Eating Like the World's Longest-Living People: A Guide to the Blue Zone Diet

Have you ever heard of the Blue Zone diet? The Blue Zone diet proponents believe that following this diet and its guiding principles may help you live longer.

Although this diet has been around for years, I found out about it just recently through a Netflix docuseries, Live to 100: Secrets of the Blue Zone. After watching this series, as a dietitian with an interest in longevity, I was keen to learn more.

In this article, I’ll dive into the Blue Zone diet, how the science measures up, and provide dietitian-friendly tips you can use to help you live a longer, healthier life!

What is the Blue Zone diet?

The Blue Zone diet is based on hundreds of surveys from people who supposedly live the longest on average and have the most centenarians (those over 100 years) in specific areas of the world. These areas, known as ‘Blue Zones’, consist of the following five cities:

1. Ikaria, Greece
2. Loma Linda, California
3. Nicoya, Costa Rica
4. Okinawa, Japan
5. Sardinia, Italy

Research on Blue Zone populations suggests that people living in these regions naturally follow certain dietary patterns. Some popular Blue Zone diet websites tend to provide their own interpretations of these principles. By examining both the research and the widely circulated guidelines, I gathered that the Blue Zone diet generally includes the following principles.

Monthly

• Move away from meat. According to Blue Zone diet proponents, centenarians living in all the Blue Zones typically consume 2 oz or less of meat five times a month.
• Limit dairy. People in Blue Zone regions consume low amounts of dairy. However, sheep’s and goat’s milk are more commonly consumed in certain Blue Zone areas like Ikaria and Sardinia.

Weekly

• Eat fish less often. Consume fish no more than 3 oz per serving, less than 3 times per week. Further, people in most Blue Zones consume smaller, middle-of-the-food-chain fish like anchovies, cod, and sardines (ones often claimed to be lower in mercury).
• Cut out eggs. Although people in each Blue Zone consume 2–4 eggs per week on average, the guidelines propose eliminating them entirely.
• Reduce added sugar. The guidelines recommend no more than 7 teaspoons of added sugar daily. They emphasize that naturally occurring sugars in fruits are not a concern.

Daily

• Consume more beans. The guidelines recommend including half a cup of beans daily to promote longevity. Further, they emphasize how beans are high in protein and fiber, both important for satiety.
• Eat nuts daily. Nuts are high in protein and other essential nutrients like vitamins and minerals, and some are high in Omega-3 (heart health-supporting) fatty acids. Guidelines recommend mirroring Blue Zone centenarians and consuming 2 handfuls daily.
• Go whole wheat or sourdough. The diet emphasizes the importance of fiber for beneficial gut bacteria, among other health aspects.
• Hydrate with water. Water should make up the majority of your drinks of choice daily. Secondary to water, unsweetened coffee or tea is suggested.
• Choose whole and locally grown foods. Many Blue Zone meals contain few ingredients and are grown within a 10-mile radius of homes.

The principles of the Blue Zone diet

As could be observed from the guiding principles, the Blue Zone diet is a 95–100% plant-based diet. According to the Blue Zone diet guidelines, there are some foods that should only be consumed in small amounts, while others are encouraged to be eaten.

Foods to eat

• Fresh seasonal fruits
• Fresh or garden vegetables (e.g., leafy greens)
• Whole wheat/whole grains
• Fermented foods (e.g., sourdough, pickles, kimchi, sauerkraut)
• Minimally processed soy (e.g., tofu and edamame)
• Beans and lentils
• Nuts and seeds
• Olive oil
• Coffee
• Tea
• Red wine (in small amounts)

Foods to limit

• All meats (particularly red meat)
• Fish
• Eggs
• Dairy
• Foods high in added sugar (e.g., soft drinks and candy)
• Artificial preservatives
• Alcohol

Beyond food: the 'Power 9' principles for a long and healthy life

The ‘Power 9’ principles of the Blue Zone diet refer to certain lifestyle characteristics that were identified across all Blue Zone regions:

• Move naturally. People in the Blue Zone populations tend to partake in movement roughly every 20 minutes (e.g., walking, gardening, cooking, etc.)
• Down shift. Engaging in daily rituals that help with stress reduction (e.g., praying, napping, socializing).
• Purpose. Clearly expressing one’s purpose in life.
• Wine at 5. Those who do drink only consume moderate amounts.
• Plant slant. Consuming a primarily plant-based diet rich in whole foods.
• 80 percent rule. Preventing overeating by stopping when 80% fullness is achieved, along with eating mindfully and with minimal distractions (e.g., no TVs while eating).
• Loved ones first. Investing in relationships with family members.
• Belong. Being a part of a faith-based community.
• Right tribe. Belonging to a social circle that shares similar values and lifestyles.

What is the science behind the Blue Zone diet?

So, how does the science measure up? While a lot of research highlights the benefits of a plant-based diet, no studies analyze the Blue Zone diet specifically.

Generally, the Blue Zone diet encourages the consumption of whole grains, a variety of vegetables, fruits, and other foods that are in line with the official dietary guidelines for maintaining a healthy diet and supporting overall health and well-being.

In line with the Blue Zone diet recommendations, many official government institutions also promote choosing whole, less processed foods and limit added sugar intake per day, especially from sugar-sweetened beverages, to support overall health and reduce the risk of developing non-communicable diseases.

Some studies suggest that people following a plant-based diet may have lower mortality rates than people whose whole diet regularly includes meat.

Moreover, in terms of red meat consumption in particular, which is recommended as the food to be limited by the Blue Zone diet, extensive research shows a potential link between excessive consumption, especially of highly processed red meat, and the risk of certain types of cancers in the long term, like breast, colon, and endometrial, to name a few.

However, while the Blue Zone diet encourages limiting dairy products, dietary guidelines for a healthy and balanced diet feature the inclusion of dairy into the daily diet. Dairy products are major contributors of protein, vitamins, and minerals for many people in their daily diet. In fact, one meta-analysis also suggests that full-fat fermented dairy products may be protective against type 2 diabetes and support heart health. In any case, such proposed benefits may lack additional robust research to evaluate their consistency, long-term effects, and underlying mechanisms.

Another inconsistency of the Blue Zone diet and official recommendations for a healthy diet is concerning alcohol. The Blue Zone diet mentions that those individuals who consume alcohol should do so in moderation. However, emerging guidelines from health authorities like the World Health Organization (WHO) and the Canadian Centre on Substance Use and Addiction (CCSA) have pushed back on any alcohol consumption and now claim that “no level of alcohol is deemed safe.”

There are also potential inconsistencies with the reported ages of people in the Blue Zone studies compared with their actual ages. Based on one unpublished study, some Blue Zone areas, like Okinawa and Sardinia, appear to represent the shortest-lived, least educated, and some of the poorest regions of their respective countries.

According to the study, there is a potential risk, due to low literacy rates and income levels, that intentional and unintentional population age reporting errors may have occurred.

However, since this study has not been peer-reviewed or published yet, it must be observed with caution. Further peer-reviewed published research is needed to validate the data on the supposed ages of centenarians across Blue Zone regions.

Is the Blue Zone diet right for you? A dietitians approach

So, what does this dietitian think of the Blue Zone diet?

Dietary and lifestyle choices are deeply personal, and as the Blue Zone diet principles are rooted in cultural and faith-based practices, they may not be in alignment with your personal beliefs. While research suggests there are health benefits to consuming more plant foods, regular exercise, and reducing stress, as a healthcare professional, I recommend following a diet and lifestyle that works best for you while meeting your overall health needs.

Further, regarding any diet sensationalized by the media, consider whether the creators or those who advertise the diet have any potential monetary gain from you following their diet. As a dietitian, I advise my clients to look for potential warning signs of diets that sound too good to be true. This includes:

• The person advertising the diet is not an expert in that field
• You are being told to buy a specific product, which the diet regimen could not be followed without
• There is limited or no published research on a diet or food product (since this can be difficult to assess, speak to a healthcare professional if you are unsure!)

While I haven’t personally followed the Blue Zone diet, I do enjoy making plant-based foods a large part of my diet, as I know they may help reduce the risk of certain chronic diseases long-term. Avoidance or delayed onset of chronic diseases may also help promote longevity.

If you are thinking about trying the Blue Zone diet, here are a few key considerations:

• Nutritional considerations. Nutritionally speaking, while the research supports reducing red meat and alcohol consumption, foods like dairy, eggs, and fish provide essential nutrients for health.
• Cost considerations. Some Blue Zone diet foods may be difficult to access based on where you live and your income level. In the U.S. alone, there are an estimated 6,500+ food deserts — geographical areas where affordable and healthy food access is considered a challenge. While this diet emphasizes fresh fruits and vegetables, canned and frozen options are considered highly nutritious and may be easier to locate depending on where you live.

From my experience working with individuals trying to adopt a plant-based diet or include more plant foods, I know it can be overwhelming. So, here are some simple, practical tips I suggest when implementing a plant-based diet:

• Include more whole food plant-based proteins. For instance, try incorporating 2–3 plant-based meals per week. Swap ground beef in chili for lentils or beans, or try air-fried tofu in a homemade stir-fry.
• Fill half your plate with fruits and veggies for fiber. The U.S. Department of Agriculture (USDA) recommends 28 grams of fiber daily per 2,000-calorie diet.
• Include nuts and seeds in your diet regularly. Try adding nuts to yogurt, nut butter to a smoothie, and making homemade trail mixes containing nuts or seeds for a heart-healthy snack option.
• Choose whole grain options. Whole grain foods like whole grains, bread, pasta, and brown rice tend to be higher in fiber than their white counterparts.
• Eat mindfully. Chew your food thoroughly and limit distractions while eating (e.g., put your phone away and turn the TV off).

1-day meal plan

If you are looking to try this diet, here is a one-day meal plan that aligns with the Blue Zone diet and supports overall health.

Bottom line

The Blue Zone diet is a mostly plant-based diet inspired by some of the world’s longest-living populations. It emphasizes nutritious foods like beans, lentils, nuts, whole grains, fresh fruits, and vegetables.

However, the science on its link to longevity is lacking, as no peer-reviewed studies on this diet have been done. Further, other lifestyle factors play a role in promoting health, like exercise and stress reduction.

The Blue Zone diet may be used as a guide for those looking to adopt a healthier lifestyle, but it is not the only dietary pattern that may help you achieve good health.