The Nicoyan Diet: A Foundation of Longevity
The diet of centenarians in Nicoya, a Blue Zone in Costa Rica, is rooted in the "three sisters" of Mesoamerican agriculture: beans, corn, and squash. This highly traditional, mostly plant-based approach is a key factor in their exceptional lifespan. The food is typically unprocessed, nutrient-dense, and sourced from local gardens and farms. Regular consumption of whole foods, high in fiber and complex carbohydrates, contributes to better digestive health and stable blood sugar levels, helping ward off chronic diseases. Beyond the specific foods, the Nicoyan approach to eating—including portion control and mindful consumption—also plays a significant role in their long, healthy lives.
Staple Foods of the Nicoyan Diet
The Nicoyan plate is simple yet nutritionally powerful. The mainstays provide a complete protein source when combined, echoing the traditions of their indigenous Chorotega ancestors.
- Black Beans: A powerhouse of protein and fiber, black beans are a daily staple, often served with rice in a dish called gallo pinto.
- Corn Tortillas: Traditionally made from nixtamalized corn, these homemade tortillas provide essential nutrients, including niacin and calcium.
- Squash: Varieties like butternut squash are a regular feature, offering vitamins, minerals, and antioxidants.
- Tropical Fruits: Nicoyans consume a wide variety of local fruits such as papaya, bananas, mango, and pejibayes, which are rich in antioxidants and vitamin C.
- Root Vegetables: Yams and cassava (yucca) provide energy through complex carbohydrates and fiber.
- Eggs: Occasionally, eggs are included in the diet, often fried and served with breakfast.
- Small Amounts of Meat: Compared to Western diets, meat consumption is very low, typically limited to small portions of chicken or pork consumed a few times a week or on special occasions.
Comparison: Nicoyan Diet vs. Standard Western Diet
| Feature | Traditional Nicoyan Diet | Standard Western Diet |
|---|---|---|
| Primary Staples | Beans, corn, squash, tropical fruits | Refined grains, processed snacks, high-sugar beverages |
| Protein Source | Primarily plant-based (beans, corn), with occasional eggs and lean meats | Primarily animal-based (red meat, processed meats) |
| Processed Foods | Very low intake; relies on unprocessed, whole foods | High intake of ultra-processed foods |
| Carbohydrates | High in complex carbs and fiber from whole grains and vegetables | High in refined carbs, often stripped of nutrients |
| Portion Size | Meals are moderate, following the 80% rule (eat until 80% full) | Often larger portions, leading to overconsumption |
| Calcium Source | Naturally occurring in local water supply and nixtamalized corn | Often from dairy products and fortified foods |
The Importance of Traditional Food Preparation
One of the secrets to the nutritional value of the Nicoyan diet lies in its traditional preparation methods. The practice of nixtamalization, or soaking corn in an alkaline solution (like limewater), is a cornerstone. This process is crucial because it makes the corn's nutrients, such as niacin, more bioavailable and adds calcium, contributing to stronger bones. Similarly, consuming homegrown produce ensures maximum freshness and nutrient retention, with no exposure to the preservatives and additives found in modern food production.
The Nicoyan Eating Schedule
Nicoyans follow a rhythm of eating that complements their active, daylight-based lifestyle. They typically eat their largest meal, often a hearty breakfast of gallo pinto with corn tortillas and eggs, early in the day. Lunch is moderate, while dinner is a much lighter affair, eaten in the early evening. This approach of "eating your calories earlier" is a pattern observed in other Blue Zones and is thought to reduce caloric intake and stress on the digestive system, potentially contributing to longevity.
The Health Impact of the Nicoyan Diet
The dietary patterns in Nicoya are clearly linked to their remarkable health outcomes. By focusing on plant-based whole foods, the population consumes high levels of fiber, vitamins, and antioxidants. This low intake of processed foods and saturated fats, combined with moderate portion sizes, helps maintain a healthy body weight and lower lipid and glycemic profiles, reducing the risk of cardiovascular disease. Furthermore, the natural calcium from their drinking water strengthens bones and helps prevent fractures. For those interested in adopting some of these principles, focusing on unprocessed foods, increasing bean and corn intake, and eating a lighter dinner are excellent starting points. Read more about the broader Blue Zone principles, which also emphasize community, purpose, and natural movement, here: Blue Zones: Lessons For Living Longer From The People Who've Lived The Longest.
Conclusion
The answer to what do people in Nicoya eat is a resounding return to tradition. Their diet is a testament to the power of simple, locally-sourced, and minimally processed foods. By centering meals around fiber-rich staples like beans, corn, and squash, and supplementing with fresh tropical fruits, Nicoyans have cultivated a nutritional pattern that supports an active, healthy life well into old age. Embracing this wholesome, unhurried approach to eating is a powerful lesson for anyone seeking to improve their longevity and overall well-being.
