief, pork also has cultural significance in Okinawa and is consumed not only during special occasions but oftentimes daily. The key in Okinawa in general when it comes to food is eating in moderation and celebrating the whole animal — everything is used, and nothing is wasted and they eat till they are 80% full.

Let's take a look at what Okinawans really eat, you’ll be surprised to know they they don't just live on sweet potato:

1. Fish and Seafood Galore: Okinawa’s coastal geography blesses it with an abundance of marine life. The locals are passionate about seafood, and their daily meals often feature fresh catches. Be it the luxury of lobster, the delicate flavors of tiger prawns, the uniqueness of Irabucha (a type of grouper), or the distinctiveness of yakogai (a type of shellfish), the Okinawan table celebrates the ocean’s bounty. Fresh fish and seafood shops and bustling markets dot the island, offering a vast array of marine delights.
2. Okinawa Wagyu Beef (Ayapani): While the island is synonymous with seafood, meat lovers have something to rejoice too. The Okinawa wagyu beef, also known as ayapani, is a testament to the island’s cattle-raising heritage. Tender, marbled, and flavorful, this beef variety stands shoulder to shoulder with Japan’s famed wagyu traditions.
3. Pork — The Okinawan Staple: Saying that Okinawans love pork would be an understatement. Pork is deeply ingrained in their culinary ethos. From dishes like Rafute, a slow-cooked pork belly steeped in rich sauces, to Shoyu pork, where the meat is simmered in a soy sauce-based mixture, pork graces the Okinawan table frequently, in various delightful avatars.

While the emphasis on fish, seafood, and meats is evident, it’s the balance with which Okinawans incorporate these with locally grown vegetables, tofu, and herbs that crafts their holistic and healthful diet. This synergy, coupled with their cultural practices and community spirit, plays a crucial role in the longevity and healthful living that the island is renowned for.

2. Ikaria, Greece

Plant staples: Mediterranean diet hallmarks like olive oil, whole grains, and legumes.

Animal products: Ikarians frequently enjoy dairy, primarily in the form of goat’s milk, which is rich in anti-inflammatory compounds. Fish, especially smaller varieties like sardines, are consumed several times a week.

In Ikaria, Greece, a rich diversity of foods contributes to the locals’ longevity and overall well-being. Contrary to the simplified notion of primarily plant-based diets in Blue Zones, Ikarians incorporate a variety of animal-based foods into their daily meals, celebrating the fullness of their natural resources.

1. Self-sufficiency: A significant aspect of Ikarian life is the practice of raising their own animals. Almost every household takes pride in maintaining a variety of animals, including goats, chickens, and pigs. This doesn’t just ensure a steady supply of meat, dairy, and eggs, but also guarantees the freshness and quality of the produce. By being closely connected to their food sources, Ikarians are keenly aware of what they consume.
2. Meat — Nose to Tail: Ikarians’ approach to meat is one of deep respect and sustainability. By consuming the animal from “nose to tail,” they ensure minimal waste and maximum nutritional benefit. This includes not just the muscle meat but also organs like the liver, which is nutrient-dense.
3. Daily Meat Consumption: While the portions may not be as large as in some Western diets, meat is consumed daily, often accompanying meals. This could range from smaller portions of goat or pork to dishes like meatballs paired with yogurt dip.
4. Dairy: Goat and sheep dairy feature prominently in Ikarian cuisine. Cheeses, including the deliciously rich saganaki fried cheese, are staples. Yogurt, often derived from goat or sheep milk, serves as a versatile ingredient, enjoyed on its own or as part of various dishes.
5. Seafood: Given Ikaria’s island location, seafood is a mainstay. Besides the small, oily fish like sardines and mackerel, fried fish and various seafood dishes contribute to the Ikarians’ omega-3 intake.
6. Wine: Ikaria’s non-pasteurized wine, rich in antioxidants and consumed in moderation, is integral to meals and social gatherings. Enjoying it with friends and family, the wine becomes more than just a drink but a medium for fostering community bonds.
7. Pork Liver and Other Offal: Organ meats like pork liver are nutrient powerhouses. Rich in vitamins and minerals, these are savored and often incorporated into traditional dishes.

By integrating a rich variety of animal products with a plethora of locally grown plant-based foods, Ikarians have carved out a dietary niche that serves their health and social needs. The key, it seems, isn’t just what they eat but how they consume it: with gratitude, moderation, and in the warm embrace of community.

3. Sardinia, Italy

Plant staples: Whole grains, legumes, and a rich assortment of fruits and vegetables.

Animal products: Cheese, particularly Pecorino made from grass-fed sheep’s milk, is a staple. It’s high in omega-3 fatty acids and antioxidants. Sardinians also consume lean meats, predominantly from wild or pasture-raised animals, which means their meat is higher in beneficial nutrients.

Sardinia, Italy is not only known for its stunning beaches but also for its unique and rich culinary traditions that contribute to its status as a Blue Zone. With a keen emphasis on using locally sourced ingredients, Sardinians blend age-old recipes with a touch of modernity. Here’s a deeper look into some of the region’s cherished animal-based foods:

1. Callu de Cabrettu: This traditional cheese made from the stomach of an unweaned kid filled with its mother’s milk showcases Sardinia’s ingenuity and resourcefulness. As the milk coagulates within the stomach, the cheese adopts the nuanced flavors of both the milk and the kid’s stomach, making it a unique delicacy.
2. Casu Marzu: Often making headlines, this cheese is renowned for containing live insect larvae. It’s a symbol of Sardinian boldness in gastronomy. While not for the faint-hearted, locals cherish it for its distinct taste and creamy texture.
3. Bottarga: A testament to Sardinia’s maritime culture, Bottarga is salted, cured fish roe pouch, often from mullet or tuna. Thinly sliced or grated over dishes, it adds a briny depth, enhancing the flavors of pasta, salads, and more.
4. Porceddu: Reflecting Sardinia’s pastoral heritage, Porceddu, a roasted suckling piglet, is both a culinary delight and a cultural experience. The process of preparing and roasting the piglet is intricate, resulting in tender meat with a crispy skin, often enjoyed during festivities.
5. Sardinian Octopus Salad: The island’s connection to the sea shines through in dishes like the octopus salad. Fresh octopus, boiled to perfection and mixed with vegetables and herbs, is a refreshing testament to Sardinia’s mastery in seafood preparations.
6. Cheese and Dairy: Beyond the unique cheeses, Sardinia boasts a range of dairy products, especially from sheep. Pecorino, made from grass-fed sheep’s milk, remains a staple in most households, celebrated for its richness and versatility.

These dishes, along with Sardinia’s broader culinary repertoire, exemplify the island’s commitment to quality, tradition, and the celebration of local resources. By balancing their intake of animal-based foods with plant-based staples and adhering to traditional preparation methods, Sardinians have forged a dietary path that resonates with health, pleasure, and longevity.

4. Nicoya Peninsula, Costa Rica

Plant staples: Corn, beans, rice, and tropical fruits.

Animal products: Dairy in the form of cheese and sour cream complements many dishes. Chicken and fish are also dietary staples, often eaten daily. Eggs, packed with essential amino acids and a multitude of vitamins, play a nig role in the Nicoyan diet and are often served alongside many dishes.

Nicoya Peninsula, Costa Rica — Located on Costa Rica’s Pacific coast, the Nicoya Peninsula is a hotspot of longevity and vibrant living. As one of the Blue Zones, its inhabitants enjoy not only long lives but also a unique culinary heritage that borrows from both land and sea.

1. Frijoles con Costilla (Beans and Ribs): Beans are a staple in the Nicoyan diet, but when combined with ribs, they take on a culinary transformation. Frijoles con Costilla is a hearty dish, marrying the earthiness of beans with the rich flavors of meat, often slow-cooked to perfection.
2. The Allure of Eggs: Be it for breakfast or as an addition to meals, eggs, including fried eggs, are a popular choice among the Nicoyans. High in protein and versatile, they complement various dishes and offer daily sustenance and nourishment.
3. Treasures of the Sea: Given its proximity to the Pacific Ocean, Nicoya’s cuisine naturally includes a significant seafood component. Fish, freshly caught, are a staple. Among them, the red snapper and mahi mahi are particular favorites, often grilled, stewed, or fried, showcasing the region’s knack for seafood preparations.
4. Meat — A Dietary Mainstay: Contrary to some expectations of Blue Zone diets, the Nicoyans have a pronounced meat consumption. Some even suggest that they consume meat more frequently than the general Costa Rican population. This includes not only traditional dishes like the aforementioned Frijoles con Costilla but also various other preparations using beef, chicken, and pork.

It’s the harmony of ingredients, both from the sea and the land, combined with traditional cooking methods and local produce, that defines the Nicoya Peninsula’s culinary landscape. The balance with which the Nicoyans approach their diet, ensuring a mix of proteins, and fresh produce, likely plays a significant role in their renowned health and longevity. Moreover, their meals, rich and varied, are a testament to the region’s biodiverse offerings and the inhabitants’ deep-rooted connection to their environment.

5. Loma Linda, California

Plant staples: A varied range of vegetables, nuts, and grains.

Animal products: As a community of Seventh-day Adventists, many Loma Linda residents adhere to vegetarian or vegan diets. However, those who do consume meat prefer fish, making it a prime source of animal-based nutrients in the community.

Loma Linda, California — While the name Loma Linda might not conjure images of picturesque beaches or historic villages, it’s a noteworthy addition to the list of Blue Zones, particularly due to its unique dietary practices rooted in the beliefs of the Seventh-day Adventist Church.

1. Diverse Dietary Choices: Within the Adventist community in Loma Linda, there’s a spectrum of dietary practices. While between 4% and 10% are vegan, abstaining entirely from animal products, approximately 30% are lacto-ovo vegetarians, including dairy and eggs in their diet. A distinct 8% identify as pesco-vegetarians, consuming fish but abstaining from other meats.
2. The Pesco-Vegetarian Edge: It’s intriguing to note that the longest-lived among the Adventists in Loma Linda are the pesco-vegetarians. Their diet predominantly consists of plant-based foods, complemented by up to one serving of fish daily. Salmon, rich in omega-3 fatty acids, emerges as a favorite. Such fatty acids have been associated with numerous health benefits, particularly cardiovascular health. A study from the Harvard School of Public Health underscored this by revealing that those consuming one to two three-ounce servings of omega-3-rich fish weekly reduced their risk of a fatal heart attack by about one-third.
3. Connection to Farming: A significant portion of the older Adventist community in Loma Linda has roots in farming. Their dietary practices were influenced by the fresh produce and raw milk they had access to. Interestingly, the Adventist community’s advocacy in the 1960s and 1970s played a crucial role in ensuring raw milk’s availability in Californian stores. Such consumption patterns from earlier times might have set the foundation for the community’s healthful dietary habits.

Loma Linda’s inclusion as a Blue Zone isn’t just about its dietary practices but also its holistic approach to well-being, including an emphasis on rest, community, and physical activity. However, it’s undeniable that their mindful approach to nutrition — from plant-based diets to the inclusion of omega-3-rich fish — plays a pivotal role in their remarkable longevity and health.

What This Tells Us

The focus on plant-based foods in Blue Zone regions is undeniable. However, it’s a misconception to believe that these regions consume only plant-based foods. This misunderstanding, perpetuated by the book, may have misled many who are seeking healthier lifestyles.

Here is the truth:

Quality Over Quantity

It’s not about consuming large quantities of animal products but choosing high-quality, nutrient-rich sources. Fish, often wild-caught, provides omega-3s. Meat, usually from grass-fed or free-range sources, offers a different nutrient profile than mass-produced versions.

Cultural Significance

Animal products often have cultural or ceremonial significance. This implies that these foods are cherished and respected, rather than mindlessly consumed from bags, cans, or frozen packets.

Balance is Key

While plant foods make up a part of the ‘Blue Zone’ diet, they do absolutely include nutrient-dense animal products that provide a well-rounded intake of essential nutrients. These diets aren’t strictly vegetarian, do not be fooled, but instead, they utilize animal products to enhance nutrient intake and flavor.

In conclusion, the true Blue Zones offer us a broader lesson in dietary choices: it’s about balance, quality, and intentionality. While plants are eaten, high-quality animal products often have their rightful place on the plate, providing not just nutrition, but also cultural and flavorful richness to one’s diet. As we strive for longevity and health, perhaps it’s time to look beyond dietary extremes and embrace a more holistic, balanced approach to eating.

Mr. Fireside.