Are the longest living people vegetarian? The truth about Blue Zone diets

October 7, 2025 •

4 min read

Across the world's five identified “Blue Zones,” where populations enjoy exceptional longevity, the traditional diet is overwhelmingly plant-based, representing 95–100% of their total food intake. This leads many to ask: Are the longest living people vegetarian? The nuanced answer lies in understanding their holistic approach to nutrition and life.

Quick Summary

An examination of longevity hotspots, known as Blue Zones, reveals inhabitants eat a mostly plant-based diet, with animal products consumed sparingly. Centenarians in these regions rely on beans, whole grains, nuts, and produce, coupled with key lifestyle habits, for their remarkable health and lifespan.

Key Points

Mostly Plant-Based: Blue Zone inhabitants typically eat a 95–100% plant-based diet centered on beans, whole grains, nuts, and fresh produce.
Flexitarianism is Common: Outside of the Loma Linda Adventists, most Blue Zone populations are not strict vegetarians; they practice a flexitarian approach, eating small amounts of animal products sparingly.
Quality Over Restriction: The key health benefit comes from consuming whole, unprocessed, nutrient-dense plant foods, rather than simply avoiding meat.
Beyond Diet: Non-dietary factors such as regular physical activity, stress reduction, strong community ties, and a sense of purpose are equally crucial for longevity.
The 80% Rule: Mindful eating, specifically stopping when 80% full, is a practice used by Okinawans and other Blue Zone populations to prevent overeating and maintain a healthy weight.
Nutrient-Dense Staples: Beans and legumes are a consistent cornerstone of every Blue Zone diet, providing protein and fiber for better health.

The Blue Zones: Where Longevity Flourishes

In the search for the secrets to a long and healthy life, researchers have identified several areas around the globe with a high concentration of centenarians—people who live to 100 or older. These regions, coined “Blue Zones,” include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA). While the people in these zones come from diverse cultures and environments, they share a number of powerful lifestyle factors, with a mostly plant-based diet being a cornerstone of their success.

The Plant-Slant: Mostly Plant-Based, Not Strictly Vegetarian

One of the most revealing discoveries about Blue Zone diets is their “plant slant”—a dietary pattern where 95% to 100% of food consumed comes from plant-based sources. It is a common misconception, however, that all of these long-lived people are strict vegetarians. The reality is more complex and varies between communities.

Loma Linda: The exception that proves the rule

Among the Blue Zone populations, the Seventh-day Adventists of Loma Linda stand out as a largely vegetarian and vegan community. Their faith-based practices emphasize a clean diet, leading to a decade-long increase in life expectancy compared to the average North American. Their diet is rich in nuts, legumes, and whole foods.

Other Blue Zones: The flexible approach

In other Blue Zones like Sardinia and Ikaria, a pesco-vegetarian or flexitarian diet is more common. This means that while their daily diet is built around plants, they consume animal products like fish, eggs, and dairy in small amounts, typically a few times per week. Meat is not a dietary staple but is reserved for special occasions or used as a flavoring agent. The emphasis is on whole, unprocessed foods, not the avoidance of a single food group.

Staples of the Blue Zone Diet

Regardless of a region's specific leanings, the foundation of every Blue Zone diet is the same: simple, whole, and plant-based foods that are locally sourced. Common staples include:

Beans and Legumes: A cornerstone of every longevity diet, providing a rich source of protein and fiber. Examples include black beans, lentils, chickpeas, and soybeans.
Whole Grains: Oats, barley, brown rice, and sourdough breads are common, offering sustained energy and essential nutrients.
Vegetables and Fruits: A wide variety of seasonal fruits and vegetables are consumed, especially leafy greens like kale, spinach, and chard, which are packed with vitamins and antioxidants.
Nuts and Seeds: A daily snack and a valuable source of healthy fats, protein, and fiber.
Olive Oil: A staple in the Mediterranean Blue Zones, olive oil is a source of healthy fats that contributes to heart and brain health.
Healthy Fats: Aside from olive oil, avocados, nuts, and seeds provide healthy fats that promote longevity.

Beyond the Plate: Longevity Lifestyle Factors

Diet is only one piece of the longevity puzzle. Blue Zone inhabitants incorporate a range of healthy habits into their daily lives that amplify the benefits of their nutrition. These include:

Natural Movement: They don't typically go to gyms but engage in regular, low-intensity physical activity through daily chores, gardening, and walking.
Purpose: A strong sense of purpose, known as “plan de vida” in Nicoya or “ikigai” in Okinawa, provides a reason to wake up each morning and contributes to longer, healthier lives.
Downshift: They have routines to shed stress, such as napping (Ikaria), praying (Loma Linda), or a daily happy hour (Sardinia).
80% Rule: Following the Okinawan mantra “hara hachi bu,” they stop eating when they feel 80% full, which helps with portion control and healthy weight management.
Loved Ones First: Prioritizing family by keeping aging relatives nearby and investing in children adds to a longer life expectancy.
Right Tribe: They surround themselves with social circles that support healthy behaviors.

Traditional Western Diet vs. Blue Zone Diet

To understand the impact of the Blue Zone diet, it's useful to compare it with the traditional Western diet. The contrast highlights the food choices that promote health versus those that contribute to chronic disease.


Dietary Habit	Typical Western Diet	Blue Zone Diet
Meat Consumption	Frequent, often daily, with large portions; includes processed meats like sausages and hot dogs.	Rare, typically 5 times or less per month in small portions; reserved for celebration or flavoring.
Plant-Based Foods	Limited intake of fruits, vegetables, and whole grains.	Primary source of calories and nutrients (95-100%); rich in beans, greens, and nuts.
Processed Foods	Frequent consumption of packaged snacks, sugary drinks, and convenience meals.	Minimal consumption; focus on whole, minimally processed foods that are naturally sourced.
Sugar	High intake of added sugars from snacks, sodas, and baked goods.	Very low intake of added sugars; sweets are rare treats.
Beverages	Frequent consumption of sugary sodas, juices, and coffee with added sugar.	Primarily water, with some coffee and herbal tea; moderate intake of red wine is common in some zones.

Conclusion: A Holistic Path to Longevity

So, are the longest living people vegetarian? While strict adherence to vegetarianism is not a prerequisite for longevity, a lifestyle that heavily favors a plant-based diet is a consistent common denominator in Blue Zones. The emphasis is on consuming whole, unprocessed foods like legumes, vegetables, and whole grains, while animal products are eaten in very limited quantities. This is coupled with other lifestyle habits that reduce stress, build community, and promote natural movement. Ultimately, achieving a longer, healthier life is less about being strictly vegetarian and more about embracing a balanced, holistic, and plant-centric lifestyle.

Learn more about the research behind these longevity hotspots on the Blue Zones website: https://www.bluezones.com

Frequently Asked Questions

A strictly vegetarian diet is not necessary for a longer life. While Blue Zone residents follow a mostly plant-based diet, many are flexitarian, consuming small amounts of animal products. The consistency lies in the high intake of whole, plant-based foods, not necessarily the complete exclusion of animal products.

The primary source of protein in the Blue Zone diet comes from plant-based sources, especially beans and legumes. Centenarians typically consume at least a half-cup of beans daily, along with nuts and seeds, to meet their protein needs.

In most Blue Zones, meat is eaten very sparingly—on average, only about five times per month, and in small portions (2 ounces or less). It is often reserved for special celebrations rather than being a part of daily meals.

No, the specific diets vary slightly among the Blue Zones. For example, the Adventist community in Loma Linda is mostly vegetarian or vegan, while other zones like Ikaria and Sardinia follow a flexitarian, Mediterranean-style diet that includes some fish and goat's milk products.

Whole grains, such as oats, barley, and sourdough bread, are staple foods in Blue Zone diets. They provide complex carbohydrates and fiber, which help with sustained energy and overall health.

The core of the Blue Zone diet is based on inexpensive, whole foods like beans, legumes, grains, and seasonal vegetables. While nuts and healthy oils add cost, overall, it can be a very budget-friendly way of eating, especially when compared to a meat-heavy Western diet.

The '80% rule,' or "hara hachi bu" in Okinawa, is a principle of mindful eating where individuals stop eating when they feel 80% full. This helps prevent overeating and promotes a healthier weight over time.