Low Protein Diet Blue Zone – We’ve distilled over 150 diet surveys of the world’s longest-living people to uncover the secrets to a longevity diet.
These 11 simple guidelines reflect how the world’s longest-lived people ate for most of their lives. We make it easy to eat like the healthiest people in the world with the Blue Zones Meal Planner, where you’ll find thousands of recipes that follow these guidelines while making plant-based foods delicious and affordable. By adopting some of the principles of healthy eating into your daily life, you can too
Low Protein Diet Blue Zone
. Click here to download our free printable Blue Zone Food Guidelines so you can post them at home as a daily reminder.
What Is The Blue Zones Diet? Eating Like The Longest Lived People
People in the Blue Zones eat an impressive variety of garden vegetables when they are in season, then preserve or dry the surplus to enjoy during the off-season. The best foods for longevity are green leafy vegetables such as spinach, kale, beets and turnips, chard and kale. Combined with seasonal fruits and vegetables, whole grains and beans dominate blue zone meals year-round.
Many oils are derived from plants and are all preferable to animal fats. It cannot be said that olive oil is the only healthy vegetable oil, but it is the most used in the blue zones. Evidence shows that consuming olive oil increases good cholesterol and lowers bad cholesterol. In Ikaria, we found that for middle-aged people, about six tablespoons of olive oil a day seemed to cut the risk of dying in half.
People in four of the five blue zones consume meat, but they do so in moderation, using it as a celebratory food, a small side dish or a way to add flavor to dishes. Research suggests that 30-year-old vegetarian Adventists are likely to outlive their meat-eating counterparts by eight years. At the same time, increasing the amount of plant-based foods in your meals has many healthy effects. Beans, vegetables, sweet potatoes and sweet potatoes, fruits, nuts and seeds should be favorites. Whole grains are good too. Try a variety of fruits and vegetables; know which ones you like and keep your kitchen stocked with them
By averaging consumption in the blue zones, we found that people ate two ounces or less about five times a month. And we don’t know if they lived longer despite eating meat.
Original Blue Zones
The Adventist Health Study 2, which followed 96,000 Americans since 2002, found that people who lived the longest were vegans or peach vegetarians, who ate a plant-based diet that included a small amount of fish.
So even if you want to indulge in chicken, pork or beef every now and then, we don’t recommend it as part of a blue zone diet. Okinawans probably offer the best meat substitute: extra-firm tofu, rich in protein and cancer-fighting phytoestrogens.
If you must eat fish, eat less than three ounces, up to three times a week. In most blue zones, people ate fish, but less than you think, up to three small portions a week. There are other ethical and health considerations involved in including fish in your diet. It makes sense, for example, to select common and abundant fish, not threatened by overfishing. In the blue areas of the world, in most cases, the fish consumed are small and relatively inexpensive fish such as sardine, anchovy and cod species in the middle of the food chain that are not exposed to high levels of mercury or other products chemicals like PCBs that contaminate our gourmet seafood supply today.
People in blue zones do not overfish the waters like corporate fishing that threatens to deplete entire species. Blue zone fishermen cannot afford to wreak havoc on the ecosystems they depend on. Again, fish is not a necessary part of a longevity diet, but if you must eat seafood, choose fish that are common and not threatened by overfishing.
Sardinia’s Mediterranean Diet: 10 Foods That Lengthen Your Life
Adventists Arguments against milk often focus on its high fat and sugar content. The number of people who (often unknowingly) have some difficulty digesting lactose can be as high as 60%. Goat and sheep dairy products appear in the blue areas of Ikar and Sardinia.
We don’t know if it’s goat’s or sheep’s milk that makes people healthier, or if it’s the fact of going up and down the same mountainous terrain as the goats. Interestingly, however, most goat’s milk is not consumed as a liquid but fermented as yogurt, sour milk or cheese. Although goat’s milk contains lactose, it also contains lactase, an enzyme that helps the body digest lactose.
People in all blue zones eat eggs two to four times a week. They usually just eat one as a side dish to a wholemeal or vegetable dish. Nicoians fry an egg to fold into a corn tortilla with a side of beans. Okinawans boil an egg in their soup. People in the blue areas of the Mediterranean fry an egg as a side dish with bread, almonds and olives for breakfast. Blue Zone eggs come from free-range chickens, eat a wide variety of natural foods, and receive no hormones or antibiotics. Slow ripening eggs are naturally higher in omega-3 fatty acids.
People with diabetes should be careful when eating egg yolks. Egg consumption has been linked to higher rates of prostate cancer for men and exacerbated kidney problems for women. Some people with heart or circulatory problems choose to give up eggs. Again, eggs are not necessary to live a long life and we advise against them, but if you must eat them, don’t eat more than three eggs a week.
I Followed 5 Blue Zone Habits For A Week & Here Are My Takeaways
Eat at least half a cup of cooked beans a day. Beans reign supreme in the blue zones. They are the cornerstone of all longevity diets in the world: black beans in Nicoya; lentils, chickpeas and white beans in the Mediterranean; and soybeans in Okinawa. People in blue zones eat at least four times as many beans as the average American.
The fact is that beans are the superfood that is consumed. On average, they’re made up of 21% protein, 77% complex carbohydrates (the kind that provide slow, steady energy instead of the spike you get from refined carbs like white flour), and only a small percentage of fat . They are also an excellent source of fiber. They’re cheap and versatile, come in a variety of textures, and are packed with more nutrients per gram than any other food on Earth. Beans are a staple in all five blue zones, with a dietary average of at least half a cup a day, providing most of the vitamins and minerals you need. And because beans are so filling and satisfying, they’ll likely eliminate less healthy foods from your diet.
Consume only 28 grams (7 teaspoons) of added sugar per day. People in blue zones eat sugar intentionally, not out of habit or accident. They consume about the same amount of natural sugars as North Americans, but only one-fifth as much added sugar, no more than seven teaspoons of sugar a day. It’s hard to avoid sugar. It is found naturally in fruits, vegetables and even milk. But that’s not the problem.
Between 1970 and 2000, the amount of sugar added to the American food supply increased by 25%. That’s the equivalent of about 22 teaspoons of added sugar each of us consumes on a daily basis: insidious, hidden sugars mixed into soft drinks, yogurt and dips. Too much sugar in our diet has been shown to suppress the immune system. It also increases insulin levels, which can lead to diabetes and reduce fertility, weight gain and even shorten life.
What Is Pescatarianism? Benefits Of The Diet & What To Eat
Our tip: If you must eat sweets, save cookies, candies and baked goods for special occasions, ideally as part of a meal. Limit added sugar in coffee, tea or other foods to no more than four teaspoons per day. Skip any product that includes sugar in its top five ingredients.
Eat two handfuls of walnuts a day. A handful of nuts weighs about two ounces, the average amount consumed by centenarians in the blue zones: almonds in Ikaria and Sardinia, pistachios in Nicoya, and all nuts with Adventists. The Adventist Health Study 2 found that nut eaters outlive non-nut eaters by an average of two to three years.
The optimal mix of nuts: almonds (rich in vitamin E and magnesium), peanuts (rich in protein and folate, a B vitamin), Brazil nuts (rich in selenium, a mineral found to protect against colon cancer prostate), cashews (rich). in magnesium) and nuts (rich in alpha-linoleic acid, the only omega-3 fat found in a plant-based food). Walnuts, peanuts, and almonds are the nuts most likely to lower cholesterol.
Eat only natural yeast or 100% whole wheat. Blue Zone bread is different from what most Americans buy. Most commercially available breads start with bleached white flour, which is quickly metabolized into sugar and raises insulin levels. But the bread in the blue zones is wholemeal or sourdough, each with its own healthy characteristics. In Ikaria and Sardinia, breads are made from a variety of whole grains such as wheat, rye or barley, each offering a wide spectrum of nutrients.
Simple & Nutritious Blue Zone Inspired Recipes For 2022
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