Do People in Blue Zones Eat Cheese? The Truth About Dairy and Longevity

December 16, 2025 •

2 min read

A startling statistic from the official Blue Zones project reveals that approximately 95% of the centenarians' diets are plant-based. However, the question remains: do people in Blue Zones eat cheese and other dairy products? The short answer is yes, but with a significant difference in type, quantity, and preparation compared to Western diets.

Quick Summary

This article explores the consumption of cheese and other dairy products among the longest-living people. It clarifies that while cow's milk products are largely avoided, specific types of fermented dairy from goats and sheep are eaten infrequently and in moderation, focusing on quality rather than quantity.

Key Points

Blue Zones vs. Western Dairy: Unlike the frequent, cow-based dairy consumption in Western diets, Blue Zone residents minimize dairy and favor fermented goat and sheep cheese.
Quality Over Quantity: Cheese in Blue Zones is consumed in small, often "ice-cube sized," portions and is used as a flavorful condiment, not a staple ingredient.
Grass-Fed Benefits: The goat and sheep cheese comes from grass-fed animals, providing higher levels of beneficial omega-3 fatty acids and beta-carotene.
The Importance of Fermentation: Fermented dairy, like cheese and yogurt from goat's milk, is more common and easier to digest, supporting a healthy gut microbiome.
A Holistic Lifestyle: Cheese consumption is part of a broader, healthy lifestyle that includes a plant-heavy diet, regular physical activity, and strong social bonds, not a stand-alone secret to longevity.

Understanding the Blue Zones Dietary Pattern

To understand the role of cheese in Blue Zones, it is essential to first grasp the overarching dietary philosophy of these longevity hotspots. The Blue Zone diet is predominantly plant-based, emphasizing whole grains, legumes, vegetables, and fruits. Animal products like meat, dairy, and eggs are consumed infrequently and in small portions. The focus is on a plant-heavy diet.

The Role of Dairy in Blue Zones: Quality Over Quantity

While conventional dairy is generally minimized, certain Blue Zones, specifically Ikaria, Greece, and Sardinia, Italy, include some cheese and fermented dairy in their diets.

Specifics of Blue Zone Cheese Consumption

In Sardinia and Ikaria, the cheeses consumed are primarily made from the milk of grass-fed goats and sheep. Examples include Sardinian pecorino sardo and Greek feta. Grass-fed dairy offers a different nutritional profile compared to conventional cow's milk dairy. Additionally, these dairy products are often fermented, which can aid digestion and support gut health.

A Flavoring, Not a Staple

Cheese is used in Blue Zones as a condiment or flavoring, not a main ingredient or primary protein source. Portions are small, often described as "ice-cube size," used sparingly to enhance flavor. This differs significantly from the typical cheese consumption in many Western diets.

Comparison: Blue Zone Dairy vs. Western Dairy

Here is a comparison highlighting the key differences in dairy consumption:


Feature	Blue Zone Dairy Consumption	Western Dairy Consumption
Primary Milk Source	Grass-fed sheep and goat milk	Primarily milk from conventionally-fed cows
Portion Size	Small, condiment-sized servings	Often large, central to a meal
Frequency	Infrequent (a few times per week)	Daily, often multiple times per day
Emphasis	Fermented, high-quality, grass-fed	Convenience, quantity, and a staple of many dishes
Role in Diet	Flavor enhancer, occasional addition	Primary protein source, main ingredient

Other Lifestyle Factors and Correlation

It is important to note that the presence of sheep and goat cheese in some Blue Zones is likely correlated with, rather than a direct cause of, longevity. Long life in these regions is a result of a combination of factors, including a plant-heavy diet, regular physical activity, strong social connections, and a sense of purpose. The cheese is part of a broader healthy lifestyle.

How to Incorporate Blue Zone Principles

To adopt Blue Zone principles regarding dairy, prioritize plants (95%+), choose high-quality, grass-fed varieties from sheep or goat milk if consumed, use small amounts as a flavor enhancer, favor fermented dairy, and explore plant-based alternatives.

Conclusion: Moderation and Quality Define the Blue Zone Approach

Do people in Blue Zones eat cheese? Yes, but their approach is characterized by moderation and quality, focusing on minimal amounts of high-quality, fermented dairy from grass-fed goats and sheep. This allows them to enjoy the flavor while maintaining their predominantly plant-based diets, contributing to their longevity in combination with other healthy lifestyle factors.

For further reading on the Blue Zones diet, you can find more information on the official Blue Zones website.

Frequently Asked Questions

The Blue Zones of Sardinia, Italy, and Ikaria, Greece, are known for their consumption of cheese, primarily made from the milk of grass-fed goats and sheep.

No, cow's milk and its products are largely avoided in the Blue Zone diet. Some exceptions exist in specific communities, but generally, it is not a staple.

Cheese is consumed infrequently, a few times per week at most, and only in very small amounts.

Goat and sheep cheese are often seen as easier to digest and more nutritious due to the milk composition and the grass-fed nature of the animals.

No, cheese consumption is considered a contributing factor within a holistic healthy lifestyle that includes a plant-based diet, exercise, and social connections.

The serving size is very small, often described as an "ice-cube size," used sparingly for flavor.

No, there are variations. Some Blue Zones, like Loma Linda, California, may avoid dairy entirely, while others like Sardinia and Ikaria include specific types of goat and sheep dairy in moderation.