What is the Blue Zone Diet?

Blue Zone Diet

What is the Blue Zone Diet? – Blue zones are the healthy regions with the lowest disease rate on a global level. The people in such areas enjoy a healthy and long life.

Now, you may be thinking about which area around the world is a Blue zone; well, it is:

• Ikaria, Greece
• Loma Linda, California
• Barbagia region of Sardinia
• Nicoya Peninsula, Costa Rica
• Okinawa, Japan

The idea of the ‘Blue zone’ came into existence when the research papers in the Journal of Experimental Gerontology were published, according to which at first Sardinia was discovered that have the highest number of people, which were above 100 (Centenarian) years of age.

Soon, some other parts of the world mentioned above also saw the pattern, which was called the blue zone.

The people in this area in this blue area zone have lesser rates of chronic diseases like diabetes, heart disease, or cancer.

What is the Blue Zones Diet?

What is the Blue Zone Diet?

There is no such thing as that diet planned out in the Blue zone. It is just that the geographical and cultural location is such that people are more inclined towards plant-based food.

‘Blue Zone diet’ does not provide any list of food recommendations, but the people living in the Blue zone area enjoy a long life due to these food guidelines:


People living in the Blue zone consume 95% of a plant-based diet like vegetables, fruits, legumes, and nuts.

Thus, the people there consume a lot of fiber and prebiotics, which improves their overall health.

It decreases the chances of chronic diseases. The ‘Blue Zone diet’ is also helpful in reducing inflammation and reinforcing the gut wall.

Reduced consumption of meat:

As it has already been told above that the ‘Blue zone diet’ consists of 95% green plants and vegetable consumption, the meat consumption is very less.

Only 4 out of 5 ‘Blue Zone area’ consume poultry meat products from time to time.

However, mostly it is during the time of celebrations or hosting a feast that an animal is slaughtered. It depends from person to person; there is no compulsion to it.

Whole grains:

The people in the ‘Blue zone’ mostly avoid eating refined or processed food, like bread with whole grains is preferred.

It is an excellent choice that whole grains food products are organic, rich in protein, and easy to digest.

So, it reduces any disease risk. The fermentation process of the bread dough is beneficial for health and makes the bread more notorious.

Limited Intake of dairy products:

In the places like Sardinia and Ikaria, people limit the consumption of dairy products like milk, yogurt, and low-fat cheese.

The locals here often ferment the milk and other dairy products before consumption. They often consume goat or sheep milk instead of cow milk.

Not only goat’s milk is healthier, but the fermentation of milk and yogurt enriches the gut microbiome of the residents in the Blue zone. Thus, they are immune to most diseases and lead longer life.


People in the ‘Blue Zone’ consume just 4 beverages: coffee, tea, water, and wine. The people of the blue zone are addicted to tea and have it every day. Also, the small 2-3 glasses of red wine are sipped daily along with the meal.

Limited Fish:

People in ‘Blue Zone’ eat a small portion of fish 2-3 times a week. Often this fish consists of sardines, anchovies, and cod as they do not contain a high level of mercury or chemicals.

Also, the people in these five places do not overfish and believe in and are concerned about maintaining food sustainability.

Benefits of Blue Zone diet Food:

Apart from helping you live longer, there are many other health benefits of Blue zone diet food. Here are they:

The Blue zone diet helps you lose weight:

As the Blue zone diet consists mainly of plants and vegetables, it makes you full much easier as it has a lot of fiber.

Also, it passes through the digestive system without fully absorbing, thus contributing to weight loss.

Reduces risk of cancer:

The whole grain wheat diet helps reduce the chances of breast or pancreatic cancer, according to a research study by the Journal of Nutrition, published in 2021.

Improves the sleep Cycle:

Good and sound sleep is the key to good health. Fiber-rich vegetables and fruits are also helpful in improving inadequate sleep duration and enhancing sleep quality.


Research papers prove that the Blue zone diet is the key to good health and long life. It also reduces the risk of chronic diseases, so better opt for this lifestyle to lead a longer, healthier, and happier life.

See Also

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Complex Carb Foods List

Is Grapefruit Keto?

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