What do Blue Zones eat? The Centenarian Diet Explained

November 27, 2025 •

4 min read

People in some Blue Zones reach the age of 100 at rates up to 10 times higher than in the United States. Their longevity is often attributed to shared lifestyle factors, including a distinct pattern of eating. But what do Blue Zones eat to live so long and healthy?

Quick Summary

The Blue Zones diet is over 95% plant-based, featuring beans, whole grains, nuts, and produce. Animal products are minimal, and portion control is a key factor for longevity.

Key Points

Eat 95% Plant-Based: Blue Zone diets are heavily plant-based, emphasizing vegetables, fruits, whole grains, and beans over animal products.
Make Beans a Daily Staple: Beans are the cornerstone of the longevity diet, providing protein and fiber with every meal.
Follow the 80% Rule: Based on the Okinawan principle 'Hara Hachi Bu,' stop eating when you are 80% full to avoid overeating and help with weight management.
Limit Meat and Dairy: Animal products like meat and dairy are eaten rarely and in small amounts, often as a side dish or celebratory food.
Prioritize Whole Foods: Eat foods in their natural, minimally processed state, avoiding refined sugars, processed snacks, and artificial additives.
Snack on Nuts: A handful of nuts per day provides healthy fats, protein, and nutrients, which contribute to a lower mortality rate.
Drink Water, Tea, and Coffee: The primary beverages are water, green tea, herbal teas, and coffee, with sugary drinks largely avoided.

The 'Plant Slant' at the Heart of the Diet

At the core of the Blue Zones diet is a concept dubbed the "Plant Slant". This means 95% or more of the calories consumed come from whole plant foods like fruits, vegetables, grains, greens, and beans. Meat is consumed sparingly, treated more as a celebratory food than a daily staple. Processed foods, sugary drinks, and refined grains are also heavily restricted.

Daily Staples Across the Blue Zones

While each Blue Zone has its own local flair, some dietary themes are universal. These are the foods that serve as the foundation for the world's centenarians:

Beans and Legumes: A cornerstone of every Blue Zone diet. Examples include black beans in Nicoya, lentils and chickpeas in the Mediterranean, and soybeans in Okinawa. They provide a protein and fiber-rich base for countless meals.
Whole Grains: These are typically low-fat but high-fiber sources of energy. Common examples include oats, barley, and brown rice. Authentic sourdough bread, which uses a natural fermentation process, is also a staple in places like Sardinia.
Vegetables and Leafy Greens: Rich in vitamins, minerals, and antioxidants, seasonal vegetables are consumed in abundance. Leafy greens like spinach, kale, and chard are among the most lauded longevity foods. Sweet potatoes are a prominent source of calories in Okinawa.
Nuts and Seeds: A daily handful of nuts is common across the Blue Zones. Nuts are a source of protein and heart-healthy unsaturated fats. The type varies by region, from almonds in Ikaria to pistachios in Nicoya.
Healthy Fats: Extra virgin olive oil is the primary source of fat in Mediterranean Blue Zones like Ikaria and Sardinia. It is rich in monounsaturated fats and antioxidants. In other zones, fats come from avocados and nuts.

The Role of Animal Products and Other Foods

Contrary to some modern Western diets, animal products are not central to the Blue Zone way of eating. This does not mean they are entirely absent, but their consumption is dramatically different.

Meat: Red meat is eaten only a few times per month, and in small portions (typically 2 ounces or less). It's viewed as a special occasion food, not an everyday protein source.
Fish: Up to three small servings of fish per week are consumed in some Blue Zones. Smaller, mid-chain fish like sardines, anchovies, and cod are preferred, as they contain lower levels of contaminants like mercury.
Dairy: Cow's milk and products like butter are heavily limited. In Sardinia and Ikaria, fermented sheep or goat's milk products, such as pecorino cheese and yogurt, are consumed more often.
Eggs: No more than two to four eggs are consumed per week, often as part of another dish.
Sugar and Sweets: Added sugars are heavily restricted, with desserts reserved for special celebrations. Most sweet cravings are satisfied with natural fruits.
Drinks: Water is the primary beverage. Coffee, green tea (especially in Okinawa), and herbal teas are also commonly consumed. In some regions, moderate red wine is part of the culture.

Comparison of Diets Across Blue Zones

Each Blue Zone, while sharing core principles, has a unique traditional diet shaped by local culture and geography. This table highlights some key differences in their eating patterns.


Feature	Nicoya, Costa Rica	Sardinia, Italy	Ikaria, Greece	Okinawa, Japan	Loma Linda, California
Staples	Black beans, corn tortillas, squash, tropical fruits	Beans, whole-grain bread, pecorino cheese, goat's milk, mastic oil	Legumes, wild greens, potatoes, olive oil, figs	Purple sweet potatoes, tofu, miso soup, seaweed	Fruits, vegetables, nuts, whole grains (Vegan/Vegetarian)
Key Protein	Beans, with occasional meat/fish	Beans, with occasional sheep/goat milk products and meat	Legumes, with limited fish and goat's milk	Tofu, soy products	Legumes, nuts, minimal eggs
Dietary Ratio	High plant-based	High plant-based, higher dairy	Very high plant-based	Highest plant-based, especially vegetables/tubers	Strictly plant-based (vegan/vegetarian)
Notable Food	Corn tortillas soaked in limewater (alkaline)	Cannonau wine, high in antioxidants	Greek coffee, wild sage tea	Turmeric, bitter melon, green tea	Primarily vegetarian, following Adventist health principles

The Longevity Context: Beyond Just Food

It is crucial to understand that the diets of centenarians in these regions are part of a broader, integrated lifestyle. Their food choices are not the result of conscious restriction but are culturally ingrained and supported by their environment. Factors like daily, natural physical activity, stress reduction techniques, strong social and family connections, and a sense of purpose all work synergistically with their diet to promote long, healthy lives.

Critiques of the Blue Zones Concept

While inspirational, the Blue Zones concept is not without its critics. Some researchers and demographers question the validity and generalizability of the findings. Criticisms include concerns about data integrity, especially related to the accuracy of age records for centenarians in some regions, and potential survivorship bias. However, even with these critiques, the emphasis on a whole-food, plant-based diet and healthy lifestyle habits is widely supported by nutritional science. To learn more about the broader concept and the ongoing research, Dan Buettner's official site is a resource [www.bluezones.com].

Conclusion

The diets of people in the Blue Zones provide a powerful roadmap for healthier eating rooted in whole, plant-based foods. By prioritizing beans, leafy greens, whole grains, nuts, and healthy fats, and drastically limiting meat, dairy, and processed sugars, these centenarians have found a sustainable way of eating that supports remarkable longevity and vitality. While individual Blue Zone diets differ, their collective wisdom points toward a return to simple, traditional, and mindful eating habits that have been largely lost in the modern Western world. Adopting these principles, in combination with a healthy lifestyle, offers a practical path to improve health and live better, longer.

Frequently Asked Questions

The core principle is a "Plant Slant," meaning that 95% or more of the diet is plant-based, consisting of vegetables, fruits, beans, and whole grains.

Meat is eaten very rarely, typically less than five times per month and in small portions. Fish is consumed up to three times per week in small, mid-chain varieties like sardines.

The '80% rule' is the practice of eating until you are only 80% full, rather than stuffed. It is a mindful eating technique originating from Okinawa that helps with portion control.

No, while they share common themes like a plant-based focus, the diets vary significantly based on local culture, traditions, and food availability. For example, Okinawans eat more sweet potatoes, while Sardinians consume more goat and sheep's milk products.

Cow's milk and its products are heavily restricted. Some Blue Zones consume fermented goat or sheep's milk products in moderation. Eggs are eaten in small amounts, typically two to four times per week.

In most Blue Zones (except Loma Linda, California), people drink alcohol in moderation, often red wine. This is typically enjoyed with meals and in a social setting.

Healthy fats come primarily from plant sources such as extra virgin olive oil, nuts, and avocados, rather than animal-based fats.

The plant-forward, whole-food approach is generally recognized as healthy, but individual dietary needs vary. It is recommended to consult a dietitian before making drastic dietary changes, especially regarding potential nutrient gaps like Vitamin B12.