The food people consume has long been understood to shape them in some way, reports BritPanorama.
French gourmand Jean Anthelme Brillat-Savarin famously wrote in 1826, “Tell me what you eat, and I will tell you what you are.” How one chooses to nourish themselves plays a large role in health and even longevity, as modern studies have shown.
Dan Buettner, a National Geographic fellow and best-selling author, provides insights grounded in two decades of research on “blue zones,” regions around the globe known for their residents living long and healthy lives. Diet is one of the major reasons these populations have an edge.
People in blue zones, including Okinawa, Japan, and the island of Sardinia in Italy, embrace plant-based diets that prioritize whole foods. “These simple peasant foods taste maniacally delicious,” Buettner told CNN Chief Medical Correspondent Dr. Sanjay Gupta recently. His latest cookbook, “The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100,” adapts these healthy ingredients to appeal to the American palate.
Buettner collaborated with Johannes Eichstaedt, who directs Stanford University’s Computational Psychology and Well-Being Lab. They utilized artificial intelligence to analyze 675,000 recipes from various popular websites. “We found that most of the most popular recipes in America followed one of seven different patterns,” Buettner explained. “And then we kind of reverse engineered deliciousness.”
Additionally, the recipes address common concerns related to healthful eating. “When you have the competition from fast food and processed food, one of the biggest objections is, ‘I don’t have time,’” he explained, noting further reasons often cited are cost, lack of knowledge, and doubts about taste.
To develop a cookbook of one-pot recipes, Buettner established criteria ensuring each recipe took less than 20 minutes to prepare, cost less than three dollars per serving, and remained “maniacally delicious.”
Thanksgiving, however, seems to defy the longevity-promoting memo, as many traditional dishes exceed healthful qualities, often laden with butter. Yet, small tweaks can help align holiday meals with blue-zone eating patterns. Here are Buettner’s five tips.
Invite the three sisters
The emotional and social connections fostered during meals often enhance overall well-being. Buettner identified three staple foods associated with positive health outcomes: beans, corn, and squash. These items are not only integral to traditional Native American diets but are also prevalent in the diets of individuals living in blue zones, such as Costa Rica’s Nicoya region and the island of Icaria, Greece. “Build your menu around these, and you’re already eating like centenarians,” he said.
Spotlight vegetables in your sides
Incorporating a longevity-boosting salad or vegetable-forward side dish can enhance the meal’s health benefits. Buettner noted, “Blue-zone tables are full of leafy greens: mustard greens, collards, wild arugula, fennel fronds.” Simple, herb-heavy salads or roasted seasonal vegetables can lighten traditionally heavy meals.
Call in the whole grains gang
In any dishes calling for refined grains, Buettner recommends substituting with whole-grain alternatives. “Instead of white rolls or refined stuffing, try whole-grain sourdough, barley, or wild rice,” he advised. These substitutions can help stabilize blood sugar while keeping individuals fuller on fewer calories.
Rethink the sweets
When it comes to dessert, Buettner encourages a moderate approach. “You don’t need to ban dessert, just change the equation,” he suggested, indicating that in places like Sardinia, people typically enjoy a simple sweet after meals rather than multiple dessert options. Alternatives such as baked apples or roasted squash are suggested as naturally sweet options.
Strengthen ties with family and friends
Making the holiday a social and active occasion can have significant benefits. “A blue-zone Thanksgiving doesn’t end at the table,” Buettner said. Encouraging activities such as sharing gratitude stories or including elders in meal preparation can foster connection. Post-meal strolls, rather than immediate couch lounging, is also recommended. “Longevity isn’t just about what’s on the plate,” he added. “It’s the whole web of connection around it.”
These five tips could help align your Thanksgiving offerings more closely with blue-zone principles. The emphasis remains on promoting healthful choices without sacrificing enjoyment of the feast.
