Americans can’t seem to get enough information about centenarians, or people who live to 100 years of age. “They are commonly studied to understand what lifestyle factors may lead to longevity and healthy aging,” says Amy Davis, RDN.In fact, researchers have identified areas around the world where centenarians are most concentrated, better known as blue zones. “In my research, I originally identified five regions around the world where people live longer and healthier lives than anywhere else—these are known as blue zones. The original blue zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California,” says Dan Buettner, producer of the Emmy Award winning Netflix docuseries Live to 100: Secrets of the Blue Zones, and founder of Blue Zones and Blue Zones Kitchen. Since that time, some of these locations have lost their esteemed designation due to modernization and Western eating patterns, while others have made their way onto the list, like Singapore.
Amy Davis, RDN, centenarian enthusiast, and registered dietitian at Amy Davis Nutrition
Dan Buettner, National Geographic Explorer, multiple New York Times-bestselling author, producer of the Emmy Award winning Netflix docuseries Live to 100: Secrets of the Blue Zones, and founder of Blue Zones and Blue Zones Kitchen
Experts have found a handful of lifestyle similarities across these groups that likely contributes to their impressive longevity, like balance and moderation. “They often follow the 80/20 rule, choosing nutrient-rich foods most of the time, and enjoying less-nutritious foods in moderation, all while maintaining daily movement, cultivating a strong community, and believing in their personal purpose,” says DavisAnd when it comes to food, there are even more common ties between centenarians globally. “People in blue zones traditionally eat diets that are mostly whole food and plant-based,” Buettner explains. Tubers, like purple sweet potatoes, fruits, vegetables, nuts, seeds, herbs, spices, olive oil, legumes, whole grains like oats, and moderate amounts of wine are frequently enjoyed throughout these regions.
Foods Centenarians Rarely Ever Eat
But it’s not just what foods centenarians frequently enjoy that we should be paying attention to, the foods they’re excluding from their everyday diets are equally as important to take note of. “Avoiding these foods contributes to lower levels of chronic diseases associated with modern diets,” says Buettner. Here are some of the top foods you’ll rarely find centenarians eating:
Refined Grains
“White flour and highly processed bread are rare, whereas whole grains are favored [by centenarians],” says Buettner. And interestingly enough, this practice is encouraged by healthcare professionals in the West as well. Refined, “white” grain products, like white pasta, rice, bread, and cereal, are pervasive throughout the American food system and, while tasty, contain very little nutrition. They’re also often highly processed and frequently contain a variety of additives and preservatives. When whole grains are stripped of their brain and germ grain layers to produce endosperm-rich white grains, the majority of their nutrition is removed as well. These nutrients include fiber, unsaturated fats, B vitamins, vitamin E, copper, iron, zinc, magnesium, and plant compounds, which combine to support gut, heart, metabolic, and immune health (just to name a few), illustrating why whole grains are a better choice.
Red Meat
Another food you won’t frequently find in a centenarian’s diet is red meat. “Certain foods are avoided by centenarians, for both availability and health reasons. For example, fish may be easier and cheaper to consume in coastal areas than red meat,” says Davis. Buettner agrees: “Red meat is eaten infrequently, if at all,” he declares.” Aside from red meat production being environmentally taxing and resource intensive to produce, research has found intake of this protein choice to be associated with increased risk for colon cancer and heart disease, making limited red meat consumption a good move for all of us.
Packaged Foods
You’re also very unlikely to find a pantry full of packaged foods in the home of a centenarian. “These foods are not part of traditional centenarian diets and contain preservatives, artificial flavors, and excessive sugar,” Buettner explains. Plus, there are a number of concerning health implications associated with the ultra-processed foods often found in that enticing packaging. These include increased risk for type 2 diabetes, heart disease, irritable bowel syndrome (IBS), depression, and cancer, according to a 2020 Nutrients review. Additionally, a 2022 prospect cohort study discovered these foods to be associated with elevated risk for cognitive decline and dementia in older adults. This might be why centenarians who avoid processed, packaged options age so gracefully and vibrantly.
Dairy
Buettner also mentions that cow’s milk products are rarely found in the diets of those living in blue zones. While dairy products can offer protein, calcium, phosphorus, and sometimes vitamin D and probiotics (depending on the source), they can also be rich in saturated fat and dietary cholesterol. These fats are controversial, however, as some research has found them to be associated with increased risk for heart disease, whereas others have not. Despite this conundrum, the fact that centenarians tend to consume minimal amounts of dairy is quite telling.
Sugary Treats
While all foods can fit in a centenarian diet, including sugar-rich treats, moderation is really the name of the game. “Aside from occasional desserts on special occasions, sugary drinks and snacks are not a regular part of their diets,” says Buettner. Davis agrees, adding, “Sodas, energy drinks, and sweetened juices are usually avoided, as they offer little nutritional value and lots of added sugar.” Added sugar is a well known pro-inflammatory agent that we can all benefit from minimizing in our everyday lives. This is especially true when we acknowledge the ties between prolonged excessive sugar intake and increased risk for chronic diseases like cancer, heart disease, obesity, type 2 diabetes, cognitive decline, and certain liver diseases.
Processed Meats
And finally, it’s very rare to witness those living in blue zones eating large amounts of processed meats. “Highly processed meats, like sausages, bacon, and hot dogs, are rarely part of their diet, likely due in part to their links to heart disease and cancer,” says Davis. These options are not only very high in saturated fat and dietary cholesterol, but they are also laden with preservatives and additives, the most concerning of which is disease-promoting nitrates. In fact, the World Health Organization (WHO) deemed these processed meat products as Group 1 carcinogenic foods back in 2015.