By Dr Mohgah Elshiekh: These Blue Zone diet guidelines reflect how the world’s longest-lived people tend to eat for most of their lives. 

 

Eat 95% plants

The main focus is on plant-based protein. From chickpeas to lentils, legumes are a vital component of all Blue Zone diets. Loaded with fibre, they are also a good source of protein, complex carbohydrates and a variety of vitamins and minerals. At least half a cup of cooked beans are consumed daily in the Blue Zones. People living in the Blue Zones also eat a wide variety of vegetables, fruit, whole grains, nuts and seeds. 

Plant oils are preferable to animal-based fats. In Ikaria, middle-aged people who consumed about 6 tablespoons of olive oil daily had half the risk of premature death than those who did not.

Fish is eaten up to 3 times a week and a small serving of meat is eaten on average 5 times a month.

 

Avoid processed foods

Choose foods that are recognisable, mainly made of one single ingredient. The focus is on nutrient-dense whole foods. Eat the food raw, cooked or fermented. Avoid highly processed foods with artificial preservatives.

 

Limit dairy and eggs

People in the Blue Zones eat eggs about 2-4 times a week. They also consume goats and sheep milk products but tends not to drink cow’s milk

 

Snack on nuts 

Nuts are packed with protein, vitamins and minerals. They also contain heart-healthy unsaturated fats and fibre. People living in the Blue Zones eat on average ½- 1 cup of nuts a day.

 

Drink mostly water

People living in the Blue zones tend to drink just 4 beverages: Water, unsweetened coffee or tea and red wine. They do not drink juices, beer or sugary drinks.

 

Eat only sourdough bread

Most commercially available breads are highly processed with bleached white flour. Bread eaten in the Blue Zones is either whole-grain or sourdough and contains high levels of fibre and some naturally occurring bacteria.

 

Limit sugar

People in the Blue Zones consume a maximum of 7 teaspoons of added sugar daily. Avoid sugar-sweetened beverages, cakes, biscuits, fruit juices and sweets.

 

Do not overeat

This means stop eating when you feel satisfied, or 80% full. People in the Blue Zones also tend to eat their smallest meal later in the day. 

It is important to note that the Blue Zone diet is a guideline of what to eat for a healthy long-lived life. It is a lifestyle and a lifelong decision to eat better rather than a short-term diet fix. By making small changes to diet, we potentially gain a lot in a healthier life. Also, remember that in the Blue Zones people eat to live – they do not live to eat. Each meal is time to connect with others, being with family and friends. Take the time to enjoy the food, enjoy the company and slow down for a bit.

 

Dr Mohgah Elsheikh is an experienced consultant Endocrinologist with a clinical practice that includes all aspects of diabetes and endocrinology. Her particular areas of expertise are in the management of obesity, type 2 diabetes and polycystic ovary syndrome. You can see more work by Dr Elsheikh by visiting theendocrinedoc.co.uk