These are the sources of plant-based protein that the longest-living people on the planet eat daily
, MPH, RD, LD, adds that most residents of the Blue Zones regions consume roughly five to 10 servings of fresh fruit and vegetables daily."All of these foods actually have a good amount of plant-based protein, too, which is why it’s easy to minimize animal meat and still reach your protein requirements," Best says.
Indeed, while meat and seafood are often consumed in the Blue Zones, a good amount of the protein in the meals of these centenarian-rich regions is plant-based. “While the diet in the Blue Zones is predominantly plant-based, meat is consumed in two-ounce portions roughly five times per month,” says Harris-Pincus.
To learn more about the most commonly-consumed sources of plant-based protein in the five Blue Zones regions, read on.1. Sardinia, Italy: Chickpeas, Fava Beans, and White Beans “Beans are the cornerstone of every longevity diet in the world, and people in the Blue Zones eat at least four times as many beans as we do on average in the United States,” says Harris-Pincus. “Beans are packed with more nutrients per gram than any other food, so it makes sense as to why they live in great health and happiness and have such a long lifespan."
While beans are enjoyed in all areas of the Blue Zones, they are a staple particularly in Sardinia, Italy. “Beans are the predominant plant-based protein consumed in Sardinia. It's not uncommon to have a bean-based soup every day for lunch, consisting of mostly chickpeas, favas, and white beans, for example,” says Harris-Pincus. “Sardinians also often use pecorino cheese as a flavoring agent for their many delicious, nutrient-dense dishes, like bean soup or risotto.
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