The Top Four Blue Zone Diet Ingredients

Blue Zones are regions of the world thought to have a higher than usual number of people that tend to live much longer than average, with many reaching age 100 without health problems like heart disease, obesity, cancer, dementia or diabetes. The common thread among these diverse regions is a diet rich in vegetables and healthy fats with smaller amounts of dairy and meat products. Their diets are almost free of processed foods, and restorative sleep and short naps fuel them with positive energy.

Moderate wine consumption in these regions may also help lower cortisol levels, a stress-related hormone. Physical activity is part of daily life and viewed as pleasurable activities, such as planting a garden, using hand tools for household chores and walking in their communities.

When this lifestyle is paired with long-lasting social networks and a sense of purpose, it leads to longevity with a greater quality of life. As the awareness of Blue Zones grows, our health not only improves on an individual level, but at the levels of family, community and the ecosystem.

Here are four main ingredients that are key to a Blue Zone-style diet: olive oil, vegetables, legumes and tofu.

Olive oil

Olive oil is a monounsaturated fatty acid, which has antioxidant and anti-inflammatory properties. Cold-pressed, extra-virgin, organic olive oil has the highest quality as its oil is extracted without the use of heat or chemicals. Around 20 percent of our daily fat intake should come from Mediterranean olive oil—that is about 4 to 5 tablespoons of oil on average per person, daily.

Vegetables

Vegetables are crucial to the Blue Zone diet and can be broadly divided into starchy and non-starchy categories. Starchy vegetables include potatoes, sweet potatoes, carrots, beets, winter squash and corn. They can replace grain in a recipe to keep the meal’s glycemic load low. Non-starchy vegetables include green leafy vegetables, summer squash, peppers, onions and asparagus.

Squash is unique because it can fall into both categories. Summer squashes like zucchini are a great source of fiber, and vitamins A and B. Hard-shelled winter squashes like butternut and acorn provide fiber and B vitamins, as well as complex starch (carbohydrates) due to a longer growing season.

Legumes

Legumes, including lentils, are essential in Blue Zone diets for their protein, complex carbohydrates and fiber. Preparing them with fat and vegetables makes a nutritionally complete meal. Recent research has discussed “anti-nutrients” like tannins or lectins in legumes that can inhibit absorption of minerals and vitamins in the gut. Soaking legumes in advance and cooking them thoroughly (not al dente) minimizes these effects.

Tofu

Tofu is made by processing soybeans. Organic, non-GMO soybeans can be fermented or not before processing to become tofu. Fermentation increases the nutritional profile of tofu and improves digestibility.

Sautéed Italian Vegetables

Note that summer squash may require varied cooking times based on tenderness.

2 lb yellow squash and/or zucchini (sliced)

1 yellow bell pepper (seeds removed, sliced)

1 large tomato (peeled and cut into wedges)

½ yellow onion (peeled and sliced)

1 clove garlic (chopped)

2 Tbsp extra-virgin olive oil

Basil (dried or chopped fresh)

Salt and pepper

Put onion, garlic, squash and bell pepper into a large saucepan with the olive oil. Sauté over high heat until the vegetables are slightly browned and flavorful. Sprinkle with basil while cooking. When vegetables are slightly browned, remove from heat and cover the pan.

In a separate non-stick fry pan, cook the tomatoes over medium-high heat for about 5 minutes, stirring occasionally, until some juice evaporates. After 5 minutes, add the tomatoes to the rest of the vegetables and stir. Season with salt and pepper to taste.

Dr. Meena Malhotra is the medical director at Heal n Cure, located at 2420 Ravine Way, Ste. 400, in Glenview. To connect with her, call 847-686-4444 or visit HealNCure.com.