Researchers have shed light on the dieting habits of ‘Blue Zone’ residents in a bid to help people live past 100 years old
Researchers have shed light on the dieting habits of ‘Blue Zone’ residents in a bid to help people live past 100 years old. Okinawa, Japan, is among six of the world’s extraordinary regions where locals are reportedly 10 times more likely to live to 100 than ‘average’ Americans.
While calories restriction, lots of family time and even gardening are among the go-to habits they vouch for, there’s a particular food item that’s received special attention. You may be surprised to hear that such a ‘superfood’ is soy – be it in the form of beans, tofu or miso.
Researchers at Blue Zone, led by Dan Buettner, explain: “The Okinawan diet is rich in foods made with soy, like tofu and miso soup. Flavonoids in tofu may help protect the hearts and guard against breast cancer. Fermented soy foods contribute to a healthy intestinal ecology and offer even better nutritional benefits.”
In a conversation with the Mirror, Helen Bell, a nutritionist at Help & Advice, echoed these sentiments, while spotlighting soy’s rich unsaturated fat content. Although fats often get a bad reputation, this variation is generally good for you and associated with a potentially slashed risk of heart disease.
“In my experience, soy products are indeed associated with heart health benefits,” Helen said. They are rich in unsaturated fats, which can help reduce LDL cholesterol levels, a major contributor to cardiovascular problems.
“I’ve seen studies suggesting that soy may improve artery health, potentially lowering the risk of heart disease. It’s worth noting that populations consuming high amounts of soy, like those in Okinawa, tend to have lower rates of heart issues.”
If you’re keen to eat soy, it’s crucial to prepare it in a healthy way. Helen noted that tempeh and miso are particularly beneficial as the fermentation can ‘enhance nutrient absorption and improve gut health’.
She added: “I always recommend trying a variety of soy products, such as tofu, edamame, and soy milk, to suit your taste and health goals. Experimenting with different cooking methods, like steaming or stir-frying, can keep meals interesting.
“However, in my view, no single food can guarantee health, and a varied diet is crucial. ‘Superfoods’ can be part of a healthy diet, but balance, as usual, is essential.”
Beyond Okinawa, residents of Italy’s Blue Zone in Sardinia are also believed to drink one to two glasses per day for ‘better health’. With NHS England among various health bodies to warn of alcohol’s long-term dangers, including high blood pressure, liver disease, strokes and various cancers, this drinking ‘hack’ may seem confusing.
But Dr Gareth Nye, a Senior Lecturer at Chester Medical School (@dr.gareth.nye), previously stressed that red wine in particular may offer certain benefits when consumed in moderation.
“Red wine contains a chemical called resveratrol,” he told the Mirror. “It is a plant compound that has been suggested to have antioxidant properties. Antioxidants help protect cells from damage and in older people their ability to protect cells is diminished.
“Some studies have suggested antioxidants can protect cells by reducing inflammation which therefore can help people live longer. [Research has] also suggested resveratrol can lower blood pressure and control cholesterol by increasing HDL or ‘good’ cholesterol.
“But alcohol is not a requirement in the diet and the same impact can be had through intake of fruit and vegetables and the risks of damage from alcohol intake far exceed the potential benefits.”
