An idyllic Greek island is gaining recognition for its healthy eating practices, amidst ongoing fears over the ‘Western diet’. Icaria, a paradise spot in the Aegean Sea, is among the world’s ‘Blue Zones’, areas where people are more likely to live to 100 compared to the average US citizen, according to reports.
It’s believed this is due to numerous local ‘longevity practices’, which include valuing social connections, fasting, and getting plenty of rest. However, the Icarian diet has received special attention from several health experts.
Dan Buettner, a researcher who’s spent over 20 years studying these unique zones, recently claimed that ‘Icarians eat the purest form of the Mediterranean diet’. In a post to TikTok, he outlined various local ingredients that bolster the nutrition of their dishes, noting their surprising affordability.
“This table represents about 1,000 years of culinary genius,” Dan said while gesturing to various dishes laid out in a dining area. “This is the traditional Icarian diet, most of the ingredients here have been around for 60, 70, 100 years.
“And you can take every one of the ingredients in every one of these dishes and trace it back to the evidence showing why it helps you live longer and lose weight and feel better. None of these foods cost more than 50 cents [40p] or 75 cents [60p] a serving and you can eat them your whole life.”
Dan drew on a variety of ingredients, including fennel, wild greens, lemons, and olive oil, when describing the perfect Icarian diet. Black-eyed peas, a nutrient-packed bean, were also mentioned, with Dan suggesting they are ideal for ‘soups and stews’.
One dish particularly stands out – a vegetarian-friendly option called the ‘longevity stew’, which has been explored recently by colleagues at the Blue Zone team. To whip up this dish, you simply need red onions, garlic, a fennel bulb, tomatoes, and a cup of black-eyed peas.
The stew isn’t just mouth-watering, it’s also high in fibre, which nutritionist Helen Bell from Help & Advice commended for aiding a healthy digestive system. Speaking exclusively with the Mirror, she said previously: “Yes, this Icarian Longevity Stew is a healthy dish.
“It’s rich in plant-based ingredients like black-eyed peas and a variety of vegetables, which are great sources of fibre and essential nutrients. For me, dishes like this that are high in fibre and low in saturated fats contribute positively to overall health.
“Black-eyed peas are great for nutrition [too]. They provide a good amount of protein and fibre, which are essential for maintaining a healthy digestive system and keeping you full for longer … Plus, they’re rich in important vitamins and minerals like folate and iron.”
Like Dan, Helen concurred that incorporating Icarian ingredients such as black-eyed peas may support weight loss. However, she warned that following this alone is not an assured route to shedding pounds or extending your lifespan. Adopting a multifaceted lifestyle approach is more beneficial.
At the time, she continued: “While I wouldn’t say one dish alone can guarantee longevity, I do believe that a diet rich in plant-based, whole foods can contribute to a longer, healthier life. When I’ve looked into Blue Zones like Icaria, it’s clear that their overall lifestyle, including diet, physical activity, and strong social connections, plays a significant role in their longevity.
“So, while eating this stew is a step in the right direction, it should be part of a broader lifestyle approach.” Later, she also added: “It’s worth noting that the simplicity and freshness of this dish reflect a lifestyle that values whole, unprocessed foods. In my view, embracing such dietary habits can significantly improve your quality of life.”
The full Blue Zone recipe is available here.
