What’s The Blue Zone Diet – People in the blue zone live especially long. Here you’ll learn the secrets of the Blue Zone Diet and other (nutritional) tips for longevity.
The “blue zone” is a non-scientific term for the geographic areas where the world’s oldest people live. It was first used by author Dan Buettner, who studied areas of the world where humans have lived for a long time.
What’s The Blue Zone Diet
Fun fact: They’re actually called “blue zones” because Buettner and his colleagues drew blue circles on the map when they explored these areas.
What Is The Blue Zone Diet And Is It Actually Healthy For You?
Several studies have shown that these areas have a very high percentage of people over the age of 90 or 100.
Interestingly, genetics is only responsible for 20-30% of longevity. Environmental influences, including diet and lifestyle, play a major role in determining life expectancy.
Ikaria (Greece): Ikaria is a Greek island where people eat a Mediterranean diet rich in olive oil, red wine, and vegetables.
Ogliastra, Sardinia (Italy): The Ogliastra region of Sardinia is home to the world’s oldest population. They live in mountainous regions, they usually work in the fields and drink a lot of red wine.
Blue Zones Ernährung: Tipps Für Langes Leben
Okinawa (Japan): Okinawa has some of the oldest women in the world. They eat lots of soy-based foods and practice tai chi, a form of meditation practice.
Nicoya Peninsula (Costa Rica): The Nicoya diet is based on beans and corn tortillas. The people of this region regularly do sports till old age and “De De Vida” has a definite purpose in life.
Loma Linda, California (USA) Seventh-day Adventists: Seventh-day Adventists are a very religious group of people. They eat a strict vegetarian diet (and according to the biblical model) and live in close-knit communities.
People in the Blue Zone eat seasonal garden vegetables, canned or dried for off-season enjoyment.
Can The Okinawa Diet Help You Live Longer And Lose Weight?
Some of the best foods for longevity include leafy greens like spinach, kale, beets, chard and collard greens. Along with seasonal fruits, vegetables, grains and beans, they dominate the diet of people in the Blue Zone. Some more observations on feeding behavior in the Blue Zone.
Fats consumed in the Blue Zone diet are usually limited to olives or avocados, and vegetable oils are avoided. However, one thing is particularly popular: middle-aged people in Ikaria eat 6 tablespoons (!) of olive oil every day.
In four out of the five blue zones, people eat meat, but only in small amounts, for a holiday feast, a side dish, or a side dish. It is surprising that even fresh fish is eaten only in small portions 3 times a week.
It mainly eats small, relatively inexpensive fish, such as sardines, anchovies and cod – species that are not susceptible to or exposed to other chemicals. On the positive side, the water on which most people depend is not consumed due to low consumption and the natural ecosystem is protected.
Blue Zones: Traditionele Recepten Voor Een Lang Leven
Even traditional cow’s milk is used sparingly in the Blue Zone diet. This is due to their fat and sugar content, but also because most people do not digest lactose well. Goat and sheep milk products are used in the blue regions of Ikaria and Sardinia. Interestingly, most goat’s milk is not consumed in liquid form, but is fermented as yogurt, sour milk or cheese. Goat’s milk contains lactose, but it also contains lactase, an enzyme that helps the body digest lactose.
Eggs are eaten two to four times a week, usually with whole grains or plant-based dishes. Nicoyan, for example, roasts eggs and wraps them in a corn tortilla with beans on the side. In Okinawa, eggs are boiled in soup, while in the Mediterranean, scrambled eggs are served with bread, almonds and olives for breakfast. Eggs have one thing in common: They come from free-range chickens, eat a variety of natural foods, and aren’t given hormones or antibiotics. Plus, slow-cooked eggs are naturally rich in omega-3 fatty acids.
Beans are not only available in the Blue Zone!) At least 80 grams of cooked beans are consumed per day: black beans in Nicoya, split beans in the Mediterranean, chickpeas and kidney beans, and soybeans in Okinawa. People in the Blue Zone eat at least four times more than people in the United States.
Since beans are so fun and filling, there’s no room on the menu for less healthy options.
More Than A Diet: Is The Blue Zone Solution The Lifestyle For Longevity?
Smart use of sugar is the secret of Blue Zone. People eat sugar on purpose, not as a habit in coffee or as a quick energy boost from a candy bar. Just to clarify: We definitely mean added, refined (raw) sugar, not fructose, the naturally occurring sugar in fruit. Make sure you eat a maximum of 7 teaspoons every day. Blue Zone definitely has delicious desserts. But people save it for special occasions!
Blue Zone’s Golden Nut Rule? 2 flights a day. But it is used here too. In other words: no salty, fried peanuts, but instead, for example, almonds (Ikaria and Sardinia) and pistachios (Nicoia).
By the way, an optimal nut mix is: almonds (high in vitamin E and magnesium), peanuts (protein and folate, vitamin B), Brazil nuts (high in selenium), cashews (high in magnesium) and flaxseed (high in alpha)- linolenic acid), the only omega-3 fat found in plant-based food).
Without bread, you? Don’t worry, bread and longevity are not mutually exclusive…it depends on the type of bread! In the Blue Zone, people either eat bread or wholemeal bread i.e. white bread without white flour. In Ikaria and Sardinia, bread is made from whole grains such as wheat, rye or barley, each of which contains the amino acid tryptophan and a variety of nutrients such as the minerals selenium and magnesium.
Blue Zone Diet In 11 Steps For Longevity
Most breads are higher in fiber than whole wheat flour, and whole wheat bread is generally better tolerated because wheat enzymes and gluten can be better absorbed.
This is where zero-waste owners and long-term Blue Zone residents meet: All food is processed. So, not only the yolk, not only the tubers, not only the pulp, everything. Yes, you can have the peel as it is generally nutritious and rich in fiber. The Blue Zone diet also offers whole foods, such as those that do not require nutritional information on the package, but only the packaging is Mother Nature (shellfish). Then they are raw, cooked, ground.
Alcoholic beverages are not served in the Blue Zone (not even diet soda!) With very few exceptions, people in the Blue Zone drink coffee, tea, water, and wine.
Coffee: In Sardinia, Ikaria and Nicosia, coffee is drunk everywhere. Studies have shown that coffee consumption is associated with dementia and Parkinson’s disease.
Blue Zones Nicoya Sugar Free Nutricarao Syrup With Aloe Vera
Tea: Green tea is drunk throughout the day in Okinawa. Icarians drink infusions of rosemary, wildwood, and corn—all herbs known for their anti-inflammatory properties.
Red wine: Moderate red wine drinkers live longer than non-drinkers. (But that doesn’t mean you should start drinking if you don’t drink! Dosage is important here too: usually 1-3 small glasses of red wine to be drunk with friends or family on special occasions.
Summary: The Blue Zone Diet is not a diet, but a balanced, sustainable diet that has evolved over the centuries thanks to the foods found there. Blue Zones eat mostly plant-based foods, with animal products only on special occasions. Attitudes towards life play an important role, that is, maintaining social relationships and dealing with the mind. Longevity Blue Zones may be a myth. The Blue Zone Diet is based on speculation, not hard science.
The so-called Blue Zones are geographic areas where people live longer than others. These include Sardinia, Okinawa, Loma Linda, California, the Nicoya Peninsula in Costa Rica, and Ikaria, Greece. They conducted the study looking for common factors that may contribute to longevity. Some common factors are that these people live in cramped communities, eat well, follow a Mediterranean or plant-based diet, don’t get a lot of exercise, but are busy with housework. The Blue Zone Diet assumes that common dietary factors have been identified and that following the diet will help us live longer. This appears to be a misconception based on speculation, misinformation and wishful thinking, not science.
Guide To Blue Zone Diet: The Blue Zones Diet Is One Facet Of The Blue Zones Lifestyle, Which Is Described As The Power 9. By Vincent Bronson
Longevity claims in these areas may be based on deception and error. In many of these areas, record keeping is not enough; Systematic age surveys have been used only recently and only in certain parts of the world. People can get confused with parents and grandparents who share the same name. People can remember. People can lie. The longest recorded life expectancy is Jean Calment of France, who died at the age of 122.
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