Okinawan

The population of the Japanese island of Okinawa is famous for having one of the longest life expectancies in the world. As the old Okinawan saying goes, “At 70, you are still a child; at 80, you are just a youth; and at 90, if the ancestors invite you into heaven, ask them to wait until you are 100 and then you might consider it.” The traditional diet of this Blue Zone¹¹ consists of over 95% whole-plant foodstuffs, primarily native purple sweet potatoes plus small to moderate amounts of rice, cereals, pulses, other fruit and vegetables, fresh herbs and spices, fish, tofu, fermented soya foodstuffs, and occasionally pork. Of interest is the practice of ‘hara hachi bu’, a habit of only eating to 80% fullness. This restricted intake, along with a proper ratio of fats and phytonutrients, are the suggested reasons for the low occurrences of inflammation and chronic disease in this population and for its increased sense of wellbeing¹².

Vegetarian

Instead of being determined by geography, vegetarian diets may be chosen for ethical or environmental reasons, religious beliefs, taste or affordability. Large communities follow this dietary pattern, such as Hindus, Buddhists, and Jainists. While excluding red meat, poultry and often fish, most will still consume dairy products and eggs. Lack of protein is often unnecessarily feared as it can be readily sourced from dairy products, eggs, pulses, nuts, tofu and soya foodstuffs. Iron is a little trickier to come by but requirements can be met by consuming wholegrains, prunes, dried fruit, pulses, nuts, seeds and leafy green vegetables. Not surprisingly, with a high intake of low-kilocalorie but nutrient-dense plant foodstuffs and a balanced fat supply, the vegetarian diet has been associated with health benefits ranging from preventing and managing type 2 diabetes¹³ to decreasing the risk of certain cancers¹⁴. The Seventh-Day Adventist community in Loma Linda, California (another Blue Zone) is the most well-known studied example.

Vegan food is far from boring! These lentil burgers are a good source of protein and iron.

©Shutterstock/Kert

Vegetarian diet protein sources include dairy milk, cheese, yoghurt, eggs, pulses, nuts and tofu.

©Shutterstock/Africa Studio

Vegan food is far from boring! These lentil burgers are a good source of protein and iron.

©Shutterstock/Kert

Vegetarian diet protein sources include dairy milk, cheese, yoghurt, eggs, pulses, nuts and tofu.

©Shutterstock/Africa Studio

Vegan

Compassionately and ethically motivated, vegans exclude all animal foodstuffs and by-products including dairy products, honey and gelatin. Despite obtaining all the plant-related health benefits described above, there is little evidence of the health benefits of a vegan diet. Some nutrient needs may be hard to fulfil, meaning a vegan diet must be varied, well planned and supplemented if it is to meet nutritional guidelines. Iron, protein and zinc are present in a variety of plant foodstuffs, while calcium can be found in, tofu, almonds, pulses, leafy green vegetables, different kinds of fortified juices and non-dairy milk, as well as in breakfast cereal. Vitamin B12 can only be obtained from supplements or fortified foodstuffs.

Beyond nutrients

It is also important to remember that taking pleasure in cooking and eating at home, enjoying sharing a meal with others, and not overeating are also vital parts of a healthy diet. While there is no such thing as one best diet to suit everybody, the healthiest patterns will always be nutritionally balanced and plant based. It is easy then to see why fad diets, which cut out one or more nutrient groups, cannot actually maintain their health claims for very long. Fortunately, the principles of a healthy diet are universal and adaptable to different cultures, individual preferences and the availability of local foodstuffs.