20+ Blue Zone Soup Recipes (2024)

FAQs

Is the Blue Zone diet legit? ›

A healthy diet is one of the Blue Zones' 'Power 9,' but Dr Newman told The Sydney Morning Herald that there is no proof supporting the Blue Zone diet advice. He said: 'People are being sold this illusion there are these islands where people live forever. Look at the number of people who buy into the dietary advice.

But one recipe that has been around for ages is minestrone soup. This soup is thought to help you live a long and healthy life. The Melis family, who hold the Guinness World Record for the oldest combined age for nine siblings, have enjoyed this dish for years.

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

The drawbacks of the Blue Zones diet

For people on limited incomes, affording a wide variety of fresh food can be difficult. Growing your own food and eating local produce can be impossible due to time, space, and weather constraints.

Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. Cut down your consumption of cow's milk and dairy products such as cheese, cream, and butter. Try unsweetened soy, coconut, or almond milk as a dairy alternative.

Unlike other breads made from white flour, sourdough bread doesn't cause spikes in blood sugar. Substitute sourdough or 100% whole-grain bread for white bread, and be mindful of your serving size. People in Blue Zones areas typically eat an egg every other day, or 3 per week.

In his opinion, it doesn't matter what fruit you consume. "Some would argue that berries are healthier than bananas, but the best fruit to eat is the fruit that you'll actually eat," says Buettner. He does caveat, however, that fruit is most often consumed as dessert in the Blue Zones.

Avoid dairy when possible. If cheese is a must, try ice-cube size portions of sheep (pecorino) or goat (feta) cheese to flavor foods. If you eat eggs, limit intake to three times a week.

According to the Taste Atlas Awards, the international food database, the Filipino favorite, Sinigang, is hailed as the best soup in the world.

What was Julia Child's favorite soup? ›

Soup was one of Julia Child's favorite things to eat, and reportedly, her absolute favorite was vichyssoise. Leek and potato soup, known as potage parmentier in French, is a classic base soup recipe. What sets vichyssoise apart is the addition of cream—and the fact that it is traditionally served chilled.

What Experts Say. "The concept of eating soup to lose weight has spanned decades, but experts say an all-soup diet lacks nutrients and is not sustainable. They do agree it can be smart to eat vegetable-packed soups for some meals, though, as these are filling, nutrient-dense, and low in calories."

Whole, plant-based foods like leafy veggies, fruits, beans, and grains are pervasive in Blue Zones. In contrast, the regional diets tend to avoid processed foods, refined grains, sweet drinks, and added sugar, and incorporate red meat and animal fats like butter sparingly, if at all.

For Whole Grains: You can include 100% whole grain pasta and bread in this category, but the whole grains (like the ones listed above) are preferable. For Beans: We include all pulses and legumes in this category, including chickpeas, lentils, broad beans, and green beans.

Scientific reception

Harriet Hall, writing for Science-Based Medicine, stated that there are no controlled studies of elderly people in the blue zones, and that blue zone diets are based on speculation, not solid science.

BOTTOM LINE: The Zone diet focuses on eating a specific ratio of macronutrients to combat inflammation. Though the eating pattern may be linked to several benefits, the proponents of the diet also make many strong and unfounded health claims around its efficacy.

It's important to point out that weight loss isn't a big focus of the Blue Zone diet. Instead, the messaging around the diet stresses longevity, happiness, and good nutrition. That said, it's possible to lose weight on this diet.

The blue zones areas of the world share and benefit from a set of habits that we call the Power 9: practices that—together—increase longevity, health, and happiness. Our research has shown that these sets of behaviors and outlooks benefit people in these ways: Longer, healthier life.