Expert hails diet that comprises 90% percent of food of people who live to 100

Dan Buettner, a longevity expert, has spent years studying Blue Zones – places in the world where more people on average live to 100, and has found that there is a clear link between diet and lifestyle

Dan Buettner, an authority on living to a ripe old age, claims that a staggering 90 percent of the diet for centenarians involves one key type of food, which experts have highlighted the benefits of eating three times per week. He explained that individuals who hit the century mark are predominantly “eating 90 percent whole-food, plant-based” diets.

Buettner’s name has become synonymous with his research on Blue Zones – specific regions across the globe where reaching the age of 100 is more common than elsewhere. These zones not only boast higher life expectancy rates, but their inhabitants also enjoy superior health, with diet – which can also help reduce the chances of stroke and dementia – playing a key role.

The distinguished five Blue Zones – some of which are popular tourism destinations – are found in Okinawa (Japan), Ikaria (Greece), Loma Linda (USA), Sardinia (Italy), and Nicoya (Costa Rica), where longevity is believed to be influenced by various factors including genetics, diet, lifestyle, and societal attitudes towards the elderly.

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After extensive research on these blue zones, Buettner has deduced patterns that he thinks could enable the rest of us to lead healthier, elongated lives. He shared: “What people who make up to 100, on average, are eating 90 percent whole food, plant-based.”

He emphasized the essential components of these enduring diets around the world: “The five pillars of every longevity diet in the world are whole grains, corn and rice, greens and garden vegetables, and the cornerstone of every longevity diet in the world is beans. If you’re eating a cup of beans a day, it’s probably associated with around four extra years of life expectancy over less healthy sources of protein.”

Whole foods, which have not undergone significant processing and contain no added saturated fat, sugar, or salt, can help control the intake of additives when consumed more than ultra-processed foods (UPFs), reports Surrey Live.

These whole and plant-based foods are typically richer in vitamins, nutrients, and fiber. It’s worth noting that about 92 per cent of Brits do not consume enough fiber daily, which can aid in managing cholesterol, blood pressure, and weight.

Ultra-processed foods make up more than half of the average Brit’s daily diet. The NHS emphasizes, “A common theme within approaches to eating for good health and wellbeing is that they include more whole foods, especially plant-based foods.”

The traditional Mediterranean diet, known for its health benefits, is founded on the inclusion of whole foods, which are associated with a lower risk of illness and disease. Whole foods are loaded with essential nutrients like fiber, vitamins, minerals, protein, and phytonutrients that help protect against disease.

Whole foods usually keep you feeling satisfied longer and are more nutrient-dense. They also provide antioxidants that fight free radicals, reducing the risk of chronic diseases.

“People in the longest-living communities eat 90 per cent whole-food, plant-based,” said Buettner. “Longevity isn’t luck – it’s lifestyle.”