People who live in so-called ‘blue zones’ around the world have higher than average longevity rates, meaning that they tend to live longer than people in other regions of the world. Blue zone residents also seem to have lower-than-average rates of lifestyle diseases such as type II diabetes, obesity, cancer, and heart disease.
Blue zones such as those in Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; and the Nicoya Peninsula of Costa Rica have high proportions of people who live to be 100 years old or older. This suggests that the diets and lifestyles of people living in these areas promote enhanced lifespans and health spans alike.
Experts suggest that the diets of these regions are predominantly plant based. But interestingly, some of the residents of these blue zones also consume dairy products, breads, and even wine in moderation.
Read on as we explore the lifestyles and diets of the world’s most iconic blue zones, and discover whether cheese consumption contributes to their populations’ impressive lifespans.
Understanding the Blue Zone Diet
The ‘Blue Zone Diet’ is not a fixed and universal diet. Rather, it’s a collection of healthy eating habits that residents of the world’s longest-living populations seem to share across key blue zones.
People in blue zones tend to have diets that are at least 95% plant-based, focusing on fresh vegetables, fruits, leafy greens, and legumes. They also tend to consume plant-based healthy fats such as olive oil, which offers anti-inflammatory properties and may assist in keeping cholesterol levels within a healthy range, even among older citizens.
Additionally, blue zone members eat beans, pulses and legumes on a near-daily basis, which may promote longevity with their rich abundance of vitamins, minerals, fiber and protein. Many people in these regions consume breads, and specifically sourdough bread, which undergoes a fermentation process and has a low glycemic index and many essential nutrients, including B vitamins, zinc, magnesium and iron.
The longest-lived populations on Earth regularly consume nuts, providing them with a rich source of healthy fats and trace minerals, and they prioritize the consumption of ‘whole’, minimally processed foods. They stay active, enjoying activities like gardening and walking daily, reduce stress wherever possible, and maintain healthy social connections with friends and family.
Do People in Blue Zones Consume Cheese?
Yes! People living in Blue Zones do eat dairy products, although they usually do so in moderation. Some Blue Zones such as Sardinia include goat and sheep cheese as part of their diet, as well as yogurt. All of these dairy products have undergone a fermentation process, which may contribute towards their health-promoting benefits.
Recent studies have begun to uncover more information about cheese consumption in blue zones and its possible link to longevity. A 2022 study on Sardinia, one of the world’s five official longevity blue zones, notes that the genetic characteristics of Sardinian people show that they are direct descendants of their Neolithic Nurganic ancestors.
These ancestors experienced many periods of food scarcity, during which they created ‘famine foods’ such as calorie-rich cheeses ripened in goat abomasum and soft cheeses containing worms. While modern cheeses may sound more tempting, the study suggests that these famine foods, which are still consumed today, may contribute towards the health and longevity of Sardinian people in several ways.
These foods are highly nutritious, and their production is believed to have fostered community and reduced stress in Sardinian populations, helping to enhance their lifespans. The researchers suggest that local food preparation practices have created an enduring cultural bond which has helped the people of Sardinia and their food culture to survive cultural damage from modernization and industrialization.
Another study on Sardinian oldest-old populations found that an increase in protein intake in these populations is linked with improved physical performance in elders in the blue zone. While the study primarily focused on poultry as this protein source, protein in general (including cheeses) may have been essential for helping elders in the region to maintain their physical mobility and functional capacity well into old age.
Grass-Fed Dairy Products for Longevity
It’s important to note that while populations in blue zones keep their dairy intake to a minimum, the dairy products and cheeses they do eat are always crafted from grass-fed and pastured dairy. These regions’ cheese consumption is limited to grass-fed sheep and goat cheese, which offer unique health benefits compared to modern cheeses produced from the milk of feedlot dairy cows.
Grass-fed dairy contains more omega-3 fatty acids and beta-carotene, both of which help to balance the effects of inflammatory omega 6 fatty acids and prevent chronic inflammation in the body. Scientific reviews have found that low intake of omega 3s is associated with the development of many modern diseases, and by consuming omega-3-rich cheese, blue zone residents may mitigate their risk of experiencing these conditions. Grass-fed cheeses are also higher in vitamins, minerals, antioxidants and quality protein, all of which are needed to maintain good health throughout one’s life.
How to Consume Cheese Like a Blue Zone Resident
It’s clear that moderate cheese consumption can play part of a longevity-promoting diet, whether it’s the Blue Zone, Mediterranean, or Ketogenic diet that many medical, health, and longevity experts follow. But how should you consume it in a way that promotes optimal health and wellness?
The official Blue Zones website notes that Ikarian and Sardinian blue zones feature goat and sheep milk cheeses as part of their traditional menus, in fairly small amounts and only to be consumed a few times a week instead of on a daily basis. Essentially, residents in the blue zones use cheese as a way to add flavor and textural appeal to meats, rather than using it as a main ingredient in many of their dishes like modern Western recipes tend to do.
If you are aiming to adopt a diet similar to that of the world’s blue zones, remember to pair your grass-fed sheep and goat dairy products with plenty of fresh fruits and vegetables, nuts, legumes, pulses, beans, and heart-healthy fats. Doing so will ensure you gain the full spectrum of benefits this eating style has to offer.
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