Diet plays a big role in the longevity of people living in Blue Zones, and now experts have shared the one ingredient we should “skip” to live longer.
Experts in longevity have shared one ingredient we should all “skip” in order to live longer. Their advice is influenced by the diets of some of the world ’s oldest living people, who reside in what are known as Blue Zones.
These Blue Zones have some of the highest proportions of centenarians in the world, as well as low rates of chronic diseases. Part of their staying power is thought to be linked to their diet, with many Blue Zone diets being rich in plant foods and healthy fats, while low in ultra-processed foods.
Based on 150 dietary surveys, experts from Blue Zones LLC shared their top tips on how to eat like a Blue Zones resident. Their advice stems from “how the world’s longest-lived people ate for most of their lives”.
As part of their recommendations they told people to “skip” sugar where possible. They explained we should only be eating a maximum of 28 grams (or seven teaspoons) of sugar a day.
“People in the Blue Zones eat sugar intentionally, not by habit or accident,” they said. “They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar—no more than seven teaspoons of sugar a day.”
While they admitted that “it’s hard to avoid sugar” and that it occurs naturally in fruits, vegetables, and even milk, the real problem is the added sugar found in a lot of western food. They continued: “Between 1970 and 2000, the amount of added sugar in the American food supply rose by 25 per cent.
“This adds up to about 22 teaspoons of added sugar each of us consumes daily – insidious, hidden sugars mixed into soda, yogurt, and sauces. Too much sugar in our diet has been shown to suppress the immune system.
“It also spikes insulin levels, which can lead to diabetes and lower fertility, make you fat, and even shorten your life.” To lower your sugar intake they advised limiting sweet treats.
“If you must eat sweets, save cookies, candy, and bakery items for special occasions, ideally as part of a meal,” they said. “Limit sugar added to coffee, tea, or other foods to no more than four teaspoons per day.”
On top of this, you should “skip any product that lists sugar among its first five ingredients”.
Other Blue Zones-inspired dietary advice includes:
- Eat more plants
- Reduce your meat intake
- Eat up to three servings of fish per week
- Reduce your dairy intake
- Eat beans daily
- Snack on nuts
- Only eat sourdough or whole wheat bread
- Avoid ultra-processed foods
- Drink coffee, tea, water, and wine, and avoid soda.
The five original Blue Zones are Okinawa in Japan, Ikaria in Greece, the Nicoya Peninsula in Costa Rica, Sardinia in Italy, and Loma Linda in California, US.